Pre and post-run stretches for runners to improve hamstring flexibility

Whether you are a seasoned marathoner or just getting started with your running journey, the health of your hamstrings plays a crucial role in your performance and overall wellbeing. Our top team of physios have put together a series of hamstring stretches designed to optimise your flexibility, prevent injuries, and enhance your overall running experience. And remember, our physiotherapists and sports massage therapists across Central London can always advise if you have any questions.

1. Dynamic Warm-up: Prep Your Hamstrings for the Run Ahead

Before hitting the pavement, it's essential to engage in a dynamic warm-up that specifically targets the hamstrings. Incorporate exercises such as leg swings, high knees, and butt kicks to gradually increase blood flow to the muscles, improve range of motion, and mentally prepare for your run.

2. Standing Hamstring Stretch: Activate and Lengthen

Start your pre-run routine with a standing hamstring stretch. Stand with feet hip-width apart, hinge at the hips, and reach towards your toes while keeping your back straight. Hold for 15-30 seconds on each leg. This stretch activates and lengthens the hamstrings, preparing them for the strides ahead.

3. Lunges with a Hamstring Emphasis: Strengthen and Stretch

Integrate lunges with a hamstring emphasis into your warm-up. Step forward into a lunge position and extend your front leg, feeling the stretch in the back of your thigh. Alternate legs and perform 10-15 lunges on each side. This dynamic stretch not only warms up your hamstrings but also engages surrounding muscles for better stability.

4. Post-Run Hamstring Stretch: Aid Recovery and Prevent Tightness

After your run, it's crucial to dedicate time to post-run stretches that aid recovery and prevent tightness. The classic seated hamstring stretch is perfect for this. Sit on the floor with one leg extended straight and the sole of the other foot against the inner thigh. Reach forward toward your toes, holding for 15-30 seconds on each leg.

5. Pigeon Pose: Release Tension and Improve Flexibility

Finally, indulge in the yoga-inspired Pigeon Pose. From a plank position, bring one knee towards your hands and extend the other leg behind you. Lower your upper body towards the floor, feeling a deep stretch in the hamstrings and hips. Hold for 30 seconds on each side to release tension and improve flexibility.

Remember, maintaining hamstring flexibility is not just about injury prevention; it's about optimising your running experience. Whether you're gearing up for a quick jog or a marathon, integrating these pre and post-run hamstring stretches into your routine will contribute to a smoother, more enjoyable run. Lace up those sneakers and hit the road with confidence! 🏃‍♀️🏃‍♂️

Get in touch with our team at info@techniquehealth.org or call 0333 358 3534 to find out more and discuss how we can help you.

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