Seen Getting Lean: Increasing Running Time

Today's Seen Getting Lean question comes to us from Lisa. She asks: "How do I relax my hamstrings and strengthen my hip flexors to get a better run time?"

Tom says:

Let's start with the hip flexors. Most multi-joint lower body exercises (eg. squats and lunges) will work the hip flexors, as long as you get deep enough into the exercise. Deep enough means getting the top of the thigh parallel to the floor.

If you want exercises that specifically target the hip flexor muscles, there are several, although they are typically thought of as ab exercises.

Any leg raise variation, jack knives on a swiss ball, or roman chair sit ups involve the hip flexors immensely. Add resistance to increase strength.

As far as the hamstrings are concerned, any static stretch involving the hamstrings, or yoga will help in this area. However, be careful of static stretching right before a run. It's never a good idea to relax a muscle prior to asking it to perform repeated contractions. Mobility work before exercise is a much better way to go.

Try some dynamic stretching - that means the hip flexors as well as the hamstrings. The hip flexors can inhibit hamstring movement. Try this experiment to see what I mean:

Attempt to touch your toes while standing without bending your knees, and mark where your fingers land. Now, stretch your hip flexors and try to touch your toes while standing again. You will probably get another couple of inches closer to your feet.

I hope this helps.

Keep those questions coming, and stay strong!