How To Train Hamstrings To Avoid Injury

So, I talk about the glutes a lot, because they are a part of the package for generating power in your stride, but they are only one piece to the puzzle. The other parts include your hamstrings and your hips!

I’ll keep this email as concise as possible, however you can read more about their importance in my blog, which I will post a link to in a later email blast.

The hamstrings are vital for two important running mechanics: knee flexion (knee bent) and hip extension (leg straightened behind you).

During the course of these weekly videos, I will progress each exercise, along with noted regressions. The video below demonstrates a dynamic isometric loading to the hamstrings. I like to train runner’s first with isometric exercises and build strength there, then progress to concentric and eccentric exercises.

For educational purposes here is a definition of each type of exercise, so you know what I am talking about!

Isometric – Muscle is actively held at a fixed length.

Concentric – Muscle actively shortens, and is required to lift a load less than the maximum tension it can generate. An example of a concentric contraction in the raising of a weight during a bicep curl.

Eccentric – Muscle actively lengthens. Example of a eccentric contraction is walking, or to use the bicep example above, lowering the weight down would be considered an eccentric contraction.

So, when training hamstrings, start with the hammy marches, and let me know how you do, and if you have an acute or chronic hamstring injury seek treatment first before trying this exercise.

Natalie Johnston has been running since she was 13 years old and has been a competitive athlete since the age of 3. She’s a RRCA and USATF certified running coach and NASM certified personal trainer. Find out more about her on her official website.

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