Tight hamstrings

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Permalink Reply by PB Running Editor on January 8, 2010 at 2:56pm

A well stretched hamstring is an important factor in achieving alonger stride length that helps running economy for faster running. Aside of stride length, its also important to work on your "stride rate". It's arguably more effective to work on stride rate because this increases the power in the leg muscles which in turn naturally increase stride length.

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Permalink Reply by Lauren on February 2, 2010 at 5:34am

Speaking on personal experience, I would say the relationship there when you run is quite important. You see, when you run, you are using three main muscles: your calves, your hamstrings, and your thighs. You want to keep these muscles loose for a few reasons, mostly: to prevent pain and have strength in your legs...which obviously you need to run. If you keep your hamstrings loose, then one:you won't hurt there: most likely, and two: your legs will be probably a bit more flexible to stretching and moving as in running. So to sum this all up with my best advice that is stretching in my head: put your palms flat on a wall and lean into it with your legs laying behind you. Try to keep your heels on the ground. You should feel a pretty good pull in your hamstrings, and depending on how loose your calves are, you can lift your heels slightly to grab those.

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Permalink Reply by Patrick on February 10, 2010 at 9:04am

Most runners don't stretch near enough and long term it will tell with injuries. Most runners I see do a few stretches for 20 or 30 seconds each. It is not enough. Due to tight leg muscles, my physio gave me a set of stretches. These are hard. Each is at maximum for a full one minute each, with 3 repetitions, each focussed on a different area: front of legs, calves, hamstrings etc. Total stretch time 12-15 minutes, with rest it's usually around 20. If I do this daily and especially after a run my legs are rarely tired now the day after. Also important: dynamic stretch *before* running, static stretch *after*.

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Permalink Reply by PB Running Editor on February 10, 2010 at 10:44am

Great tip on "dynamic" stretching beforehand and "static stretching" afterwards. Here's a couple of examples videos to demonstrate the difference...

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Permalink Reply by Patrick on February 10, 2010 at 11:00am

I only recently learnt that "static" stretching before running isn't the best. In retrospect it makes sense!

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