Best Resistance Band exercises for runners!

Cover resistance band exercises

Hi Friends 🙂

 

Screen Shot 2016-02-29 at 15.23.20What most runners – myself included – forget is that not only your legs and feet are working very VERY hard during your run, but also your lower back. I realized how I had completely forgot about it the other day, when during my long run my lower back started to “pinch” me and hurt a little after about 10 miles… So in my little anatomy reminder over there we can see that there are a few muscles such as the Obliques and the Gluteus medius that even though they are quite small compare to the huge Gluteus maximus they are still very important during running. Obliques are responsible for stabilising your torso and reduce the stress from your hamstrings when you are running. So most of the exercises below not only focus on the big muscle groups such as the quads and the Gluteus maximus but they also strive to strengthen smaller muscles essential for running.

1

  • use a towel around your neck in order the band not to hurt you
  • do anywhere between 2-4 sets of 12-20 reps each depending on your physical condition.

2 Back pull

  • make sure you have enough slack to your band to be able to pull it up but not too much so it’ll be very easy. You can easily adjust how hard it will be to pull up by stepping on more or less band. Also ensure that your arms are straight.
  • do anywhere between 2-4 sets of 15-25 reps each depending on your physical condition.

3 squat

  • this is exactly like a regular squat with the addition of the band that makes it harder to pull up. Again, you can adjust the slack of the band to increase or decrease the difficulty of the exercise.
  • do anywhere between 2-4 sets of 15-25 reps each depending on your physical condition.

4 stand up

  • I have to confess this is one of the hardest exercises I have ever done. Getting up while sitting with only one leg is extremely challenging. In this exercise the band is used as a stability tool and also an aid to pull yourself upwards. It works magic on your balance and your quads will be on FIRE!!
  • do anywhere between 1-2 sets of 5-10 reps each depending on your physical condition. I can only do 1 set os 5 reps at a time right now, but i am working on it since I really -REALLY- like a good challenge.

5 calf press

  • this is a perfect exercise to strengthen and tone your calf muscles. These muscles get quite a beating during running, especially if you are a “heel-first stepping” runner like me. Getting them stronger results in better balance and faster paces.
  • do anywhere between 3-5 sets of 20-30 reps each depending on your physical condition.

6 glutes

  • good ol’ butt toning exercise. This is very similar to the “donkey kicks” with the addition of extra resistance from the band.
  • do anywhere between 2-4 sets of 15-25 reps each depending on your physical condition.

7 inner thigh

  • another good butt toning exercise, which also works wonders for your inner thighs as well as you quads.
  • do anywhere between 2-4 sets of 15-25 reps each depending on your physical condition.

When I do this kind of work out i like making it into a circuit 🙂 So I usually do 1 rep of each of the first four exercises, take a 30-60” break and then do another and then another and so on… Then I do the rest three as another circuit we I take a break 60”-90” between each rep. Remember, when you are working larger muscles they need a little more time to recover this is why it is better to take a slightly longer break.

Also never forget to stretch both before and after your work out, it is the best way to prevent injuries  🙂

I hope you all enjoy this workout ! Let me know what do you think 🙂 Do you like resistance bands workouts? Do you have any of them?

Screen Shot 2016-01-18 at 12.40.40

Disclaimer: I am not a licensed personal trainer neither a sports specialist. Consult your physician if you are unsure as per your ability to undertake these exercises. I am JUST a fitness-nut that likes to share my workouts. 

3 thoughts on “Best Resistance Band exercises for runners!

  1. Πάρα πολύ ωραία Έλενα… μου αρέσει πολύ αυτό που δίνεις στους ανθρώπους.

    Προχώρα με ενθουσιασμό και αγάπη

    Μαρία

    2016-03-03 10:06 GMT+02:00 Tale of Two runs :

    > TaleOfTwoRuns posted: ” Hi Friends 🙂 What most runners – myself > included – forget is that not only your legs and feet are working very VERY > hard during your run, but also your lower back. I realized how I had > completely forgot about it the other day, when during my l” >

    Liked by 1 person

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