How to Prevent Hamstring Injuries While Running

Preventing hamstring injuries while running can keep you from missing workouts and not achieving your fitness goals. Hamstring injuries are one of the most common injuries associated with runners. The hamstrings are the muscles on the backs of your thighs that run from the back of the knee to your buttocks. They are as important in running as your quadriceps (the frontal thigh muscle group) and more susceptible to injury.Care must be taken to strengthen and keep healthy the hamstrings. Hamstring injuries can be painful and can range in severity from mild nuisance to severe pain and the inability to walk.

Things You'll Need

  • Comfortable Running Shoes
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Instructions

  1. Prevent Hamstring Injuries While Running

    • 1

      Resistance Training: Resistance training for your hamstrings is necessary to further strengthen your hamstrings and keep them in balance with your quadriceps. The imbalance between your quadriceps and your hamstrings is a leading cause of hamstring injuries.

    • 2

      Develop a Proper Routine: You should take the time to plan out a workout that is relative to your fitness level. If you are a beginner, you should not be attempting an advanced workout.

    • 3

      Warm-Up: Before stretching, it is necessary to do some light jogging over a short distance to get the blood pumping to your muscles. The distance can vary, all you need is enough to feel comfortably "loose" as you take your strides.

    • 4

      Stretch Your Entire Body: You should stretch not only your lower body, but your upper body as well. Running is an exercise for the entire body, so the entire body should be warmed up and stretched out.

    • 5

      Cool Down: Once your running workout is completed, you will need to take the time to allow your muscles to cool down. Going from intense exercise to relaxation is not good for your hamstrings and other muscles. A light jog or walk coupled with light stretching at the conclusion of your workout will help to keep your hamstrings healthy.