What the hamstrings do when you run
During running, the hamstrings help extend the hip to drive you forward and also work to slow the lower leg as it swings forward before foot contact. That second role, controlling the leg as it decelerates, is when the muscles are working while lengthening. It is also the phase where hamstring strains are often thought to occur, especially at higher speeds.
Do runners need strong hamstrings?
Running alone does train the hamstrings, but usually at a modest load and in a limited range. Strength training can add a stronger stimulus. The evidence on eccentric hamstring work, such as Nordic curls, and strain risk in sports like soccer is fairly encouraging, though much of it is not from distance runners specifically. For most runners, it is reasonable to treat hamstring strength as one part of staying healthy alongside sensible mileage increases, rest and good sleep.
Signs of weak hamstrings in runners
Possible clues include:
- Hamstrings that tighten or tire quickly late in runs
- Occasional tweaks when you speed up or run hills
- Trouble holding a single-leg bridge or single-leg RDL
- A feeling that your lower back or quads do more than their share
These are not diagnostic. A history of strains is a stronger reason to work on strength and to consult a physiotherapist.
Best hamstring strength exercises for runners
Single-leg Romanian deadlift
Stand on one leg with a soft knee. Hinge forward at the hips while the other leg extends behind you, then return upright. It trains the hamstring through the hip while challenging balance, which matches the single-leg nature of running. Start with bodyweight or a light dumbbell.
Nordic hamstring curl
Kneel on a pad with your ankles held down by a partner or anchored. Lower your torso forward slowly, resisting with the hamstrings, then catch yourself with your hands and push back up. It is an eccentric exercise and quite hard. Beginners can use a limited range or a band for assistance, and should expect soreness the first few times.
Glute bridge and single-leg bridge
Lie on your back with knees bent and lift the hips. Moving to one leg makes it harder and mimics the stance phase of running. Keep the pelvis level.
Bridge walkout or bridge curl
From a bridge position, walk the feet out or slide the heels away and back. This challenges the hamstrings through the knee as well as the hip.
Hamstring curls
Seated, lying or stability-ball curls train knee flexion with controllable loads. See the seated leg curl benefits article for how to use the machine.
Kettlebell or dumbbell hinge
Hinging patterns such as kettlebell swings or dumbbell RDLs build posterior-chain strength. For a closer look at straight-leg variations, see our dumbbell stiff leg deadlift guide.
A simple weekly plan
Two short sessions a week is plenty for many runners:
- Session 1: Single-leg RDL 3 x 8 per side, single-leg bridge 2 x 10 per side, hamstring curl 2 x 10
- Session 2: Nordic curl 2 x 4 to 6 (low volume at first), bridge walkout 2 x 8, dumbbell RDL 3 x 8
Place them after easy runs or on non-quality days, not before speed work or a long run. For a phased plan that covers the whole body, see our off-season running strength training plan. Increase reps or load slowly over weeks.
For general guidance on building a full hamstring program, see our pillar guide to exercises for stronger hamstrings.
How to support your hamstrings while running
- Build mileage and speed gradually.
- Warm up with easy jogging and dynamic movements such as leg swings before faster running.
- Include rest days and enough sleep.
- Strengthen other areas too, including calves and the muscles of the hip and groin. Our guide to exercises to strengthen the groin muscle may help with the inner thigh, and the tibialis anterior exercises cover the shins.
Stretching
Gentle stretching can feel good after runs, but it is not a replacement for strength work. Some runners also add Pilates for strength and control as a complement. Avoid pushing into sharp pain.
When to get help
Stop and seek advice if you feel a sudden sharp pain, hear or feel a pop, notice bruising, or have pain that does not settle within a few days.