The hamstrings, a muscle group at the back of the thigh, often bear significant load when runners increase mileage or run on consecutive days. When this muscle group tightens, a sensation of sluggishness can spread to the hips and lower back, affecting stride and running performance. Canadian Running Magazine suggests four simple yoga poses that can be performed for 5-10 minutes after a run or in the evening to stretch the back of the legs and aid recovery.

These poses focus on controlled bending and stretching movements, increasing hamstring flexibility without sudden pressure. For each pose, runners should hold for 30 to 60 seconds per side, combining steady breathing to gradually relax muscles. Maintaining a moderate range of motion helps the body adapt better, especially after long or speed runs.

A study published in the National Library of Medicine showed that after seven weeks of consistent yoga practice, participants' hamstring extension range increased by an average of 4 degrees per side. This improvement helps runners reduce tension at the back of the thigh, allowing a more natural stride and better load bearing during continuous training.

Runners should avoid overstretching. If sharp pain, numbness, or tingling occurs, reduce the range of motion or stop. Practicing in the evening with slow breathing and a moderate range of motion also helps the body relax, promoting deeper sleep.

These hamstring stretches are particularly useful during intense training phases before race day, helping runners maintain a fluid stride and recover effectively. This is crucial as many athletes are aiming for the VnExpress Marathon All-Star 2026, scheduled for 8/2, a race for serious runners aiming to achieve personal bests. Interested athletes can verify their results and register here.

Hai Long