There are many ways to avoid this offset to our running: Warm up thoroughly before every run. Shorten our running stride. Try to run on a soft dirt or grass surface at least a few times a week. Wear well-cushioned, supportive running shoes. Learn to stretch properly. Find a qualified personal trainer to assist you in finding appropriate posterior leg exercises. Not only have all of these assisted me with my running since I was 14 years of age running cross-country for my Junior High School, I have actually never been injured or even had a single knee/joint issue that has taken away from my running. Yes, I am knocking on wood right now (lololo). Hamstrings are almost always weaker than quadriceps, but by strengthening them you will get better muscular balance. Also, work to strengthen your core muscles (abdominals, glutes and adductors). These muscles act as stabilizers for your pelvis. Even if your running program is so long that it limits your time in the gym for other activities, get in that there at least 1 day a week to perform some exercises that really serve to strengthen and lengthen those pesky posterior muscles.
I mostly contribute this blessing of defeating any running injury so far, to the fact that I have consistently cross trained. Besides strengthening my body through weight bearing activities, I also cross train through indoor cycling. Yes, cycling is gentler on the joints and does assist with improving overall hamstring strength. When your instructor tells you to increase the resistance until the heel drops on the push, and to pick up that heel and squeeze your hamstring with the pull back, listen to them.
The CoreRippic with a side of Hams playlist was designed for an indoor cycling class that will not only wake up those resting posterior muscles, but also strengthen the entire core, thus improving your long distance running technique. The overall 1 hour class will also leave that metabolism going for hours afterwards with the high intensity intervals that come from combining these large muscles (hamstrings, glutes, abdominals) into an intense energized cardiovascular class.