January 06, 2009

(Chris Philpot)

If this is the first time this has happened, then something has changed, and it might be obvious. For instance, are your shoes worn out? Did you significantly increase your training volume? Did you start running on a different surface? If none of those things have changed, then you may be in an over-trained state and pain is showing up in your hamstrings.

Try this:

1) Massage your hamstrings.
Use a foam roll or massage stick to loosen up knots in your muscles.

Do you have a question of your own?

2) Mix up your training.
Try cross training in the pool (running in water or swimming) one week a month so you're not always doing the same thing and putting the same stress on your body.

3) Taper your training volume every third week.
Cut your mileage by a third to a half to give your body time to recover. You can still train just as hard.

4) Strengthen your glutes.
If your glutes are weak, your hamstrings will have to work overtime to pick up the slack. So include mini band walks in your workout to strengthen your glutes, and make sure you're feeling it in your glutes and not your hamstrings.

-- Sue Falsone, Director of Performance Physical Therapy, Athletes Performance

•	Subscribe to Outside and get a FREE Gift!
•	Give the gift of Outside Magazine!
•	Subscribe to Outside Online's free weekly e-mail newsletter featuring gear reviews, fitness advice, galleries, podcasts, and more.

RECENT QUESTIONS
Got a question for The Performance Insiders? Ask it here.
•	Can doing calisthenics replace strength and cardiovascular exercise?
•	What's the best workout to improve strength for paddling a kayak?
•	What exercises will give you the quick, explosive speed needed for tennis?
•	How can I get in shape for a backpacking trip?
•	How should a beginning climber strengthen his hands and forearms?
•	How can I train for endurance if I'm often at sea?
•	What's the best way to stretch my neck?
•	How can I improve my time in the 40-yard-dash?
•	What's the world's best stretch?
•	What are the best exercises for rehabilitating an injured shoulder?

RECENT FEATURES
•	The Master Plans
•	Interactive Fitness Guide
•	Twelve Week Fitness Plan