TRANSFORM Your Running For UNDER £5! | Resistance Band Moves For Runners
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- čas přidán 24. 07. 2024
- 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
pubmed.ncbi.nlm.nih.gov/30615...
Lewis et al 2018
Music licensed by Artlist:
Be Alright Instrumental Version - Lux Inspira
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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. - Sport
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!
Does it have to be before or can it be after my run? Can we also do these more than twice a week, like everytime we go for a run?
@@krystlepederson6669 Yes you can do it as many times as you like. They just say that as a minimum for people that dont use it much . I personally use it every session ;)
Can you put a link too were you got the bands,Plzzzzzz!!!
Hi Staci! No need to do all the exercises. Experiment and find the ones that provide you with the
best effect. (Manni)
The bands we used were from Meglio 😊
"There are plenty of runners out there, myself included, who tend to skip the strength workout or only remember to do it sporadically."
Everyone: Nods in agreement.
I can run 14 miles and be alright, but ask me about strength training and I can never seem to fit in 😬😬
Haha yep we are all guilty of doing it 😂
This was helpful! We definitely need more Manni!
Glad you enjoyed it Aditya! What other videos would you like to see from Manni?
@@runningchannel personally I'd be keen to see something for getting back to running after IT band damage 😁 My partner has been off running for 10 months now, physio seems to work but not a quick recovery!
Manni Q and A
How about pre-short run stretches? Feel I should be doing more. Something doable in 5mins on the pavement?
@@runningchannel exercises to keep your feet strong and healthy would be super helpful!
I would loooove to see Manni more and get more of his experiences. I have resistance bands but they just collect dust because I never took the time to figure them out hahaha now, because of Manni, he's making me clean them off and start using them hahaha
Thank you for watching! 😊
Great to see you guys upgrading the channel with a physio! Definitely ups the content quality! Also, he should join the 4 of you for the rest of the challenges. Even though he can’t win, it would be cool to see another person participate!
Thank you! What challenge would you like to see us do with Manni?
ANNA I appreciate all you do for us runners I LOVE THE RUNNING CHANNEL
Thank you!!
I do most of these exercises several times a week and some as warm ups before I go out for my run. I cannot speak more highly of their value. I didn't know how weak I was until a few weeks after I started these exercises. I've become a far stronger and better runner as a result. I had to add one more exercise to work on strengthening my peroneal muscles because the terrain I run in is very undulating which puts heavy stresses and loads on my feet trying to deal with this very lumpy and bumpy terrain.
Thanks for sharing Darius! Useful to know 😊 Happy running!
I haven’t even finished watching yet but this is such a helpful video! Thanks so much! This is an amazing video! ❤️❤️
Thank you for watching! Glad it is useful 😊
Oh this was excellent!!! Will save and refer to it often. Thanks so much!!
Enjoyed watching and learned a lot. Thank you for sharing.
Loving the recruitment of Manni, as someone just starting out in running and quite happy as a solo runner its great to get an understanding of the broader ideas for a training plan.
Great! Thanks for watching 😊
This video came exactly when I needed it, thank you :)
Amazing, thanks for watching! 😊
This was really helpful. I use bands on occasion, but didnt really know that there were so many uses for them. Thanks so much. Love the information.
Thanks for this Insightful video Manni! Will definitely be rewatching this video and trying these workouts.
Thanks for watching Sophie 😊
Great video, once again!
Thanks Manni; thanks Anna!
Should be doing them shortly.
Nice one! Thanks for watching 😊
Really useful stuff. Thanks guys.
Glad you enjoyed it!
Great video - exactly what I need. Thank you
Thanks Jenelle!
Very informative!!! Thank you both very much Manni and Anna! 😊👏
Thanks for watching Jan 😊
Good man, good info. Keep bringing Manni back!
Thanks Jennifer! What other videos would you like to see us do with Manni?
Thank you for the subtitles in English ! 😁 I just discovered your CZcams Channel, it's great ! I learn English by the same time 👌
Amazing! You're very welcome 😊
Awesome, was just looking at getting some resistance bands and this is super helpful!
Nice one! Thanks for watching 😊
Great video, need to get me some of those bands.
thanks Manni! Definitely going to try these, specially as I have a dodgy left knee!
Thanks for watching!
I just bought some resistance bands a couple days ago. This is a timely video for me!
Nice stuff! I’ve only been doing the first exercise from this list..will include the others in my next strength session and will share this with my buddies!
Amazing, do let us know how it goes!
Really useful and informative. Thank you Manni.
Glad it was helpful!
As a recent convert to running and after watching many videos I subscribed to your channel. I love the relaxed approach and honesty. Great presenters and a real sense of love for running. Well done.
Thank you Gary! Great to hear such lovely feedback 😊
Definitely going to incorporate these into my routine! Thank you!
Thanks for watching Julia 😊
Great job guys! Let me just say to all my friends here that going to a Physio Therapist is one of the best decisions I have ever made in my training. I had a serious case of runner's knee and using these banded exercises religiously knocked it out and I've had no issues since. I am currently going to my PT twice a week to come back from my sesamoid bone fracture/tendon injury and I'm doing better than I though I would and coming back to running slowly. Please incorporate these techniques into your routine to help y'all avoid injuries.
What a cool and awesome video, the Running Channel, love it
Thanks Andy!
That video was great. Very informative with techniques aplenty.
Glad it was helpful! Thanks for watching Dave 😊
This is great!! Thank you so much!
Thanks Kelly!
Thanks so much! Very detailed. 👍
Thanks for watching Karen!
Great tips. Very helpful. Thanks!
Glad it was helpful!
@@runningchannel :)
Great video Manni & Anna!
Got a question related to hip tendonitis, from running much more frequently now I suffer a lot from pain in the front left hip flexor (dominant leg). Would love Manni to show some content on how to reduce that pain possibly through massage balls on the fascia?
Cheers!
Thanks for the question. We can have a look at this in a future video! Keep your eyes peeled! (Manni)
Love the video guys ! Would love to have a band "follow along" workout routine too !
Thanks Pat!
Great video!!
Thanks!
great video 👍
Thanks for this! I'd not thought about these bands before, but now I think I'll invest in one or two.
Nice one Arron!
Yes more of this please :) Very Helpful Thanx
Thanks for watching Lee!
Always keep tension in the band, it gets you the best music! 🎶 More Manni please!!! This was awesome!
Haha thanks Robee! What other videos would you like to see with Manni?
@@runningchannel Physio exercises for IT band and achilles injuries would be super useful!
Than k you for the great video with the information nicely presented. I think I may go purchase some resistance bands and try these exercises. This may be a high repeat video for me.
Amazing, thanks for watching Tom!
Great video 👍🏻🏃♂️
Thanks Tommy!
Very nice Thanks!
Thanks for watching David!
Welcome aboard Manni! Very good video.
Thanks Adrian!
Thanks manni this video really helps I’m dealing with a IT band trouble and from what I’ve seen in most videos you have to work on the muscles connected to your IT band to help alleviate side knee pain and most of these exercises look like they do the trick
We hope they help, Jorge!
We love Manni! We want to see more of him!
Thank you!!
After a series of injuries a few years ago, I finally came to accept the importance of strength work to enhance my chances of still being able to run many years from now. Resistance bands are a lifesaver - especially now with many gyms closed and heavy weights inaccessible to us, I've been using resistance bands throughout the week from home and they're so useful for not only strengthening but also improving running form. Great tips guys!
Nice one! Thanks for watching 😊
More Manny please. Excellent advice
This is very timely as I have been working on my hip mobility and activation. I've dealt with calf issues and realized it has all been due to the glutes not firing properly. Two weeks ago I couldn't even extend my left leg past my right foot without leaning forward. I've been incorporating the monster walks, lateral leg raises, single/double leg bridges, and air squats several times a week and have seen a lot of improvement. I still have a lot more work to do, but can extend the leg back a couple feet before needing to bend forward. I liked seeing recommendations for the placement of the bands and more exercises to incorporate into my routine. Great video.
Thanks so much for watching Eric, glad you enjoyed the video 😊
Brilliant Manni👍🏻
Thanks Michael 😊
Hello Manni! Great to see you join the team! I‘ve been struggling with shin splints for a while now and just can’t seem to get rid of them.. any tips? It’s really taking the joy out of running for me atm
Rest is key, the shins require a substantial amount of time to return back to normal. I
would suggest also seeking some specific advice, again more than happy to help. My email address is manniathletephysio@gmail.com if you'd like to get in touch directly. (Manni)
This looks great and I just got a set of resistance bands for half price on Amazon because it's prime day, great timing or what!
Awesome, welcome Manni!
Thanks!!
Great video as ever and brilliant information especially from Manni (hope that's spelt correct)👌👏👏
Yep that's spelt correct! Thanks for watching Simon 😁
Please make Manni a regular on the Channel 🙏🏽🙏🏽🙏🏽
Oh, he’s stuck with us now! Part of the team 🙌
Oh gosh!!! After my 160.1 miles for August I really needed this and I have bands just sitting here!!!
Is this a follow along? I'm soooo excited! Let me go watch now 😘😘😘😘
Haha perfect timing! It isn't a follow along but includes simple exercises which you can learn and build into you training routine 😊
@@runningchannel I was so excited I commented before watching lol. I'm 3 minutes in 😂😂😂😘😘❤
@@MsTrinichic Haha love it!
Thank you so much Manni, it's been so lovely to see you on the running channel (I hope there's some more video coming up!) That was so helpful and what a coincidence! I used DIY resistance bands of tights. Will actually buy them soon. But can I ask, how often we do this drill for an injured runner that isn't feeling pain at all unless 2 miles into a run?
Thanks Josie! We would suggest seeking medical advice on your injury to get to the bottom of it. As Manni said in the video you can do these exercises 2-3 times a week 😊
Very helpful video! Thanks! Manni has a very nice and clear way of describing the exercises. Never did a lot of extra training to compliment my running. But I recently picked up pilates. Astonishing what a difference this makes to my running form and sustainability! Resistance bands might be a good edition to the routine. Thank you guys for making these videos! Great content! (Maybe it is not my place to say, but Manni might be a good edition to the channel. If not, at least as a recurring guest.) Really appreciate all your videos!
Thanks for watching Mike! Manni is a new addition to the channel so expect lots more videos featuring Manni soon! 🥳
Thats great to hear! 👍🏻😁
Another great video guys! I bought them recently and I was wondering what were the best ways to use them. Now I know ;-) And yes, runners tend to be negligent when it comes to integrate running sessions with strengthening ones :-)
Great to hear, Francesco!
Manni is a brilliant addition to the team, well done all
Thanks Sean 😊
Great video. Manni is a great addition to the team. Question is there a good way to test for muscle imbalances before an issue pops up?
Yes we can use a single leg press, this can identify strength differences one side
compared to the other. This is useful but we also know humans are highly imbalanced.
We would expect the strength difference to be within 20-30% difference one leg
compared to the other. (Manni)
I started doing most of these about a week ago when I read how good they are for runners and walkers. I’m excited to try the monster walk.... 🧟♀️
Amazing, let us know how the monster walk goes Corrie!
Great video! In the past 2 months I have been experiencing tight hamstrings on my right leg. I tried foam rolling, time off running and dynamic stretches. So far nothing has worked. Will using these bands help with the tightness?
Great stuff, can he do an in depth video on how to prevent/treat common injuries such as runners knee, shin splints etc. Awesome content!
Thanks for the suggestion - we'll pass it on to Manni
That was really helpful! Concise and well demonstrated :)
Something I would like to know, what are some exercises to strengthen the lower abdomen, specifically the "triangle" between Iliac crests and the Pubic crest for running. I started training for a marathon last September after a very (decades) long lay-off from running (I had been cycling for 2 years prior to gently improve my cardio-vascular fitness). After increasing my mileage to where I could run 13 miles and I was adding sharper speed work, I started getting small pulls in my lower abdomen (my small abdominal muscle pull of the week club). And was never quite able to get over having pulls and pains in the area through when I ran the marathon. After a week off to heal and then building back up to averaging 20-25 miles a week without speed work, I still feel weak in that area, especially as my running cadence and pace continues to improve. Thanks.
Thanks for watching Matthew! And great suggestion, thanks 😊
Welcome Manni!!!
Great vid, and I'll recruit this into my routine. Now, did you two go running in all that wind??!!
Thanks for watching Louis! haha it would be a speedy run if that was a good tail wind 😂
That was cute and helpful at the same time: percfect :) thank you.
Very informative, I saw this and remembered of my band that I haven't used. My question is can I reap the same exercises from a light therapy resistance band as the loop bands and how's the best way to go about it?
Loop bands are better than a light band, they provide better resistance. (Manni)
I've been doing banded side steps every night for over a year now and it has literally saved my knees. I'm pain and tendinitis ( X4 ) free now. Oh and squats of course but i shouldn't even mention it because it's the basics and i know that every single runner does squats everyday !
Thanks for sharing! 😁
Thanks that was important information. My question is, if these bands can also help against jumpers knee. Not that I am injured, but it is good to know in general.
Glad you enjoyed the video. These bands will not help jumper’s knee. (Manni)
Great content ! I do do my strength work but some of it was floor based, such as clam shells etc ( which I loathe) ..being able to do something similar standing up means I will not dread doing it now.
Thanks!!
Plzz put more videos on strength and endurance and how to breathe while running from mouth or both nose and mouth
Great suggestion thanks! We have a video on how to breathe here: czcams.com/video/Q-uTUBkMqvE/video.html
Manni my butt is going to hate you - thanks for the fabulous information to you both 🐶💕
Haha sorry! Thanks for watching 😊
Any recommendations on brand of bands or where to get them if not it’s fine
Manni, any exercises/tips for strengthening ankles? Enjoying trail running at the moment, but quite worried about rolling an ankle. Very curious about getting stronger to prevent this!
We can use unstable surfaces, hopping and standing on one leg with our eyes closed. (Manni)
I don't have resistance bands like these. they're bigger and meant for full body workouts. I bought them because they are useful to back problems and I remember them being useful for mobility work back when I did CrossFit. they can also be useful for some resistance training. I'm register for the Peach tree road race. Either way, good video. I'm liking this channel.
Really useful video, thanks guys. I like the look of the bands, can you share where they are from please? Cheers, Tom
Thanks for watching Tom! You can get good resistance bands from most sports shops and the ones used in the video are from meglio 😊
@@runningchannel cool, cheers!
Which band brand(s) do you recommend? I've always used Theraband but they tend to become brittle.
Hi Manni, and welcome to the channel.
Many years ago I got Plantar Fasciitis in my right foot and despite (half-hearted) attempts to cure it by wearing a special boot at night, the only thing that worked was giving up running for two years. Now my foot is back to normal, and I'm back running again, do you have any suggestions about how to avoid Plantar Fasciitis, and are there any treatments that work better than others if I get it again?
Thanks
This is definitely something we can look at covering in future videos. Manni's email address is manniathletephysio@gmail.com if you'd like to get in touch directly. Thanks!
Cool thanks! I had a day of cross training in my running plan and didn't really know what to do! I assume this is a good option? Or is cross training supposed to be cardio? 🤔
Hi Niamh! Cross training is usually another form of low impact cardio, such as swimming or cycling 😊
Could you put this in circuit form? Thanks
Can i do these exercises after run is this right
Well done all. A good topic to cover.
Manni, I pulled my groin years back playing football. It will tend to Rear it head from time to time. Last time was on a 20 mile run. Will the bands help strength or stretching it out or do you have different advice?
I would recommend we have a discussion about this specifically, more than happy to
talk to you via email. These band exercises will not improve the adductor injury. (Manni)
The Running Channel I thank you. I’ll email if my sports therapist is not back to work. For now I’ll look to fire up the Glutes with the bands 😬
Hi i am from india will this exercises helpd me to improve my 1600m timing
When we do a knee opening, is it a rotation of the hip or more just a leaning that is available already in leg? Hope that makes sense.
This is a knee opening movement is a leaning rather than a rotation of the femur. (Manni)
Started doing these after my gluteus medius injury. Wish I saw this video prior to the injury 😕
Wishing you a speedy recovery Chad!
Thaaaaaanx
Thanks for watching 😁
Finished the exercises my legs feel a bit better.
Quick question I've noticed during a couple of my last runs the pressure experienced on my right nearee my knee and calf it feels slightly 'weaker' giving the sensation of buckling knees.
The discomfort increases after the run to the point I develop a slight limp because of the pain.
I would work on your overall strength and really build your single leg strength, we will
be working on a video just for you. Keep your eyes peeled (Manni)
@@runningchannel thanks Manni I'll be locked on.
Hi there, Which resistance bands are used in this video ?? . Where can they be bought
You can buy resistance bands from most sports shops. The ones used in this video are from Meglio 🙂
Where did you get the bands from? Or where is good to get them?
You can buy resistance bands from most sports shops. The bands used in the video were from Meglio. Would you like a video on the best resistance bands?
Sorry, just always wanted to be first comment. Now off to watch the video.
Haha love it! Enjoy the video 😊
♥️♥️
We did these drills in Crossfit training yesterday, and what can I say, I think I now know this "warm sensation" aka a** on fire Manni is talking about xD
Nice! Will you be doing it again?
@@runningchannel I don't think I would be saying this of you had asked me during the session, but yes, absolutely xD
Which brands do you recommend?
There are lots of different brands of resistance band and you can pick up good ones from most sports shops. The ones used in this video were from Meglio.
@@runningchannel Thank you -- I've been holding off on sinking the rock on any for too long for fear of buying a cheap brand that might tear.
0:29 I thought Manni had had an accident until I saw the resistance band.
😂
At 3:30, Manni, what did you mean by, “not substituting?”
Strength and conditioning with heavy weights are still important along with using the bands. We should be doing both.
3:45
Great content but it feels "so close but yet so far" social distancing is important but ridiculous at the same time. I feel huge welcome hug was missing 😅
Thanks for watching, hopefully we will be back to normal filming conditions soon 😊