Understanding the dynamics of hamstring functionality in running is pivotal for runners aiming to optimise their performance and maintain long-term health. The hamstrings, consisting of three primary muscles, are crucial for executing key movements during running, such as hip extension and knee flexion. A well-structured hamstring running program will fortify your thighs – preventing injuries and enhancing running efficiency.
Understanding Hamstring Functionality
The hamstring group consists of 3 muscles: the bicep femoris, semitendinosus, and semimembranosus. These muscles facilitate pivotal actions, including decelerating the leg swing, stabilising the knee joint, and propelling the body forward. A breakdown in hamstring function can lead to imbalances, reduced running efficiency, and susceptibility to strains or tears, making it essential for runners to focus on their hamstring health.
Structured Running Programs & Their Impact
Structured running programs focusing on hamstring development offer multifaceted benefits. These programs encompass specialised exercises and routines targeting hamstring strength, flexibility, and endurance. By enhancing these aspects, runners not only improve their performance, but also diminish the likelihood of hamstring-related injuries, ensuring a consistent and progressive running journey.
Designing a Hamstring Running Program
A holistic approach is required to maximise your hamstrings’ potential for athletic performance.
- Warm-Ups: Dynamic movements like leg swings, high knees, and lunges increase blood circulation and loosen the hamstrings – preparing them for the demands of running.
- Strengthening Exercises: Incorporating diverse exercises such as Romanian deadlifts, stability ball hamstring curls, and single-leg bridges effectively targets hamstring strength and stability.
- Mobility Drills: Embracing activities such as yoga, foam rolling, and active stretching promotes flexibility, preventing stiffness and reducing risk of straining. Many stretches encourage a state of relaxation.
Here are some exercises that cover the ideas mentioned earlier:
- Butt Kicks: By kicking your heels up towards your glutes while jogging can act as a great exercise to warm-up your legs, including the hamstrings.
- Nordic Hamstring Curls: A challenging bodyweight exercise focusing on eccentric hamstring strength, involving kneeling and leaning forward. It has reported great success at reducing hamstring injuries in athletes, hence commonly used as a preventive exercise. The NHC increases the strength of the hamstrings and the length of the fascia, sprint speed, and change of direction ability.
- Kettlebell Swings: Kettlebell swings are a full-body exercise that can improve strength, cardiovascular fitness, and power.
- Box Jumps: The benefits of box jumps when done correctly are as follows: greater power for explosive movements, increased muscle strength and bone mass, fat loss, reduced joint stress.
- Pigeon Pose: When performed correctly, this exercise improves the flexibility of the hip flexors, lower back muscles, and glutes. Studies also suggest that performing the movement supports digestion.
- Resistance Band Stretching: Utilise resistance bands for assisted stretching, targeting hamstring by lying on your back and pulling your leg upwards using the band.
- Good Mornings: The good morning exercise works for muscle groups along your backside, including the hamstrings, glutes, erector spine, and lower back muscles. With proper form, good morning exercises can increase your leg and back strength.
- Reverse Hyperextensions: This exercise targets the glutes, hamstrings, and lower back. They can be performed on a machine, or by lying face down on a bench or stability ball.
For instructions and direction on how to perform these exercises, check out physiofrog.io, the software preparing individuals for upcoming sporting activity through muscle injury prevention & recovery exercises.
Integration & Progression
By incorporating these exercises into an existing routine, you are instilling the discipline required to maintain consistency, and reap the full reward of these exercises. Over time, you should be gradually increasing the difficulty of the exercises – whether that’s through a high range of motion or greater repetitions per set.
By incorporating many exercises with a variety of focuses, you are ensuring a balanced and high-performing set of hamstrings. These hamstrings will not only be powerful, but also resilient against injuries.
Conclusion
A comprehensive hamstring running program is not just a series of exercises; it’s a commitment to optimising your running mechanics, preventing injuries, and ensuring a sustainable running career. Embrace the holistic approach to hamstring health and consider incorporating physiofrog.io into your pre- and post-run routine to ensure your hamstrings’ health is of optimal condition to break and maintain PBs. Our team of physios and performance coaches have selected exercises that cover scopes of mobility, strength, and endurance – all presented through 3D muscle body animations!
