The "Must-Try" 5 Minute Runner's Lower Body Strength Routine
Posted on March 14 2018
Strong legs, and a strong posterior chain are essential in not only improving running performance (including those almighty hills) but also when it comes to injury prevention.
Step forward the humble loop band. These are a light, portable, travel-friendly tool that will transform and reshape your quads, glutes, and hamstrings, and if you've never tried a banded exercise as part of your running routine, now's the time!
You'll feel the difference adding a band can make with traditional lower-body exercises like squats, lunges, clamshells and glute bridges. Try these 5 "must try's", and reap the rewards!
Try two sets of this challenging 5-minute routine!
1. The Side Pull
Simply stand with the the band around your ankles. Lift one foot off the the floor. Extend your foot laterally, before returning to the starting position slowly. Perform 8 reps on each side.
2. The Side Walk
Standing with your feet wide apart and the band around your ankles, bend your knees and walk to the side slowly, taking care to keep tension on the band for the duration of the set. Perform 8 sets per side.
3. The Clam
Lie on your side with bents legs and the band around your knees. Slowly lift your top knee away from your bottom knee, before lowering back down, keeping constant tension on the band. Perform 12 reps per side.
4. The Glute Bridge
Lie down on your back with your knees bent and the band around your knees. Slowly start to lift your hips until your hips and thighs are in line, before returning to the starting position (hovering just over the top of the floor), keeping constant tension on the band. Perform 12 reps.
5. The Squat
Standing with your feet shoulder-width apart, pop your band around your thighs. Squatting down until your thighs are parallel to the floor, whilst pushing your thighs out to prevent your knees tracking inwards. Come back up to the starting position... slowly. Perform 12 reps.
Make a stand, grab a band!
Bands are an incredibly diverse training tool, and be used to strengthen and tone your whole body. Our personal fave is the BLACKROLL LOOPBAND from our sister brand, BLACKROLL NEW ZEALAND.
This is a patented non-latex German-made band that won't snap, pinch or break like latex will, and when you're done, you can even pop it in the washing machine! Plus you'll have an arsenal of information right in the palm of your hand with the free BLACKROLL APP. Plus as a special offer grab yours from BLACKROLL NEW ZEALAND and use code 'BAND-IT' at checkout before March 29th for some extra love at checkout!