So Cal Running Coach

Hamstring Exercises for Runners

October 20, 2009 on 5:55 pm | In Uncategorized | No Comments

The hamstrings have been called the runners muscles. Most people have extremely weak hamstrings, and it limits the ability to run fast. The flexibility of the hamstring is usually not adequate to work it to its potential.
To determine a program for hamstring strength, an athlete must first test for total strength. Second, test the quadriceps to hamstring ratio to determine how much work needs to be accomplished. Finally, it needs to be determined if the hamstring is flexible enough to work through an optimal range of motion.

Testing Overall Leg Strength

Overall leg strength is the place to start to see if a runner is ready to begin a program. If overall leg strength is lacking, the instance of hamstring injury increases dramatically during the training cycle. To test overall leg strength, an athlete should use the 45-degree leg press. Beginning with the knees at a 90-degree angle, the athlete should do a one-repetition max test: how much can be pressed at once. For a recreational runner, the one-rep max should equal 2.5 times their body weight (a 150-lb. athlete should do be able to do 375 lbs.). This level should be achieved before beginning a strenuous running program.

Testing Quadraceps/Hamstring Ratio

Most athletes have quadriceps that are much stronger than hamstrings. To determine where an athlete needs to work, the quadriceps-to-hamstring test should be performed. This test should be done on a seated leg extension and a seated leg curl.

Perform the seated leg extension by placing one ankle under the ankle roll on the leg extension machine and perform a one-repetition max. Record the weight and repeat on the other leg. Move to the seated leg curl and repeat the test for both legs.

You’re looking for a minimum ratio of 75 percent; if the leg extension is 40 lbs., the leg curl should be 30.

The weights and ratios should be even for both legs. Unbalanced legs are detrimental to the form and will ultimately cause injury.

Testing Hamstring Flexibility

Hamstring flexibility is a key to being an active runner. Testing the flexibility of the hamstring can be tricky, and many of the tests are dated and need updated chart average ranges based on age.

There is a practical test called the step-through test: Hold a broomstick above your head with your arms shoulder width apart. Bend down from the hips and reach the stick toward the floor. Bend the knees and step through the stick one leg at a time without letting go, and then back through. If you can accomplish this, hamstring flexibility is adequate. If not, a stretching routine should be implemented.

Exercises for Increasing Hamstring Strength

While most leg exercises in the gym focus on strengthening the quadriceps group, some work the hamstring. If your ratios are out of balance, work to increase hamstring strength with the following exercises; do them one leg at a time to balance out the legs.

1. Prone Hamstring Curl: While lying on stomach on the prone hamstring curl, slowly curl one ankle toward your glutes while keeping your stomach and hips on the bench. Keep the repetitions high in the beginning with lower weights, then progress to higher weights. Lift evenly between the two legs.

2. Seated Hamstring Curl: While seated in the hamstring curl, bend your knee and slowly bring your heel to you glutes and return the weight to the starting position. Again, begin with lower reps and then progress, and left evenly between the legs.

3. Reverse Lunges: Using a dumbbell in each hand for resistance, stand feet together with shoulder, back and neck in alignment. Step back with one leg, lower the trail leg knee, but do not touch the floor, then return to the starting position. Repeat. This can be done alternating legs or one side at a time. I prefer one side at a time to fatigue the leg quicker. Begin with light weights and progress.

By strengthening the hamstrings, athletes will become stronger, faster and less injury-prone and see a dramatic increase in their performance.

Reference

• Sports Speed; Second Edition; Dintman, Ward, Tellez; 1997
• Essentials of Strength and Conditioning, Second Edition; The National Strength and Conditioning Association; 2000
• Personal Trainer Certification Manual; American Fitness Professionals and Associates; 2000

About the Author

Paul Lupi has over 15 years of experience as a fitness professional. He has completed national certifications as a fitness trainer with several organizations including the National Strength and Conditioning Association (NSCA), the American Council on Exercise, and the YMCA. Additionally, Paul has attained certifications in Pilates training, Massage therapy and Water Safety as well as maintaining continuing memberships with IDEA Health and Fitness the NSCA and USA Track and Field. In 2009, Paul was selected as one of “Americas Top Trainers” by the National Fitness Hall of Fame and Museum.

Paul is a former All-American Track & Field athlete who utilizes his experience working with world class coaches and athletes to help tailor exceptional training experiences for his clients.

Paul has presented at several fitness certifications and is a contributing writer for many fitness related web sites.

He holds a BS in Kinesiology from the University of Houston