Try these hamstring strength exercises for beginner runners if you’re new to running. The hamstrings work around both the hip and the knee, providing stability and movement and help to lift your feet up when running. Keeping these muscles strong can help with your running.

Watch the video or read more below:

Here are your Four Hamstring Strength Exercises for Beginner Runners:

Exercise #1: Hamstring Bridge – Static

Hamstring strength exercises for beginner runners can start with a static bridge hold, to work on the endurance of the muscles.

Why do This?

The static hold helps to improve the endurance of the muscles, which will help with your running.

How to do This:

  • Start laying on your back, legs hip-width apart and knees bent. Walk your feet away from your body which helps to bias the hamstrings.
  • Raise your hips up, keeping them level, and hold this position for 40-seconds.

Repeat 6 x 40-second hold.

Exercise #2: Hamstring Bridge – Raise Hips Up/Down

Why do This?

The slowness of the exercise still works on improving the endurance of the muscles (which helps with your running). The movement helps to increase the challenge to your muscles.

How to do This:

  • Start laying on your back, legs hip-width apart and knees bent. Walk your feet away from your body which helps to bias the hamstrings.
  • Raise your hips up SLOWLY for 20-seconds
  • Lower your hips down SLOWLY for 20-seconds

Repeat 6 times.

Exercise #3: Hamstring Bridge – Double to Single-leg

Try the single-leg bridge Hamstring strength exercise for beginner runners to work on one leg at at time.

Why do This?

The slowness of the exercise still works on improving the endurance of the muscles (which helps with your running). The movement helps to increase the challenge to your muscles. The challenge of the exercise increases as you start to bias just the one leg to do the movement.

How to do This:

  • Start laying on your back, legs hip-width apart and knees bent. Walk your feet away from your body which helps to bias the hamstrings.
  • Raise your hips up SLOWLY for 20-seconds
  • Pause at this point and take all of your weight onto the left leg and raise the right leg off the floor
  • Lower your hips down SLOWLY for 20-seconds

Repeat 6 times.

Exercise #4: Hamstring Bridge – Single-leg

Why do This?

The slowness of the exercise still works on improving the endurance of the muscles (which helps with your running). The movement helps to increase the challenge to your muscles. The challenge of the exercise increases as you work on just one leg to do the movement.

How to do This:

  • Start laying on your back, legs hip-width apart and knees bent. Walk your feet away from your body which helps to bias the hamstrings. Raise your right leg off the floor
  • With your left leg, raise your hips up SLOWLY for 20-seconds
  • Lower your hips down SLOWLY for 20-seconds

Repeat 6 times.

 

 

Check out this blog on Beginner Runner’s Strength Training– or watch the video on YouTube for more ideas on exercises you can do.

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Questions?

Trying out different exercises is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently.

If you’ve got any questions on the above, then please let us know (click for contact details).

Remember – Listen to Your Body!

Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.

Disclaimer:

As with all information given for exercises and exercise programs, when using our exercise videos or information, please use your common sense and don’t do anything that will hurt you. By performing any fitness exercises, you are performing them at your own risk. PhysioFit Health will not be responsible or liable for any injury or harm you sustain as a result of information shared on our website or YouTube channel. This includes emails, videos, and text. Thanks for your understanding.

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