The Running Physio

TRP's Running Blog

Injury management, nutrition, training and running tips.

I'm With the Band

Photo by Scott Webb | Unsplash

Photo by Scott Webb | Unsplash

Resistance bands - they may not look like much, but these stretchy little numbers pack a powerful punch! Not to be underestimated, resistance bands are a great, low-stress way to build strength training into your existing training. Not everyone has the time and means to spend hours a day in the gym, we get that, but band work is easy enough to be done anywhere!

So how do they work? Resistance band exercises isolate specific muscles and muscle groups in the exact way that many exercise machines do - they just use less equipment. Because band work is low-stress, high-resistance we often prescribe band exercises in our treatments and rehabs. But it’s like we always say, why wait until you’re injured to take care of your muscles, after all strong muscles are what allow you to run!

Here are two band exercises to get you started:

Side Steps - great for strengthening and stabilizing your hip abductors

  • Place the looped band around your ankles. Stand with your feet hip-width apart and your knees slightly bent, sit back like you are about to do a squat.
  • Keep your core tight, tight, tight.
  • Step one leg to the side, with control (slowly) step the other foot in the same direction, returning your feet to hip width apart
  • Complete 15-20 reps in each direction. 3-5 sets

Standing Hip Extensions - strengthens glutes, supports pelvis, hips and spine

  • Place the looped band around both legs (at the ankles) and place your weight on one leg. Really focusing on keeping your weight distributed between your big toe and your heel.
  • Keeping your Free leg straight, using control (slowly) extend it backwards as far as feels comfortable and return it back to the start.
  • If you feel a little wobbly, grab a chair or the wall for support.
  • Complete 8 -10 reps. 3-5 sets  

Strength training is an essential piece of the puzzle when it comes to injury treatment and prevention, it doesn't have to be complicated. Resistance band work keeps it simple but challenging enough for you to feel the burn. If you’d like to learn more about how you can incorporate resistance band work into your training, click here to book an appointment.

Run strong :)