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Why Your Hamstring Keeps Pulling on Long Runs
- Dr. Ben Moore
- Jul 4
- 4 min read
Run Stronger, Not Sorrier
If you're a runner, there's a good chance you've felt it: that all-too-familiar twinge in the back of your thigh mid-run. Maybe it starts as a dull tightness, then turns into a sharp pull that slows you down or stops you entirely. It’s frustrating. It’s painful. And it keeps happening.
Recurring hamstring pulls aren't just bad luck or tight muscles. They’re often a signal that something deeper is going on with your biomechanics, strength, or training routine. At EVO Performance Therapy, we help runners identify the real reason their hamstring keeps pulling on long runs—and rebuild stronger from the ground up.
It’s Not Just Tightness: What’s Really Causing Your Hamstring Pain
When your hamstring acts up mid-run, your first thought might be: I should stretch more. But here’s the truth: tightness is usually a symptom, not the root cause.
Let’s break down the common culprits:
1. Weak Glutes
Your glutes should power your stride. But when they're underactive or weak, your hamstrings pick up the slack, especially during hip extension. Over time, that extra load can lead to strain. A strong posterior chain begins with glute engagement—without it, your hamstrings are forced to do more than they were designed for.
2. Quadriceps Dominance
If your quads are doing most of the work while your hamstrings lag behind, you’re more likely to overload those posterior muscles. It’s all about balance. This imbalance creates an environment where hamstrings are constantly on edge—working overtime without backup.
3. Poor Running Mechanics
Overstriding: Landing with your foot too far in front of your body increases eccentric load on the hamstrings—a recipe for strain. This common mistake lengthens the hamstring under high force.
Pelvic Instability: Weak core and pelvic stabilizers mean your hamstrings have to overwork to maintain alignment. Think of your pelvis like a foundation—if it’s shaky, the structures above and below have to compensate.
4. Training Errors
Too Much, Too Soon: A big jump in weekly mileage, speedwork, or hill training can overwhelm your hamstrings. Your muscles need time to adapt to new stress.
Skipping Strength Work: Runners need more than miles. Hamstrings require eccentric strength to withstand repeated loading. This means building the ability to decelerate and absorb force.
Inadequate Warm-up and Cool-down: Cold muscles are vulnerable muscles. Think dynamic, movement-based warmups, not static holds.
5. Tight Hip Flexors
When your hip flexors are tight, they pull your pelvis into an anterior tilt. This lengthens the hamstrings and puts them in a more vulnerable position, especially over distance. If you sit often (desk job, driving, etc.), your hip flexors may be contributing to that “always tight” hamstring feeling.
6. Previous Injuries
An old hamstring strain that wasn’t properly rehabbed can lead to chronic issues. Scar tissue, weakness, and compensation patterns can all come back to haunt your stride. Without rebuilding strength and correcting faulty movement patterns, you’re likely to experience a repeat injury.
Tight or Torn? Know the Signs
Not all hamstring discomfort is a full-blown strain. Here’s how to tell the difference:
Tightness: Mild discomfort, improves with movement or gentle stretching, no change in gait.
Strain: Sudden sharp pain (often during acceleration), possible "pop" sound, bruising, swelling, difficulty walking or bending the knee.
If your pain is persistent or you experience any signs of a strain, it’s time to get assessed. Don’t wait for the next pull to sideline you.
How to Prevent Hamstring Pulls on Long Runs
The good news? Recurring hamstring pulls are preventable with the right strategy. Here’s what we recommend:
Smart Progression
Follow the 10% rule: Don’t increase mileage or intensity by more than 10% per week.
Alternate hard and easy days. Give your muscles time to recover before demanding more.
Targeted Strength Training
Hamstrings: Nordic curls, RDLs, glute-ham raises.
Glutes: Bridges, hip thrusts, lateral banded walks.
Core: Planks, dead bugs, anti-rotation work.
Eccentric Work: Exercises that load the muscle as it lengthens. These build resilience against strain.
Dynamic Warm-Up & Cool-Down
Before: Leg swings, lunges, A-skips, high knees. Get blood flow moving and prime the nervous system.
After: Light jogging, walking, mobility drills. Help your muscles down-regulate and recover.
Foam Rolling & Mobility Work
Focus on hamstrings, glutes, and hip flexors to maintain tissue quality.
Try trigger point tools or massage guns in tight areas.
Tune Your Running Form
Shorten your stride.
Increase cadence (aim for 170–180 steps/min).
Keep your footstrike closer to your center of mass.
Film yourself or work with a coach to fine-tune your technique.
Prioritize Recovery
Sleep 7–9 hours/night.
Hydrate, fuel with protein and anti-inflammatory foods.
Include rest days and active recovery like swimming or mobility flows.
When to Call in the Pros
If you’re doing all the right things and your hamstring is still giving you trouble, it might be time to bring in a movement expert.
At EVO Performance Therapy, we can help if you:
Keep getting hurt despite rest or rehab
Feel sharp, sudden pain when you run
Notice bruising, swelling, or gait changes
Can’t figure out why this keeps happening
We take a performance-driven approach to get you back to running stronger:
Identify root causes with a movement screen
Develop a customized strength and mobility plan
Use hands-on techniques to relieve pain and restore function
Retrain your running mechanics for long-term resilience
Empower you with education so you stay in control of your performance
Ready to Run Pain-Free?
You don’t have to settle for another pulled hamstring—or another DNS. You can train with confidence, perform with purpose, and move like you were built to.
EVO Performance Therapy helps runners move smarter, train harder, and stay in the game longer. If you're ready to stop guessing and start progressing, let’s talk.