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Resistance band training for runners by Let’s Bands Master Trainer Ben Fildes

It's important to have strong ankles as a runner and resistance bands should be used before and after all runs, alongside a warm up and cool down

Resistance-Band-Training-For-RunnersMaster Trainer at Let's Bands, Ben Fildes, offers up his advice for working out with resistance bands

 Running can be a rather repetitive sport, which can result in overuse of certain muscles and tightness in the body.  The muscles are used in one-way, which can lead to injury or discomfort. To avoid injury, it’s important to incorporate specific exercises into your training that will work the whole body in several planes of movement, counteracting the repetitive running motion.

Training with Let’s Bands ‘Powerbands’ to incorporate resistance training into your routine, can counteract monotony and reduce the risk of injury with just a few, specific exercises. Since injuries in runners are frequently associated with a weakened gluteal musculature, it is key to train the right stabilising muscles to prevent this.

A strong body provides more stability. In particular, a strong core and good posture is essential to an efficient running technique. Training in the right way can bring an increased stability and mobility to the trunk muscles. This way, beginners can avoid possible injuries or overloading and experienced runners can improve their performance and technique.

Ben Fildes, Let’s Bands Master Trainer, recommends the following 10 exercises to improve your running form, efficiency and pace – with a focus on before and after a run:

 

Resistance band training to do before a run

 

Powerbands T

Reps: 1 x 6-8 reps (both left and right)

Band: Let’s Bands Powerband MAX

Exercise steps: o For the start position, the Powerband MAX is stretched from the right shoulder to the centre of the right foot. The exercise is started on the left foot with upright posture. o Bend forward while stretching your hands forward. The heel of the right foot as far away as possible from the hands, so that you form a line from your fingertips to the heel, parallel to the ground.

Powerbands-T
Powerbands T
Powerbands Hip Lift

Reps: 10 – 12 reps

Band: Let’s Bands Powerband MINI

Exercise steps:

For the start position, lie on your bag, knees raised with the Powerband MINI placed above the knees.

The arms lie sideways stretched on the floor and the palms of the hands, as well as the toes, point to the ceiling.

Raise the hips towards the ceiling, hold this position and tighten the glute muscles firmly. o   Then lower the hips down towards the ground without quite touching the floor. o   The gluteal muscles should be kept under tension throughout the movements.

Powerbands-Hip-Lift
Powerbands Hip Lift
Powerbands Knee Lift

Reps: 1 x 6 repetitions, on both sides

Band: Let’s Bands Powerband MINI

Exercise steps:

Start with a Powerband MINI around the feet and a band around the hands. The arms are raised upwards over the head.

Pull the band apart from your head and pull your shoujlders down from your ears.

Lift one knee up and lower again. Repeating on both sides.

Powerbands-Knee-Lift
Powerbands Knee Lift
Powerwalk Linear

Reps: 10 steps forward, 10 steps back

Band: Let’s Bands Powerband MINI

Exercise steps:

Start at the knee position with a Powerband MINI above the knees and one above the ankle joints. The weight is on the heels and both toes point forward.

With knees bent, take small steps forward. The foot, knee and hip always remain in a vertical line, the back remains straight.

Return small steps backwards to start position. The feet should stay  pointing ahead.

Powerwalk-Linear
Powerwalk Linear
Powerwalk Upright Lateral

Reps: 10 steps to the right, 10 steps to the left

Band: Let’s Bands Powerband MINI 

Exercise steps:

Start with feet hip width apart, feet facing forwards. Place a Powerband MINI above the knees and one above the ankle joints. Another one should be held between the hands at shoulder width.

Hold your arms stretched over your head, tighten the tape and pull down from your ears.

Make small steps to the side, performing the same number of steps in both directions.

The boy remains in a line and the tension of the bands is held.

Powerwalk-Upright-Lateral
Powerwalk Upright Lateral
Powerbands Push Recover

Reps: 10 steps with the right foot, 10 with the left

Band: Let’s Bands Powerband MINI

Exercise steps:

Start in a split stand with a Powerband MINI above the knee and one above the ankle joints. The knees are bet and the toes are facing straight forwards.

Powering off from the back foot, take a strong, explosive step forward.o   Back stays straight and feet facing forwards throughout.    

Powerbands-Push-Recover
Powerbands Push Recover

 

Resistance band training to do after a run

 

Powerbands Hamstring Stretch

Reps: 6-8 repetitions, with 3 seconds hold

Band: Let’s Bands Powerband MAX

Exercise steps:

Start in a lying position, with a Powerband MAX tensioned around the sole of one outstretched foot. o   Point both toes towards the ceiling.

The stretched leg is guided as far as possible towards the ceiling. The arms support this movement with a slight pull on the band.

Press the lower leg firmly into the ground and push the heel as far away as possible from the body.

In order to reinforce the stretch at holding point, exhale and maintain for two seconds

Powerbands-Hamstring-Stretch
Powerbands Hamstring Stretch
Powerbands ITB Stretch

Reps: 6-8 x 3 sec. Hold / per side

Band: Let’s Bands Powerband MAX

Exercise steps:

Start in the lying position, with a Powerband MAX placed on one foot. The opposite hand grips the band and the other hand remains flat on the floor.

The leg clamped in the band is pulled towards the opposite shoulder.

The pelvis should be fixed as far as possible to the ground with shoulders remaining on the ground.

Powerbands-ITB-Stretch
Powerbands ITB Stretch
Powerbands Quad Stretch

Reps: 6-8 x 3 sec. Hold / per side

Band: Let’s Bands Powerband MAX

Exercise steps:

Start in a prone position with a Powerband MAX above the ankle tensioned around one leg. The other leg is stretched out on the floor with the toe set up.

Grasp the band over the shoulder and pull the leg actively towards the glutes.

Both hips remain on the ground.

Hold the stretch and exhale.

Keep the abs and glutes under tension, the hips pressed into the ground.

Powerbands-Quad-Stretch
Powerbands Quad Stretch
Powerbands T Spine

Reps: 6-8 x 3 sec. Hold / per side

Band: Let’s Bands Powerband MINI

Exercise steps:

Start in a half kneeling position with a Powerband MINI around both hands. The arms are stretched straight over the head and the band is under tension.

Turn the upper body to the side over the forwards leg. o   The band remains under tension and the pelvis is pointing straight and ahead. The shoulders pull away from the ears.

Exhale, hold the stretch for 3 seconds and return to starting position.

Powerbands-T-Spine
Powerbands T Spine

Powerbands MINI, MAX, FLEX and TUBE are available in four progressive colour-coded levels of resistance to suit all fitness levels. To find out more about resistance training or to buy Let’s Bands Powerbands visit www.letsbands.com. I’ve been using the  Power Set Max myself and absolutely love them – they’ve lasted much better than the cheap set I got from Groupon earlier in the year.

Sam Summers
the authorSam Summers
Editor
Sam is a regular gym goer who loves a strong spin or step class. Her main fitness goal is to look super buff for her wedding and also to start lifting heavier weights.

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