In the second part of his article, Matt Wood gives further information about how and why to strengthen and condition the hamstrings.
Conditioning the Hamstrings (Part Two)
Injuries in runners occur due to fatigue and poor biomechanics. With part one of these articles in mind the third consideration of hamstring conditioning for runners is strengthening the Hamstrings.
To effectively strengthen the hamstring for running we need to consider again how they function during running gait as well as the structure and anatomy of the muscle.
1. The hamstring muscles apply the greatest force during running at foot contact – when the muscle is at its longest.
2. In the late swing phase of the free foot the hamstring works
The primary goal of a hamstring strengthening program for running is to produce optimally long and strong muscles. We therefore select exercises that exploit one or more of these qualities. An example of an exercise that achieves this is the Romanian Deadlift. This can be performed in a variety of ways with the ultimate outcome the same.
As running is a dynamic movement performed on a single leg we should strive to match that up as much as possible in our strength work. This will correspond with a greater transfer of the strength gains to the running model.
With an injury proofing goal secondary to our performance goal, performing strength exercises on a single leg requires greater proprioception and balance skills therefore improving stability and control. On contact with the ground the hamstring has to resist a certain amount of internal rotation of the knee, performing weight lifting movements from two feet never trains this quality in the hamstring therefore leaving it under developed and a potential weak spot in our gait.
The following exercises illustrate variations of an RDL, they have been selected to highlight the lack of specialist equipment required to achieve the primary goal of training the hamstrings – optimal length. In order to enjoy specific strength gains in the hamstring muscle group a load is required, however for running maximal strength gains are recommended in the muscular endurance rep range initially e.g. 3-4 sets of 8-12reps
Injuries in runners occur due to fatigue and poor biomechanics. With part one of these articles in mind the third consideration of hamstring conditioning for runners is strengthening the Hamstrings.
To effectively strengthen the hamstring for running we need to consider again how they function during running gait as well as the structure and anatomy of the muscle.
1. The hamstring muscles apply the greatest force during running at foot contact – when the muscle is at its longest.
2. In the late swing phase of the free foot the hamstring works
The primary goal of a hamstring strengthening program for running is to produce optimally long and strong muscles. We therefore select exercises that exploit one or more of these qualities. An example of an exercise that achieves this is the Romanian Deadlift. This can be performed in a variety of ways with the ultimate outcome the same.
As running is a dynamic movement performed on a single leg we should strive to match that up as much as possible in our strength work. This will correspond with a greater transfer of the strength gains to the running model.
With an injury proofing goal secondary to our performance goal, performing strength exercises on a single leg requires greater proprioception and balance skills therefore improving stability and control. On contact with the ground the hamstring has to resist a certain amount of internal rotation of the knee, performing weight lifting movements from two feet never trains this quality in the hamstring therefore leaving it under developed and a potential weak spot in our gait.
The following exercises illustrate variations of an RDL, they have been selected to highlight the lack of specialist equipment required to achieve the primary goal of training the hamstrings – optimal length. In order to enjoy specific strength gains in the hamstring muscle group a load is required, however for running maximal strength gains are recommended in the muscular endurance rep range initially e.g. 3-4 sets of 8-12reps
A single leg RDL performed at first as a body weight exercise then progressing to a medicine ball followed by a bar.
The hamstrings do not work in isolation during running. We must therefore also consider how to strengthen the hamstrings in coordination with the other muscles of the leg. Our aim here is to bring in the coordination gains we have achieved earlier in our program through running drills.
The walking lunge is a simple way of incorporating the technical aspect of running along with strengthening the legs. The below illustration demonstrates the basic down position of the lunge, the key point for runners is the transition point from one lunge to the next requires a step over technique. This simply means the swinging leg steps over the ground legs knee, in much the same way as in a running gait. Beware not to over stride and always maintain balance and control before progressing to overload.
The hamstrings do not work in isolation during running. We must therefore also consider how to strengthen the hamstrings in coordination with the other muscles of the leg. Our aim here is to bring in the coordination gains we have achieved earlier in our program through running drills.
The walking lunge is a simple way of incorporating the technical aspect of running along with strengthening the legs. The below illustration demonstrates the basic down position of the lunge, the key point for runners is the transition point from one lunge to the next requires a step over technique. This simply means the swinging leg steps over the ground legs knee, in much the same way as in a running gait. Beware not to over stride and always maintain balance and control before progressing to overload.
The walking or dynamic lunge can be performed simply as a body weight exercise or as a weighted exercise with a medicine ball, dumbbells or a bar. For added complexity with competent athletes incorporating a second stimulus such as a rotation of the upper body develops further the pelvic control required for synergistic coordination of all the lower body muscles in running.
Care should always be taken to perform strengthening exercises with the correct technique. Always consult a qualified person if you are in any doubt.
Summary
The hamstrings are most vulnerable to injury when they are lengthening and apply force to the ground. Typical training habits do not consider the specific structural and coordination issues surrounding running. In order to optimise performance and avoid injury in the Hamstrings it is advised to follow a program of; flexibility, coordination and then strengthening exercises. Specific strength exercises should focus on the principle of long and strong as well as considering the dynamic and unilateral pattern of running.
An effective strength program for running should consider also the role of the Gluts and Hips flexor muscles in order to develop synergy between all the muscles involved in the gait cycle. This idea will be tackled in subsequent articles.
The need to program correctly is also evident when considering how to improve the conditioning habits of the hamstring. Special focus should be placed on timing the high volume low intensity work in contrast to the low volume specific intensity work required to achieve peak performance in the athlete.
In his next article Matt will be tackling running drills and shows how running on a curve is the secret to success
Care should always be taken to perform strengthening exercises with the correct technique. Always consult a qualified person if you are in any doubt.
Summary
The hamstrings are most vulnerable to injury when they are lengthening and apply force to the ground. Typical training habits do not consider the specific structural and coordination issues surrounding running. In order to optimise performance and avoid injury in the Hamstrings it is advised to follow a program of; flexibility, coordination and then strengthening exercises. Specific strength exercises should focus on the principle of long and strong as well as considering the dynamic and unilateral pattern of running.
An effective strength program for running should consider also the role of the Gluts and Hips flexor muscles in order to develop synergy between all the muscles involved in the gait cycle. This idea will be tackled in subsequent articles.
The need to program correctly is also evident when considering how to improve the conditioning habits of the hamstring. Special focus should be placed on timing the high volume low intensity work in contrast to the low volume specific intensity work required to achieve peak performance in the athlete.
In his next article Matt will be tackling running drills and shows how running on a curve is the secret to success
____________________________________________________________
About the author:
Matt Wood BSc MA ASSC
Matt is an Accredited Strength & Conditioning Coach with UKSCA as well as a L2/3 Athletics Coach across all the disciplines. Matt delivers on the LCDP for England Athletics and is also a member of the NCDP. In his day job he works for Gateshead College Academy for Sport where he heads up their Athletics Academy and delivers Strength & Conditioning for teams and individuals.
If you have any questions for Matt then either Contact Us and we will pass your query on or contact him directly on [email protected]
Matt Wood BSc MA ASSC
Matt is an Accredited Strength & Conditioning Coach with UKSCA as well as a L2/3 Athletics Coach across all the disciplines. Matt delivers on the LCDP for England Athletics and is also a member of the NCDP. In his day job he works for Gateshead College Academy for Sport where he heads up their Athletics Academy and delivers Strength & Conditioning for teams and individuals.
If you have any questions for Matt then either Contact Us and we will pass your query on or contact him directly on [email protected]