Hamstring strengthening exercises are important in forefoot running because the foot needs to be pulled up quickly from the ground to minimize impact and strong hamstrings makes this possible.
To run safely in forefoot running, you need to shorten your stride and increase your flight time –this decreases the amount of time the feet spend on the ground, and the result will be less impact exposure. A sure way to accomplish all this is to quickly pull the foot up from the ground, as strongly recommended by Pose Running.
Pulling of the foot calls on the hamstrings to make this happen. This is why it’s important to have a strength training program that entails hamstring workouts in your running regiment. So here are some hamstring strengthening workouts I think will have a big impact on your biomechanical performance.
Hamstring Strengthening Exercises for Forefoot Running
Remember to strengthen, not stretch your hamstrings because stretching (especially before running) may work against you when it comes to good performance and injury prevention.
This hamstring exercise prevents stiffness and opens up your hips. via Canadian Living.
Squats are at the core of developing fatigue-restitant hamstrigs. Try these squat variations, ranging from body-weight squats, jump squats and the squat jack.
Here are 6 easy, at home strengthening exercises for the hamstrings that will tone them up in no time. via Prevention.
I never run on a treadmill, but I frequently use the treadmill to do marvelous, turbocharging hamstring and glute strengthening exercises.
You can also use a stability ball and ankle weights to build stronger hamstrings (just don’t do the last exercise because it’s a stretch). via Fitness-Training-At-Home.
Using kettlebells is another efficient way to get stronger hamstrings. via Jenn Fit.
If you are at the gym, doing certain dead-lift workouts will also stimulate your hamstrings. via Style Craze.
Hamstring tightness can be alleviated, not by static stretching, but with dynamic stretching movements via Exos
Another at-home exercise any runner can do to prevent hamstring weakness is by doing wall sitting workouts via 30 Day Fitness Challenges.
Hip thrusters are just as amazing as they are awkward-looking, but nonetheless, they are great for strengthening your upper hamstrings and glutes. via Redefining Strength.
The Nordic hamstring exercise not only strengthens the hamstrings, but has been shown to reduce the risk of hamstring stain as well. via Sydney Physio Clinic.
Here are 8 ways to use gym-weights to boost hamstring strength. via Body Building.
You can also use resistance bands to workout your hamstrings. via Pop Sugar Fitness.
Hamstring curls using a yoga ball is another proven way to give you stronger hamstrings, and glutes, too. via Flavilicious Fitness.
Here are 4 other ways a runner can strengthen their hamstrings for injury prevention. via Health.
These are another 5 simple ways you can use a stability ball and free weights to get stronger hamstrings. via Pop Sugar Fitness.
The clam, single-leg squats and and single-leg dead-lifts also have a big impact on hamstring strength, as well as the hips. via Runners Connect.
You can also use lower-body pilate work outs to make your hamstrings more resilient and resistant to injury. via Fitness Magazine.
Here are 10 variations of strengthening and flexibility exercises for the hamstrings that a runner can do anywhere. via Shape.
Your hip extension and hamstring strength are key in pulling the foot off the ground, and the #3 exercise with the stability ball really targets these areas. via Bicycling.
Here’s a clever way to use a small ball to build stronger hamstrings and better ankle stability. via Trail Runner.
More From Run Forefoot:
BSc Neurobiology; MSc Biomechanics candidate, ultra minimalist runner & founder of RunForefoot. I was a heel striker, always injured. I was inspired by the great Tirunesh Dibaba to try forefoot running. Now, I'm injury free. This is why I launched Run Forefoot, to advocate the health & performance benefits of forefoot running and to raise awareness on the dangers of heel striking, because the world needs to know.
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