Hamstring strain, stretches and strengthening

#running in posts

Over the past few weeks I've been using a 5k speed improvement program suggested by my Corus watch. It's:

  • Warm up: 3.2km at threshold pace of 69% to 81%, which is my aerobic endurance pace
  • 8 sets of
    • 200m at threshold pace of > 114%, which gets me into anaerobic power
    • 3 minutes recovery pace, basically walking
  • 1.6km threshold pace of between 92% and 102%
  • Cool down: 2.4km threshold pace of 69% to 81%

I've been doing this a few weeks now. Yesterday, I switched to place in my local park which had a flat strip that was near enough 200m, so I could visually see the finishing line approaching, making me keep the pace as fast as I could. On the 4th time, a muscle fibre in my left hamstrung went twang. I tried gently running after a few minutes but it felt uncomfortable. Very annoying.

After reading a few blogs, I think I have a grade 1 strain where there is "There is little structural disruption, and the muscle heals quickly".

There are a bunch of exercises I should do on https://www.sportsinjuryclinic.net/sport-injuries/thigh-pain/back-thigh/pulled-hamstring-exercises. When I can run again, I should not sprint as fast as I can. I should gradually increase the speed over many weeks, whilst at the same time strengthening my hamstrings so they can handle the extra load sprints put on to the muscle.