Stop the Cycle
Hamstring is rarely a one-time event — it returns when the underlying causes aren't addressed. Build these into your weekly routine.
- Nordic curls 2x/week year-round
- Glute strength work
- Progress speed work gradually
- Warm up thoroughly before fast running
Strength Work That Actually Helps
Most prevention failures come from skipping consistent strength. The exercises below are the ones with the best evidence for hamstring.
- Nordic Hamstring Curl — 3 sets of 6-8, 2x/week
- Romanian Deadlift — 3 sets of 8, 2x/week
- Single-Leg Bridge — 3 sets of 10 per side, 3x/week
- Sprint Strides — 4-6 strides, 2x/week
Training Rules to Follow
- Cap weekly mileage jumps at 10%
- Run easy on easy days — most runners run their easy too fast
- Replace shoes between 350-500 miles depending on body weight and surface
- Build one strength session into every training week, year-round
- Sleep at least 8 hours during heavy training blocks
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