Bend forward while doing so to reach towards your grounded ankle as you squat. Here are seven easy hamstring stretches for flexibility. For more on post run stretches, check the following links: The 7 Hip Flexor Stretches Runners Should Do. While this certainly has its benefits, it can also lead to muscle imbalances and overuse if we are not careful. Next, while keeping a soft bend in the knees, slowly roll your upper body and let your hand reach towards the ground. In case you missed basic anatomy 101, here is your chance to catch up. As a result, your hamstrings get to be freeloaders. The Stability Ball Curl is an intermediate hamstring exercise because of the need to keep the legs and pelvic stabile while controlling the hamstring curl. Most runners have been sitting or lying down for hours before they go for a run, making their muscles tight in the glute, lower back, and pelvic areas. While standing up straight with legs crossed, right leg over your left, with the feet close together. Here are 10 hamstring exercises to work into your routine next time you hit the gym. Furthermore, please remember to take action on what you have just learned. With a little regular attention, you’ll promote balance and optimal strength for every run. These hamstring exercises make a simple and easy addition to any strength training workout. This hamstring exercise requires a stability ball or balance ball. Many runners have inactive hamstrings, but fail to realize it until it is too late. Start by standing up straight with feet shoulder width apart. Next, to perform the triangle forward fold, step back with your left foot about two to three feet. From this position, slowly bend your knee to lower into a single leg squat, dipping your airborne foot closer to the floor. Lower your knee back down on top of the other and then repeat. But before we get to the good stuff, let’s first see what hamstrings are all about. to check out my Runners Blueprint System today! Leg Lifts (on Stomach) x 20 each; Single Leg Bridge x 10 each; Single Leg Bridge Hold x 20 seconds; Stability Ball Leg Extensions x 20; Clamshells x 20 each; Single Leg Squat and Toe Touch x 10 each; Single Leg Dips x 20 each; 7 Hamstring Exercises for Runners Leg Lifts (on Stomach) And please feel free to leave your comments and questions below. Next, while keeping your lower back down on the floor and hips level, bend the right knee in towards your chest, then slowly set your knee straight while reaching for the back of your leg with both hands. Next, slowly bend forward at the hips with arms hanging down and with legs straight as possible until you start feeling a mild stretch in your lower back and hamstrings. you’re serious about running, getting fit, and staying injury free, then make sure to download my. Stability Ball Hamstring Curls Stability (or Swiss) Ball Hamstring Curls is another exercise that focuses primarily on the hamstrings. Return to your single leg bridge position, with soles of the feet planted firmly on the floor and knees bent. 2. While keeping your foot elevated, lower your hips back down to the floor and then lift back up. Performing the Lunge with Hamstring Stretch. If you do any form of exercise—whether it’s running, biking, you name it, your hamstrings could use some stretching. Having flexible hamstrings is important for overall mobility when running. Hamstrings: Bent-leg standing hamstrings stretch Be thoroughly warmed up before you attempt this one. The overall imbalance might lead to a nagging pain that just doesn’t seem to go away. Stability Ball Workout for Full Body Strength, Resistance Band Hip and Glute Workout for Runners, 10 Knee Strengthening Exercises for Runners, 20 Minute Bodyweight Leg Workout for Runners, How to Get in Shape Before Your First Trail Race | Runnin’ for Sweets, How Many Miles to Run a Week: Your Optimal Running Mileage, I Quit Sugar for 40 Days | My Foolproof Plan to Give Up Sugar, 7 Running Mistakes: The Worst Things to Do During a Long Run. Hold the end of the exhale for three to five seconds. Learn about the most crucial muscle areas for runners, along with stretches to keep them healthy. 10 Minute Hamstring Workout. Begin by lying on your side with your feet stacked. Asthma in runners – How to Safely Run With Asthma, Urine leaks in Runners – How to Treat & Prevent Stress Incontinence when Running, 5 Easy Ways to Make Money With your Running Passion, How to Prevent Plantar Fasciitis In Runners. Without the additional power of your hamstrings, your quads get overused, which can lead to various forms of knee or IT band pain. In most cases, tight hamstrings can hinder athletic performance, cause back pain and lead to a plethora of overuse injuries. If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide! Tight hamstrings is a bad omen and can lead to all sorts of trouble. Sit on the floor with one leg out straight. Keeping your legs straight, lift one leg into the air as high as possible without causing discomfort. And remember to stay within your fitness level, and have fun. Each of these muscles ought to get stretched if you are serious about achieving balance. Next, while keeping the back and legs straight as possible, bend forward from your hip joint, extend your body over your right leg, and place your right arm on your tight, knee or shin (you can also use a block for assistance). You don't have to get all the way there to feel a stretch. This exercise helps to mobilize the glutes and lateral quad areas prior to running. Hamstring Strengthening and Stretches for Runners. Here is how to perform them in a safe manner. Completing these easy hamstring exercises will help activate the muscles before a run, keeping them engaged as you power through long runs and hard workouts. For that, you’d need to build the habit of regular stretching in your life. In the meantime, thank you for reading my post. Lying on your back, lift both feet and place them on top of the ball. Continue to repeat and then switch sides. Hold the stretch for 30-second to one full minute then switch sides. Join thousands of other runners in receiving weekly running tips, free downloads, and fitness motivation. With one foot on a chair or ledge, bend your upper leg … Be sure to pull the right leg towards you as gently as possible while keeping both hips firmly on the floor. Stand with your feet together, core engaged and hands on hips. Bend the other leg at the knee and position the sole of that foot against your opposite inner thigh. Receive weekly workouts, running tips and fitness motivation right to your inbox! This is one of my favorite hamstring stretches of all times. Here, we stretch the hamstrings, engage the glutes and core, activate the quads, and get our hearts pumping. Hold the stretch for one full minute then repeat with the opposite leg. My awesome running plan is just one click away. Begin standing tall, feet together. Keeping your right leg straight and toes pointing up, bend your left leg. Hamstring Strengthening and Stretches for Runners. These three muscles work inexorably to hold you upright and act as powerful hip extensors and knee flexors. Next, while keeping the legs straight and core engaged, stretch your arms up overhead and fold your torso over your thighs. But if you're just an ordinary exerciser, you can perform a one-legged hamstring stretch from a standing position. Be sure to keep your chest up and back straight. Simply extend one leg out, and keeping your back straight, bend from your hip joints to bring your chest toward your thigh. Start in a low lunge position with your right leg in front. Try adding these 7 hamstring exercises to your weekly strength training routine to ensure your leg muscles are balanced, strong and ready for your best training season yet. Lift one foot a few inches above the floor and straighten your leg to bring it out in front of your body. For more runner’s specific stretching routines, check out the following posts: 8 Standing Post-Run Stretches For Runners. 1. Stretching before you run can help prevent injury. Don’t miss out! Make sure to feel the stretch in your hamstrings and lower back, and the whole back side of your leg. The knees should move towards the ceiling and you should feel the hamstrings engage. Weak hamstring muscles can have a drastic impact on your running. Begin by lying face down on your stomach, with arms next to your sides. While keeping one foot elevated, squat down on your grounded leg. Hold onto your feet, ankles or shins. Stand with your feet spread about hip width distance apart. Some runners may find that their quadriceps, the big muscle in the front of your upper thigh, try to do all the work. 1: Quad dominance. In case you are too tight here, you can always wrap a towel or yoga strap around the soles of your feet. And yest, it’s just a habit, just like anything else in life. If you are leading a busy life, just like the rest of us, and don’t seem to have enough time to stretch all of your major muscles, then, I encourage you to, at least, invest a few minutes each day stretching your hamstrings. Click HERE to check out my Runners Blueprint System today! I recommended performing these hamstring stretches when your muscles are well warmed, preferably after a run or a solid warm-up. Be sure to point both feet straight up towards the ceiling. 5 Signs of a Running Injury – Is It Pain or Discomfort? Straighten back up to standing and repeat. Squats. Hamstring exercises are an essential addition to any strength training plan. The good news is that three are a set of straightforward and effective hamstring stretches that you can do to help you alleviate these unwanted effects. The leg that's not being stretched will also bend at the knee. Lunge with Hamstring Stretch. The stretches I’m going to share with you today are going to cover them all. Here are seven easy hamstring stretches for flexibility. Staying strong and healthy on the run may involve a little extra time and attention, but the few minutes you spend strengthening your hamstrings each week will certainly pay off in the long run (literally). Your hamstrings make up the back part of your thigh, stretching from the hip to the knee. Straighten back up to standing and repeat, alternating sides. Start by lying on your back with back straight and legs extended. Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. The above exercises are all you need to keep your hamstrings flexible and supple so you can run your best for the long haul. By Amy Bauer; Are you quad-dominant? Distribute your weight evenly between the soles of your feet and shoulders. You have entered an incorrect email address! One thing you can do to speed up this whole process is to incorporate at least three to four of the above stretches into your post-run routine. Maintain that as you breathe in, and then fully out. Running and Medication – Should Runners Take OTC Painkillers During Training? Complete them all in just 10 minutes for a powerful hamstring workout, or spread them out to complete a few each day. Lift one foot in the air, straightening the leg, and hold.