5 of the best hamstring exercises for runners

Your hamstrings are an important muscle group if you like to run (or even just walk). Not taking care of them can lead to some serious recovery time. While there are a variety of ways to develop a hamstring injury while running, being proactive about strengthening and stretching these muscles with hamstring exercises can go a long way toward preventing any issues.

What do hamstrings do, anyway?

The hamstrings are a group of three muscles on the back of your thighs. When you run, your hamstrings play a crucial role in stabilizing your knees and lower legs and helping your body push off the ground with each step.

Working your hamstrings isn't as straight forward as you might think. Many runners are quad-dominant, meaning the muscles in the front of the thigh overpower the hamstrings. A sore leg often means all of your muscles weren't equally fired up during your workout.

5 key stretches for healthy hamstrings

While getting a good hamstring workout isn't tough, it takes intention. Here are five hamstring exercises to help keep these muscles strong and healthy.

• Piriformis stretch. This stretch can get intense fast, so take it slowly. Lie on your back with your knees bent. Bring one knee into your chest, then rest your ankle on your quad. Pull at your planted hamstring, and if you can tolerate it without pain, pull until your planted foot is off the ground.
• Clamshells. This exercise is great for the upper hamstring, which is attached to the glutes. Strengthening your hips can prevent lower leg injuries since insufficient hip stabilization is often a culprit. Lie on your side with your knees bent and stacked on top of each other. Rest your head on your outstretched lower arm. With your feet touching, raise your top knee. The rest of your body should be stable while you do this, and you should feel the stretch in your glutes. Consider using a resistance band to complete this exercise.