This was one of the key findings to emerge from a study investigating changes in running mechanics during a maximal effort to exhaustion test. This kind of test is common in sport science as it is a valid method of getting each subject to put in relatively the same degree of effort, allowing for fair comparisons within a group. The test involved treadmill running at the velocity equivalent to each subject’s VO2 max – i.e. at vVO2max – for a long as possible until exhaustion. The researchers analysed each participant’s stride length and stance contact time at the beginning (20 seconds after the start) and end (eight seconds before the finish) of the test and related these findings to the strength of their hamstrings, gluteals, hip flexors and quadriceps. They noted the following very interesting results:

• Average time to exhaustion at vVO2max was 419 seconds (about seven minutes) although there was a reasonable degree of variation between individual runners;
• Runners with longer times to exhaustion – i.e. the fitter ones who could maintain vVO2max longer – had shorter stance contact times at the end of the run. A short contact time suggests that the Achilles tendon is producing a lot of spring in each step, allowing the foot to bounce lightly off the ground in an economical fashion. This finding supports the idea that good running technique, and specifically a quick, light foot strike, has an important bearing on performance;
• Runners with longer strides at the end of the run had stronger hamstrings. This suggests that strength in the hamstrings helps to maintain a full stride even when an athlete is tiring, supporting the idea that strength can help delay fatigue.

From a biomechanical viewpoint, the idea that the hamstrings help maintain stride length makes a great deal of sense. Analysis of muscle activity during running action has shown that the hamstrings are most active during the second half of the stance phase. This means they are working when the leg is extending backwards at the hip, propelling the athlete forwards. Since hamstrings provide an accelerating force at each push-off, stronger hamstrings should result in a longer stride.

My favourite hamstring exercise, which is highly running-specific is the ‘hamstring hip lift’, which can be performed as follows:

1. Lie on your back with your feet hip width apart and the soles of your feet on an 18” bench or step;
2. Push down into the bench with your feet lifting your hips up high. You will feel your hamstrings working. Do not lift your shoulders or neck off the floor and keep your upper back flat down;
3. Lower the hips back down until your bottom is just off the floor, then push down into the bench again;
4. Continue for 15 repetitions, rest for 45 seconds, then complete two more sets.

Progression 1

Once you can do 3 x 20, progress to one-legged hamstring hip lifts on the bench. Start with 3 x 10 and build up to 3 x 20.

Progression 2

Once you can do the one-leg lifts on the bench, progress to using the Swiss ball.

Place two feet on the Swiss ball, as you did on the bench, and complete the exercise using the same technique. The instability of the ball automatically makes it harder.

Progression 3

Build up to completing 3 sets of 20 reps of one-leg hamstring hip lifts on the Swiss ball. I recommend that all good runners should be strong enough to do this.

Journal of Sports Sciences 20(1), p10

Raphael Brandon