Nordic Hamstring Exercises for Runners | Do They Boost Performance and Reduce Injury Risk? | Find Your Stride | Edinburgh Podiatrist

Introduction

Every runner knows the importance of strong legs, but hamstring strength and balance often get overlooked. Whether you’re an elite athlete or a dedicated weekend runner, strengthening your hamstrings is essential for injury prevention, stability, and performance. Recent research highlights a powerful but under-utilised exercise that may have the potential to transform your running: the Nordic Hamstring Exercise (NHE).

In this blog post, we take a look at evidence supporting the recommendation that Nordic hamstring training should be part of your strengthening routine and how it supports healthy lower-limb mechanics from a sports podiatry perspective.

Recent research suggests that Nordic hamstring training improves running performance and reduces injury risk.

The Hamstring Problem in Runners

Hamstring strains are one of the most common running-related injuries. They often recur and can take weeks, even months to fully resolve. Weak eccentric hamstring strength (the muscle’s ability to resist lengthening) and poor neuromuscular control are major contributors to:

• Running gait inefficiencies

• Overstriding

• Poor sprint mechanics

• Increased risk of injury

For podiatrists and performance specialists, this makes hamstring strength and balance training essential for keeping athletes healthy and fast.

Evidence-Based Benefits of Nordic Hamstring Training

A recent 2025 randomised controlled trial investigated the effect of a 4-week Nordic hamstring exercise program on balance and strength in active individuals. The study found significant improvements in:

✅ Static balance

✅ Dynamic balance on unstable surfaces

✅ Hamstring strength

Improvements were maintained even 4 weeks after training ended, and the control group did not show similar benefits. The authors concluded that Nordic hamstring work enhances postural control and reduces hamstring injury risk in athletes. For runners, better hamstring strength and neuromuscular balance translate to:

• Reduced injury risk

• Improved stride efficiency

• Better propulsion and sprint mechanics

• Enhanced stability during uneven terrain running

How Nordic Hamstring Exercises Help Runners

Nordic hamstring training works eccentrically - your muscles lengthening under load. This is crucial for running, where hamstrings must decelerate the leg as it swing-through and contribute towards stabilisation of the knee and pelvis on ground contact.

Key (potential) benefits for runners

• Stronger hamstrings

• More power and speed

• Improved balance & proprioception

• Better control on trails & during speed work

• Reduced injury risk

• Fewer setbacks and stronger race prep

• Enhanced running mechanics

• More efficient stride and improved posture

How to Perform the Nordic Hamstring Exercise

Start with 2–3 sets of 3–5 reps, 2–3 times a week.

1. Kneel on a padded surface

2. Have a partner hold your ankles (or anchor feet under something padded and stable)

3. Keep your hips extended and torso stiff

4. Slowly lower forward as far as you can under control

5. Catch yourself with your hands and push back up

6. For more advanced athletes you can pull yourself back up using your hamstrings (without a push from your hands)

Tip: Beginners can use assistance bands or incline variations to build strength gradually.

Who Should Use This Exercise?

✔ Runners building power & form

✔ Athletes returning from hamstring strains

✔ Trail runners seeking stability

✔ Sprinters and track athletes

Note: If you currently have an acute hamstring injury, seek advice from a qualified practitioner before starting NHE.

Final Thoughts

Nordic hamstring exercises are a simple, powerful way to boost strength, running efficiency, and injury resilience. With strong evidence showing improved balance and muscle strength in just four weeks, they’re a must-add to any performance program for runners and endurance athletes.

Find Your Stride!

Citation

Podczarska-Głowacka M, et al. (2025). The influence of 4-week eccentric Nordic hamstring exercise training on postural balance and muscle strength: A randomized controlled trial. PLoS One.