Back running longer runs

[Nannyshirl]

So happy that at last I am able get back to longer runsafter having to take ot easy due to my ham strings being out of sorts. I completed an 8K run this morning which included inclines which is something my ham strings do not like but as I am trying to build their strength back up I felt a run with inclines would be in order. It felt good today and mind over matter kept me going. As usual I am feeling very happy now I have completed the run and hopefully a little more weight has disappeared.

[Ian5K Graduate10]

Hi Nannyshirl,It’s great that you do yoga. I was looking at some stuff about hamstrings relating to glutes and hip rotation. If those last two are poor or weak, the hamstrings are doing too much work, basically, and will suffer long term.

I saw a test doing a simple, gentle back bend, lying flat on the back, legs bent, knees pointing up and feet flat on the floor. When the hips are raised gently off the floor, you feel which muscles kick in first - back of thighs or glutes (those butt muscles). Ideally, it should be the butt muscles engaging first.

I saw an interesting talk by an evolutionary biologist explaining how the glutes - our big butts - were an evolutionary advantage and specifically developed for running very long distances. Those prehistoric hunter gatherers chasing down antelopes and things.

All marvellous stuff, thought I’d mention it. 😆

[Nannyshirl Graduate10 in reply to Ian5K]

Thank you Ian5k as you say very interesting i definitely will try the lying on.my back and raising my hips to see what engage first. Whats the next steps if my glutes engage first???

[Ian5K Graduate10 in reply to Nannyshirl]

You could look for youtube channels aimed at runners. My go-to is a UK physio-trainer called “James Dunne”. He focusses specifically on improving runners’ fitness and has some set exercise routines to follow, and is also good at explaining what they’re for and how they work. But there are plenty of other similar channels too.

[Nannyshirl Graduate10]

Thank you for suggesting this i will definitely take a look

[nowster Graduate10]

Your hamstrings. Do they moan more going uphill or downhill?

[Nannyshirl Graduate10 in reply to nowster]

To be honest they feel sore after my run. During the run whether i am voing up or down they moan a little but after the run and through that day they ache and so do the backs of my legs