Hamstring Strength for Trail Runners – How We Measure It

Physiotherapist Hayd'n Baragry measuring our resident VO2 Tester Lucas McBeath on the NordBord in front of some of his Flowitri Triathlon Athletes

For trail runners, the hamstrings do far more than just bend the knee. They help power you uphill, stabilise your pelvis on descents, and control your stride on long runs. Weak or under-prepared hamstrings can increase the risk of injury — and for runners clocking 20, 50, or even 100km, that’s the last thing you want.

At Up N Adam Performance Training & Physiotherapy in Hamilton North, we don’t guess about hamstring strength. We measure it. Using the latest VALD performance technology, we get objective data that tells us exactly where your strengths — and weaknesses — lie.

Why Hamstring Strength Matters for Runners

The hamstrings have three key roles in running:

1. Hip Extension Power: They work with the glutes and calves to push you forward with every stride.

2. Eccentric Control: They slow your leg down before foot strike, protecting against overload.

3. Knee Flexion in Swing Phase: They help clear your foot during running, reducing tripping risk and improving efficiency.

When one of these roles is compromised, you may notice fatigue, pain, or recurring injuries.

Common Hamstring Issues in Trail Runners

• High hamstring tendinopathy – pain at the sitting bone, common in long-distance runners.

• Mid-belly strains – often from overstriding or sudden acceleration.

• Post-hip replacement, those with sedentary jobs or older athletes – residual weakness that needs addressing.

• Recurrent tightness – often a sign of underlying weakness rather than flexibility problems.

How We Test Hamstring Strength

At Up N Adam, we use VALD technology for objective, reliable results:

NordBord Hamstring Testing

• Measures eccentric hamstring strength (crucial for running).

• Provides left vs right comparison.

• Places results against your age/gender percentile.

Digital Dynamometer Testing

• Measures isolated hamstring and hip strength.

• Useful for post-op or injury rehab stages.

Force Plate Testing

• Tracks power output and landing mechanics.

• Helps identify asymmetries that might load the hamstrings unevenly.

With these tools, we can tell whether your hamstrings are truly strong enough for the distances and terrain you’re tackling.

What the Numbers Tell Us

Why bother measuring? Because strength imbalances matter.

• A runner in the 56th percentile for hamstring strength may be “average” for their age — but for someone training for a 100km race, that may not be good enough.

• Identifying a left–right deficit early allows us to adjust training before it becomes an injury.

Objective testing = targeted rehab and prevention.

Building Hamstring Strength

Testing is only the start. Your rehab or performance plan might include:

• Nordic hamstring curls (eccentric strength)

• Romanian deadlifts (RDLs) (hip extension power)

• Single-leg bridges (unilateral control)

• Tempo running drills (eccentric control in action)

Programs are always tailored to your mileage, race goals, and history.

When to See a Physio

If you’re noticing:

• Recurring hamstring tightness that doesn’t improve with stretching

• Hamstring soreness after long runs or hills

• Recurrent “niggles” in the same spot

• Weakness after a hip replacement or old injury

…it’s worth booking a hamstring assessment. Early testing means fewer surprises during race prep.

FAQs

Q: Do I need to be injured to do a hamstring test?

Not at all. Many runners use VALD testing proactively to reduce injury risk.

Q: Is Nordic hamstring testing painful?

It’s challenging but safe. We control the load and explain every step.

Q: How often should hamstring strength be tested?

Every 3–6 months during heavy training blocks, or after injury rehab.

Call to Action

If you’re a trail runner in Newcastle looking to strengthen your hamstrings and avoid setbacks, book a VALD hamstring assessment with our physio team.

'Make a booking' button at the top of our homepage www.upnadamptphysio.com

This is APA Sports Physiotherapist, Darren Glendenning, signing off for now!

You can book an appointment with Darren or Newcastle Knights Physiotherapists Katie or Hayd'n at www.upnadamptphysio.com to test your strength & power and to start guiding you on your journey.

Bookings also available on our website for the following services at Up N Adam Performance Training & Physiotherapy:

• Dietitian - Sweat testing, weight-loss or to optimise your training nutrition / fuelling www.nutrientnation.com.au

• VO2 Max testing - to discover more effective ways to train efficiently www.flowitri.com.au

• Strength & Conditioning Programs - contact us or book via the website or email us at upnadamptphysio@gmail.com

• Remedial Massage - to relieve accumulative muscle tension & keep you training well.

• CycleFit by Physiotherapist Dean Waterman - At Up N Adam, for all your bike fitting solutions www.cyclefitphysio.com