3 Hamstring Exercises for Runners to Maximize Mixed workout Routines.

Simple weighted and non-weighted hamstring exercises for runners can help improve your overall strength and definition in your hind legs. These exercises can also cause what is known as muscle confusion which will allow your hamstrings to build more muscle by working these exercises in during off days from running and you hit the gym. Constant muscle growth and retention requires you to do more than just run constantly. These three following exercises will be great additions to your workout routines as a runner.

1. Romanian Deadlift –The Romanian Deadlift is a great hamstring exercise. While similar to a stiff legged deadlift, in the sense that you have to move your hips back during the descent, the difference is that you can bend the knees a little more through the movement which allows less stress on your legs. This often allows one to go lower and lift heavier weight but also takes some of the focus directly off your back making it a bit safer for the lower back.

2. Good Mornings – A Good Morning is not a name that means it is easy. You start with a bar bell on your shoulders as if to do a squat but instead use much lighter weight. Keep your head up and your back completely straight. Then bend at your waist with your knees locked but slightly bent and your hips and butt slightly back. Ideally you will bend until your upper body is parallel to the floor, but this is not always possible. Return slowly to the upper position.

3. Non-weighted Hamstring Raises – To startyour feet need to be anchored and your knees bent at 90 degrees. Simple have a partner hold the back of your ankles down in the same manner they would for a sit-up you would have done in elementary school. Then kneeling on the floor, slowly lower your upper body to the floor using your hamstrings to control your decent. You will probably need to catch yourself at the bottom, at least in the beginning, so you don’t smash your nose. Chances are you will also need to give yourself a slight push off the floor in order to get moving up again, and then use your hamstrings to pull you back up. This is a hard exercise and few people are good at it in the beginning, but with time and practice it can sculpt your hamstrings and gluteus like nothing else.

These simple hamstring exercises for runners can greatly reduce their chance of hurting themselves not only in gym, but in everyday life. These are three simple ways that their muscles develop strength from a source alternative to running. Mixing in alternative daily routines in your running regiment can also allow for you to build increased definition and stamina over time.