Why and how to use elastic bands in strength/warm-up exercises for runners? The elastic band is, without a doubt, one of the most demanded materials for those who have set up a gym at home or have practiced libre sports on their own. However, little is said about the benefits it brings to our body. Used on several occasions for rehabilitation exercises, injury prevention, toning or strengthening of specific areas, this time we tell you everything you need to know about elastic bands.
They can be used as a resistance element, just like weights. However, with bands, the resistance generated by the bands as they move forward will always increase.
In previous articles we expressed the importance of working on strength to reduce stress and joint impact, as well as to improve endurance and prevent injuries. The introduction of elastic bands in our training sessions can help us to obtain greater resistance and avoid possible unforeseen events in the race.
Today we tell you what are the benefits of using elastic bands, how to do it properly and what are the areas of the body that we work with them. We answer some of the most frequently asked questions about this sports equipment, with which you can complement your workouts and that can be very relevant when it comes to achieving greater performance in the race.
What are the benefits of training with elastic bands for the popular runner?
The elastic band is a good ally to work with external resistance. Sometimes we do not have the possibility of going to a gym to look for an overload, and the use of this type of material is very interesting to be able to perform more specific movements with resistance.
In addition, it will make it possible to work in any position and with one or no attachment point. However, it is necessary to be aware of the special characteristics of these materials and that sometimes their resistance profile is not in accordance with the contractile capacity of the muscle/muscles involved.
How to use elastic bands in strength/warm-up exercises for runners?
They can be used as a resistance element, just like weights. However, in the bands, the resistance generated by the bands will always increase. The more we rubber band, the more resistance they will generate and in turn, the more energy will be returned and we will have to absorb it in the form of deceleration.
We can introduce these bands in our warm-ups with the aim of increasing the temperature in a specific muscle group and improving its contractile capacity, or work a muscle group without an external load. Sometimes a warm-up based on continuous running and progressions will not be enough. Elastic bands can help us to improve this fundamental aspect prior to a competition.
What do we work on when using elastic bands in strength/warm-up exercises for runners?
The objective may vary depending on the speed of movement, stiffness of the band, starting position of the joint (more or less favorable) and a long etcetera.
Therefore, simplifying the target to strength or strengthening work may be a mistake or at least somewhat inaccurate. Depending on the variables mentioned above, we can achieve an infinite number of objectives if we use this tool correctly.
By using these bands we can increase the difficulty or facilitate the execution of the exercises.
The elastic bands will help us to strengthen the muscles and prevent the risk of injury, how often should we perform the exercises?
We can introduce this tool into our strength training sessions, normally two sessions per week. The use of these can be focused on working muscles that are difficult to work with weights, or integrating some resistance with functional exercises.
Should we focus only on working the lower body?
No way, it is necessary to work the body as a whole. Therefore, exercising both the core and the upper body will ensure balance. It is necessary to emphasize that popular runners, in addition to competing, seek to maintain or improve their health and this will only come from the hand of a balance.
It is very important this point, the upper body must be worked to maintain the general strength indexes .
Should we execute these types of exercises before or after going for a run?
It will depend on the objective. Before can be a good warm-up, especially if the session is of intensity. Afterwards, as a strength workout, it can be a good complement.
Use the elastic bands alone or alternate with other complementary equipment?
If possible, it would be interesting to alternate with other material: weights, your own weight, plyometrics, etc. Of course, as long as it vaya focused on the same objective or as a complement to a main workout.
Moreover, we can use bands and weights in the same exercise, giving it a greater complexity, without the need to increase the kilograms that we move. Sometimes, it can be more interesting and stimulating toperform complex exercises that try to integrate different movements or muscle groups in the same movement. This will be a challenge for our body, and we will avoid mobilizing large loads.
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