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Run Smarter AI Assistant: Access personalized, research-based answers to your running and rehab questions. This tool integrates Brodie’s database of research papers and podcast episodes for tailored advice.
Research Deep-Dive: Hamstring Strength & Running Biomechanics
This episode reviews the study: “Hamstring Strength and Architectural Properties Are Associated with Running Biomechanics”, including findings from ultrasound imaging, EMG analysis, and 3D running mechanics.
Key Study Questions
- Do stronger hamstrings create better running mechanics?
- Do better mechanics help build stronger, longer hamstrings?
- How do strength, fascicle length, pelvic position, and muscle activation interact?
🔎 Main Findings From the Study
1. Stronger Hamstrings = Better Running Mechanics
Athletes with higher eccentric hamstring strength had:
- Higher stride frequency (cadence)
- Better control of decelerating the swinging leg
- Lower ground contact time (improved efficiency)
- Lower hamstring activation at sub-max speeds → reduced overload
2. Longer Hamstring Fascicles = Safer, More Efficient Loading
Runners with longer fascicle lengths showed:
- Less anterior pelvic tilt
- Lower hamstring activation
- Better ability to tolerate late-swing loading (a high-irritation phase for PHT)
3. A Two-Way Relationship Exists
Strength ↔ mechanics influence each other.
- Stronger hamstrings → better running technique
- Better running technique → better hamstring loading → stronger, longer muscle structure over time
This creates a positive adaptation loop.
4. Over-Reliance on the Biceps Femoris = Red Flag
Runners with weak or short hamstrings tended to over-activate the biceps femoris long head — the most common site of PHT.
Stronger runners shared load better with the medial hamstrings, reducing tendon stress.
🏃 Practical Rehab Takeaways
1. Build Eccentric Strength
Eccentric strength is one of the strongest predictors of hamstring injury risk.
Examples Brodie recommends:
- Hamstring sliders
- Weighted eccentric sliders
- Single-leg sliders
- Assisted → full Nordic drops
- Deadlifts (when tolerated)
2. Improve Fascicle Length
Eccentric exercises at long muscle lengths help lengthen fascicles naturally — more so than stretching alone.
3. Strengthen the Medial Hamstrings
To prevent overload of the biceps femoris:
- Use toes-in hamstring curls
- Toes-in sliders
- Toes-in deadlift variations
These help redistribute load more evenly across the tendon.
4. Slightly Increase Cadence (~5%)
A small increase in stride frequency may reduce late-swing strain and improve running economy.
5. Integrate Running Into Rehab
Before adding speed:
- Build to 30 minutes continuous, easy running → symptom-free
Then introduce: - Strides (15–20 sec at ~75% speed, 4 reps)
- Gradual progression based on symptoms the next day
Final Thoughts
Hamstring strength, muscle architecture, and running technique are deeply interconnected. Improving one helps improve the others — creating a pathway toward better performance and long-term PHT resilience.
32 mins