That means exercising or training in a way that's not a typical part of your routine. Biking, swimming, weight training, yoga, and aerobic dancing are all popular cross-training exercises for runners. Lately, resistance band training has become all the rage among runners and other athletes — and for good reason.
What Is Resistance Band Training?
As the name suggests, resistance band training is the use of an elastic band to force muscles to contract. Over time, this helps you build muscle strength. They're used in physical therapy as well as in athletic training and exercise. At first glance, resistance bands seem simple, but there are several different kinds, as well as colors that represent how much resistance each band provides.
How Can It Benefit My Running?
Strength training is an important part of cross-training for running, and more and more runners are finding that resistance band training is their choice for building muscle strength. That's because the benefits are numerous.
- Targets muscle groups: Resistance bands allow you to work very specific muscle groups at a time, including those important for running, like the core, glutes, and legs. They also help you enhance your connective tissues and tendons.
- Reduces injury: Because resistance bands target specific muscle groups, they can help reduce injury when you run. Specifically, they can strengthen the smaller, often ignored muscles around your knees, hips, ankles, and feet.
- Enhances rehabilitation from injury: If you do have a running injury, resistance bands can help you rehabilitate. Your muscles typically recover faster when you use the bands, and they allow you to continue exercising even when you can't run.
- Reduces age-related decline: Muscle mass declines as you age, even in avid runners. Resistance bands can help you maintain your muscles as much as possible, and it's easier on your joints than traditional weight lifting.
- Improves performance: Last but not least, resistance band training can improve your run. When you run without cross-training, you may strengthen some muscles, but others become imbalanced. The bands help your body grow stronger, which can lead to more flexibility and control over your movements. The more efficiently you're able to move, the better you'll run.
What Are Some Other Benefits of Resistance Band Training?
You don't have to be a runner to enjoy the benefits of resistance band training. Anyone can reap the rewards of increasing their muscle strength. But that's not all this type of training can do for you. Runners and non-runners alike may find that resistance bands help with:
1. Weight loss through building muscle that will increase your metabolism
2. Arthritis management by gaining better control over your muscles
3. Increased bone density, which means you're less likely to break a bone or become injured if you fall
4. Improved mood through endorphins released during the exercises
How Do I Get Started With Resistance Band Training?
If you're a runner who is ready to start with resistance band training, the first thing you should do, as with any type of exercise, is check with your doctor. Next, start small. There are many types of bands, but runners can benefit most from loop bands as they're ideal for the lower body. Ultimately, you'll want to use the bands two to three times a week.
You'll notice the bands come in different colors. Each color represents a level of resistance, and different brands may have different color codes. For this reason, you'll probably want to experiment with the bands until you find one that allows you to do 12 to 15 reps of an exercise without compromising your form. Once you're comfortable with that band, you can increase your resistance level by moving up to the next band.
What Are Some Basic Resistance Band Exercises That Will Help With Running?
There are dozens of exercises you can do with resistance bands to help improve your running performance. Again, it's always best to start with the basics and work your way up to more intricate workouts. Begin with some of these most common exercises:
1. Side steps: Wrap a band around your ankles, and stand with your legs shoulder length apart, knees bent slightly. Take steps to the right and left without letting your feet come in contact with each other. Move the band above your knees for less resistance.
2. Leg extensions: Lay down on your back with your legs up in the air at a 90-degree angle. Wrap the band around the middle of your feet, and extend one leg down to the floor as far as you can. Repeat on the alternate leg.
3. Squat pulses: Place a band around your thighs, just above the knee, and drop into a squat position. Rise up slightly, without standing up straight, and fall back into the squat. Do this several times fast, as though you are pulsing up and down.