Pre Run Hamstring Stretch
The subject of stretching is highly contentious.
One group of experts will say one thing - another group will say something completely different, which let's face it, ends up confusing the hell out of everyone just wanting to do the right thing by their muscles.
Well, if you are a runner and want to do your muscles a favour, then a dynamic hamstring stretch is the perfect pre race/ training stretch, no matter what some may "experts" say. I have performed this stretch personally and with clients for years and without exception, it has benefited everyone
The dynamic stretch as seen in the video below is a controlled stretch, despite appearances, and not only prepares the hamstrings for a run but it also wakes up the nervous system. It also gets you heart pumping in preparation for a race.
Take a look at the stretch below and note that the range of the stretch is very gradually increased. It is so important to increase the range of the stretch slowly, so that your muscle fibres take time to stretch. This stretch is highly effective, but if performed over zealously or if you push your hamstrings through an excessive range of movement too soon, you are just asking for trouble.
If anything, the stretch below should take twice as long as demonstrated (I was already well warmed up before this video was taken). Ideally, you should be looking to perform this stretch for 30 seconds on each leg before you reach your maximum range of motion.