What Exactly Is a Tempo Run, resistance bands are often the least talked about item on the market. This is probably because many people (runners included) simply don‘t know how to use them. And others may “settle” for using them when traveling or if they don’t have the space or funds for seemingly better equipment. But, in reality, resistance bands have their own unique benefits, especially for runners who want to gain overall strength and improve stability.
“Bands can give variable resistance throughout the full range of motion, which can help with increased muscle recruitment and increased stabilization strength,” Yusuf Jeffers, We may earn commission from links on this page, but we only recommend products we back Hyrox race director tells Runner’s World. rdquo; Jeffers says add resistance to certain movements that don’t lend themselves to traditional handheld weights. And that resistance will change along with the tension of the band, keeping your muscles working in overdrive to power you through the move and keep you steady as you go.
Everything to Know about Hammer Interval Training as well as athletes concerned with as well as athletes concerned with injury prevention and recovery. “Resistance bands provide reduced load at joints, leading to a lower chance of injury when training. This makes them a popular tool for rehab and prehab exercises,” Jeffers says.
Jeffers designed the following circuit of resistance band exercises for beginners, noting that the level of difficulty can be adjusted with the weight of the band. “The first three exercises address strengthening muscles across joints—ankle, knees, and hips—that help with endurance and injury prevention,” he says. “The next three exercises address more global muscular systems that, when strengthened, can help with speed development and you through the move and keep you steady as you go. And unilateral exercises, like the split-stance deadlift to row, strengthen in a way that mimics running mechanics.”
How to use this list: Perform each exercise below for 1 minute, resting minimally between exercises. Repeat the full circuit for 3 sets. Rest 2 minutes between sets.
Each move is demonstrated by Jeffers in the video above so you can learn the proper form. You will need a large, medium-weight resistance band. An exercise mat is recommended.
1. Ankle Flexion and Extension
- Start in a seated position with legs extended. Loop one end of a large resistance band around the right foot twice and hold the other end of the band with both hands.
- Maintaining tension on the band, lift right foot a couple of inches off the ground.
- Flex the foot, pulling toes toward you, and hold.
- Then point the foot and hold.
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2. Lateral Walk
- Loop one end of a large resistance band over head and across upper back.
- Step onto the other end of the band, placing feet about shoulder-width apart. (To keep band from slipping, bring hands in front of hips and maintain a light grip on band.)
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- Repeat, moving slowly and stepping wide enough to feel the band’s resistance. Focus on pushing the knees out (rather than allowing them to collapse inward).
- Flex the foot, pulling toes toward you, and hold.
3. Good Morning
- Loop one end of a large resistance band over head and across upper back.
- Step onto the other end of the band, placing feet about shoulder-width apart. (To keep band from slipping, bring hands in front of hips and maintain a light grip on band.)
- With a flat back and knees slightly bent, hinge at the hips, sending glutes straight back and lowering torso until you feel a deep stretch in the hamstrings.
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- Repeat for 1 minute.
4. Squat
- Loop one end of a large resistance band over head and across upper back.
- Step onto the other end of the band, placing feet shoulder-width apart, toes turned slightly out. (To keep band from slipping, bring hands in front of hips and maintain a light grip on band.)
- Bend knees and send hips down and back to lower into a squat. Keep chest lifted, shoulders down, and core, quads, and glutes Run Longer: Break New Barriers
- Drive through feet to stand back up.
- Repeat for 1 minute.
5. Split-Stance Deadlift to Row
- Holding the ends of a large resistance band in each hand, place left foot on the middle of the band and stagger the right foot slightly behind the left, toes on ground and heel lifted.
- With a flat back and knees slightly bent, hinge at the hips, sending glutes straight back, until torso is nearly parallel to the floor.
- Holding this bent-over position, pull the ends of the band toward chest, squeezing shoulder blades together.
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- Repeat for 1 minute.
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6. Push-Up
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- Repeat for 1 minute plank position with the band under palms, shoulders over wrists, and core engaged so body forms a straight line from shoulders to hips to heels.
- Engage glutes and thighs to keep your legs straight.
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- Repeat for 1 minute.
