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 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 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.
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 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.
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.
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 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 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 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 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.
