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Speed
24 June, 2025

Sprinting is hands down the most powerful hamstring exercise you can do.

It activates the hamstrings more than Nordics, RDLs, or any gym-based movement.
It builds strength, coordination, elasticity, and resilience like nothing else.

But here’s the problem…

It also wrecks you if you’re not ready.

Too many athletes pull a hamstring sprinting — not because sprinting is dangerous, but because they weren’t prepared for the demands.

You’ve probably heard the classic paradox:

“Don’t sprint — you might strain your hamstring.”
“You strained your hamstring — probably because you don’t sprint.”

So how do you start sprinting without tearing something?

Here are 5 key strategies which will teach you how to start sprint training (without straining your hamstring):

1: Start with Hill Sprints (or Resisted Sprints)

Uphill sprints reduce your stride length and max velocity, which drastically lowers the stress on your hamstrings.
It’s the safest way to build sprint-specific power early on.

✅ Try 15–25° hills or sleds loaded to 20–30% bodyweight.

2: Follow a Short-to-Long Sprint Progression

Start with short sprints (10–15m), then gradually increase distance and exposure.
This gives your tissues time to adapt to higher forces and speeds.

Example progression:

  • Weeks 1–2: 10m max (hills only)
  • Weeks 2–4: 10–20m (flat + hill mix)
  • Weeks 5–7: 20–30m smooth builds
  • Weeks 8–9: 30–50m smooth builds

3: Use Tempo Runs to Build Tolerance

Tempo running (60–70% effort) builds tissue tolerance and exposes you to higher stride frequencies — but at safer intensities.

Example: 10x100m @ 60-70% effort

4: Stop One Rep Early, Not One Too Late

Sprint training is not conditioning. Once form or sharpness drops — stop. Always leave a rep in the tank to avoid injury.

Sprinting is about quality, not quantity.

5: Get Strong AF (Especially in RDLs & Seated Curls)

Robust hamstrings can’t come from sprinting alone.
You need both hinge-dominant and knee-dominant strength work to fully bulletproof your hamstrings.

✅ Focus on heavy RDLs, single-leg RDLs, and seated hamstring curls.

Final Word

Sprinting is the king of hamstring development — but only if you respect the demand and prepare for it properly.

Think of it like this:

“Sprinting will build you… or break you. The difference is how you approach it.”