Matt Wood BSc MA ASSC, is an Accredited Strength & Conditioning Coach with UKSCA as well as a L2/3 Athletics Coach.
In his first article for North East Runner he considers how runners should optimise their strength and conditioning of the hamstrings. This is the first of a two part article with the next to be published early next week.
In his first article for North East Runner he considers how runners should optimise their strength and conditioning of the hamstrings. This is the first of a two part article with the next to be published early next week.
It is often the case that athletes and runners in particular are their own worst enemies. We often adopt training habits that cause us injury or limit our potential to improve. This is certainly the case for a lot of athletes when it comes to strength work. In this article I aim to dispel a few myths and provide some practical ideas for all runners to include in their programs.
Before any conditioning is undertaken we need to consider the role the hamstrings play in running, this needs to include some anatomical considerations. The hamstrings are a multi joint muscle operating across the hip and knee joint causing extension and flexion respectively. During our gait cycle the hamstring is activated during foot contact to apply force to the ground as well as in the late swing phase to slow and control the repositioning of the free foot.
Translated into simple terms, when a runner is applying force to the ground the hamstrings are at their longest and most vulnerable to injury. This brings to light the first limiting factor in most runners they do not have sufficient range (length) in their hamstrings. Flexibility therefore is our primary consideration. As the hamstrings cross two joints we must also consider the flexibility of both the hip and the calves.
The second consideration concerns the repositioning of the swinging foot – the skill and coordination of running needs to be trained practised regularly. This is achieved through the use of running drills. This practice is often seen in a track runners program but the benefits are often missed by recreational and distance running athletes.
Before any conditioning is undertaken we need to consider the role the hamstrings play in running, this needs to include some anatomical considerations. The hamstrings are a multi joint muscle operating across the hip and knee joint causing extension and flexion respectively. During our gait cycle the hamstring is activated during foot contact to apply force to the ground as well as in the late swing phase to slow and control the repositioning of the free foot.
Translated into simple terms, when a runner is applying force to the ground the hamstrings are at their longest and most vulnerable to injury. This brings to light the first limiting factor in most runners they do not have sufficient range (length) in their hamstrings. Flexibility therefore is our primary consideration. As the hamstrings cross two joints we must also consider the flexibility of both the hip and the calves.
The second consideration concerns the repositioning of the swinging foot – the skill and coordination of running needs to be trained practised regularly. This is achieved through the use of running drills. This practice is often seen in a track runners program but the benefits are often missed by recreational and distance running athletes.
The inclusion of running drills provides an opportunity for a runner to develop an efficient and correct neuromuscular pattern of running. Once a runner is skilled at performing drills they are able to exploit the overload principle and enjoy localised strength endurance in specific muscles. Beware however overloading on drills can only be done with technically competent athletes, practice makes permanent.
Typical drills that should be included in a runners programs are; high knees, heel lifts, straight legs, A-skips and single leg cycles. The aim of drills is to minimise braking forces on the ground, maximise coordination of the neuromuscular system and minimise backside mechanics.
A common error in running technique is a looping heel. This pattern of movement is inefficient and causes the hamstrings to be placed under unnecessary stress. The inclusion of running drills in a program can eliminate the poor movement pattern and help the athlete avoid injury.
This technical element to your training needs thought as well as application hours of drilling often leads to nothing other than tired athletes. Practice should be focused and goal orientated. With this in mind it is recommended drills are performed regularly for a short duration.
Summary
The first two considerations for conditioning the hamstrings are; improved flexibility and enhanced coordination and control of the running technique. It is recommended that all runners include a regular flexibility regime in their training that focuses on lengthening the hamstrings as well as incorporating the hip (glut) and calves.
Good biomechanics is a key consideration for runners aiming to be injury free. The goals of running drill work are to minimise ground contact forces and maximise the efficiency of the neuromuscular coordination of the running gait.
Drills should be performed regularly and with the correct technique to gain the most benefit from this type of training.
In the second part of this article the topic of strengthening the hamstrings will be tackled.
Typical drills that should be included in a runners programs are; high knees, heel lifts, straight legs, A-skips and single leg cycles. The aim of drills is to minimise braking forces on the ground, maximise coordination of the neuromuscular system and minimise backside mechanics.
A common error in running technique is a looping heel. This pattern of movement is inefficient and causes the hamstrings to be placed under unnecessary stress. The inclusion of running drills in a program can eliminate the poor movement pattern and help the athlete avoid injury.
This technical element to your training needs thought as well as application hours of drilling often leads to nothing other than tired athletes. Practice should be focused and goal orientated. With this in mind it is recommended drills are performed regularly for a short duration.
Summary
The first two considerations for conditioning the hamstrings are; improved flexibility and enhanced coordination and control of the running technique. It is recommended that all runners include a regular flexibility regime in their training that focuses on lengthening the hamstrings as well as incorporating the hip (glut) and calves.
Good biomechanics is a key consideration for runners aiming to be injury free. The goals of running drill work are to minimise ground contact forces and maximise the efficiency of the neuromuscular coordination of the running gait.
Drills should be performed regularly and with the correct technique to gain the most benefit from this type of training.
In the second part of this article the topic of strengthening the hamstrings will be tackled.