TRANSFORM Your Running For UNDER £5! | Resistance Band Moves For Runners
39.8 هزار بار بازدید -
4 سال پیش
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Despite the fact that strength
Despite the fact that strength training makes runners faster, more efficient and less prone to injury, many of us still skip it entirely or only remember to do it sporadically. Manni Ovola, a qualified physiotherapist and runner, is here to show us how, with the help of a resistance band, you can help strengthen the muscles you use when running with a relatively cheap option - and something that’s easy to keep at home, in a bag to take to a park!
↓↓ Got any questions for Manni about resistance bands, or questions about any other physio-related stuff about running for one of our next videos? Leave them in the comments below ↓↓
Further reading:
Hip-Muscle Activity in Men and Women During Resisted Side Stepping With Different Band Positions
https://pubmed.ncbi.nlm.nih.gov/30615...
Lewis et al 2018
Music licensed by Artlist:
Be Alright Instrumental Version - Lux Inspira
--------------------
VIDEO TRANSCRIPT
Hi, and welcome to The Running Channel. I'm Anna and today I'm joined by Manni, a runner and qualified physiotherapist, and he treats runners of all abilities. Manni's going to be showing us exactly what we should be doing with these resistance bands to strengthen our glutes.
So, first of all, we all know as runners, we can be guilty of not strengthening our glutes.
What we're going to go through today is a series of exercises to incorporate and help improve your running mechanics and potentially reduce your risk of injury.
Despite the fact that strengthening your muscles can help you become a faster runner, a more efficient runner and make you less prone to injury, there are plenty of runners out there, myself included who tend to skip the strength work or only remember to do it sporadically. However, this is why Manni is here today to show us how, with the help of a resistance band you can strengthen the muscles that you use while you run using a relatively cheap option and one that you can keep easily at home, you can do it in the garden, you can take it to the office or throw it in a bag and bring it to a park like this one!
That's right, Anna. Don't worry, I'm going to help you stick to your
strength program. So before we get started with the program, we need to think about the types of bands we might want to use.
So if you're a beginner, you might want to be thinking about the bands with more flexibility.
They will allow you to build and progress. You might want to use more repetitions.
If you're advanced, you want to be thinking about those bands, which are stiffer, okay,
Less flexibility and provide more resistance, and that will help you again, keep progressing.
The key thing to understand with bands is where we place the band can provide resistance feedback to bodyweight movements. We can also use larger bands. With those bands we can anchor the band to a specific area, and we can produce movements that are related to running, produce power and
develop our strength.
Bands are useful at increasing the contraction of our gluteal muscles. But guys, where do we put them? Previously we talked about the stiffness of the bands and flexibility.
If a band is stiff and not so flexible, we might want to have it higher up. If a band is loose and flexible, we'll have it lower down.
The reason why we do this is because if a band is lower down, increases the lever arm, and
that makes things harder. If the band is higher up, there's a shorter lever arm, and that makes it easier for our gluteal muscles to contract and work.
Before we get started with the actual exercises, there are a few details we need to think about.
If we place the bands at our knees or ankles, we may recruit a muscle on the front of our hip, especially if we've been suffering with runner's knee. The muscle is called the tensor fascia latae.
If you've had any of these symptoms and you may have a bit of stiffness at the front of your hip, we want to use the band at our feet. The long lever will make sure that we recruit our glute muscles. You can use these band exercises to supplement your running, but they shouldn't substitute heavy loaded exercises.
So Manni, can you talk us through some of the best moves for runners to do with resistance bands?
Of course I can. First of all, we're going to start with banded sidesteps.
There are a few variations and we'll go through them now.
First of all, let's wrap the band around our lower leg, just below our knees and above our ankles.
Once we have the band in that position, we're going to take a big step to the side, followed by a smaller step with the other foot. Always keep tension in the band. As you take those steps, you want to ensure that the band stays nice and stiff. Once you start to feel a warm sensation in your glutes, you'd have done enough. Make sure that sensation is equal on both sides. Take steps to one direction. And then to the other, keeping the steps equal in both directions.
This will be similar with most of the band exercises we go through.
↓↓ Got any questions for Manni about resistance bands, or questions about any other physio-related stuff about running for one of our next videos? Leave them in the comments below ↓↓
Further reading:
Hip-Muscle Activity in Men and Women During Resisted Side Stepping With Different Band Positions
https://pubmed.ncbi.nlm.nih.gov/30615...
Lewis et al 2018
Music licensed by Artlist:
Be Alright Instrumental Version - Lux Inspira
--------------------
VIDEO TRANSCRIPT
Hi, and welcome to The Running Channel. I'm Anna and today I'm joined by Manni, a runner and qualified physiotherapist, and he treats runners of all abilities. Manni's going to be showing us exactly what we should be doing with these resistance bands to strengthen our glutes.
So, first of all, we all know as runners, we can be guilty of not strengthening our glutes.
What we're going to go through today is a series of exercises to incorporate and help improve your running mechanics and potentially reduce your risk of injury.
Despite the fact that strengthening your muscles can help you become a faster runner, a more efficient runner and make you less prone to injury, there are plenty of runners out there, myself included who tend to skip the strength work or only remember to do it sporadically. However, this is why Manni is here today to show us how, with the help of a resistance band you can strengthen the muscles that you use while you run using a relatively cheap option and one that you can keep easily at home, you can do it in the garden, you can take it to the office or throw it in a bag and bring it to a park like this one!
That's right, Anna. Don't worry, I'm going to help you stick to your
strength program. So before we get started with the program, we need to think about the types of bands we might want to use.
So if you're a beginner, you might want to be thinking about the bands with more flexibility.
They will allow you to build and progress. You might want to use more repetitions.
If you're advanced, you want to be thinking about those bands, which are stiffer, okay,
Less flexibility and provide more resistance, and that will help you again, keep progressing.
The key thing to understand with bands is where we place the band can provide resistance feedback to bodyweight movements. We can also use larger bands. With those bands we can anchor the band to a specific area, and we can produce movements that are related to running, produce power and
develop our strength.
Bands are useful at increasing the contraction of our gluteal muscles. But guys, where do we put them? Previously we talked about the stiffness of the bands and flexibility.
If a band is stiff and not so flexible, we might want to have it higher up. If a band is loose and flexible, we'll have it lower down.
The reason why we do this is because if a band is lower down, increases the lever arm, and
that makes things harder. If the band is higher up, there's a shorter lever arm, and that makes it easier for our gluteal muscles to contract and work.
Before we get started with the actual exercises, there are a few details we need to think about.
If we place the bands at our knees or ankles, we may recruit a muscle on the front of our hip, especially if we've been suffering with runner's knee. The muscle is called the tensor fascia latae.
If you've had any of these symptoms and you may have a bit of stiffness at the front of your hip, we want to use the band at our feet. The long lever will make sure that we recruit our glute muscles. You can use these band exercises to supplement your running, but they shouldn't substitute heavy loaded exercises.
So Manni, can you talk us through some of the best moves for runners to do with resistance bands?
Of course I can. First of all, we're going to start with banded sidesteps.
There are a few variations and we'll go through them now.
First of all, let's wrap the band around our lower leg, just below our knees and above our ankles.
Once we have the band in that position, we're going to take a big step to the side, followed by a smaller step with the other foot. Always keep tension in the band. As you take those steps, you want to ensure that the band stays nice and stiff. Once you start to feel a warm sensation in your glutes, you'd have done enough. Make sure that sensation is equal on both sides. Take steps to one direction. And then to the other, keeping the steps equal in both directions.
This will be similar with most of the band exercises we go through.
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