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resistance band exercises for runners
Ideal for warming up, working out or a post-run cool down, every runner should have a set of resistance bands
Whether it's for prehab, rehab or simply warming up warm-up and cool down Not sure where to start? Try these.
Resistance bands are a low impact way to add a strength-building element to your routine, so if you’re struggling with an injury or don’t want to put too much pressure on your joints, they can be a really useful tool.
The best resistance bands for runners 2023
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Core Zone Core Zone Resistance Loop Bands (6 Pack)
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Myprotein Myprotein Multi Use 11 Piece Resistance Band Set
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Types of resistance bands
There are a few different types of resistance bands available depending on the type of workout you're after (upper body, lower body, pull-ups or rehabilitation) and the level of difficulty you want (light to heavy resistance).
Loop bands: Possibly the most popular type of resistance band, this is a flat band in a continuous loop. It’s usually used to train the lower body, such as the glutes, hips or inner thigh.
Tube bands: A long tube (around four foot in length) with handles on each end, these can be used to train the upper or lower body.
Therapy bands: Flat like a loop band, but a similar length to a tube band and without the continuous loop. They usually have less resistance, and are used for deeper stretches and mobility.
Pull-up bands: A continuous loop, but longer and thinner than a loop band. They're generally used for assisted pull or chin ups, but they can also be used in a similar way to a tube band for squats.
How to use resistance bands
You can use resistance bands for a full body strength training workout or for mobility exercises and stretching. They usually come in a variety of different tensions – from light bands that provide just a tiny bit of resistance, to extra heavy bands that can be used to train larger muscles. You can buy individual resistance bands or entire packs which come with a few different resistances; these make it easy to progress the exercise as you get stronger.
You can loop resistance bands through your arms or legs to perform exercises like squats and bicep curls. Longer bands and tube bands can also be tied to an anchor point like a tree to perform movements like tricep push downs or chest press.
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Best resistance bands 2023
A set of five bands for under £10 is a great price, and these from Gritin have proved to be pretty reliable from a quality point of view. They're made from latex and are reasonably comfortable against hair, are grippy, didn't tend to bunch too much and have been used for many a Advertisement - Continue Reading Below without issue.
Key specs
| Type | Loop bands |
|---|---|
| Weight variation | 5-40lbs |
| Material | 100% natural latex |
You’ll really feel the booty burn with this heavy glute band from Gymshark. Fabric material gives it a premium feel, with no risk of it snapping, and inside there’s silicone taping which keeps it in place when you’re squatting or lunging.
Key specs
| Type | Loop band |
|---|---|
| Weight variation | 40-50lbs |
| Material | 54% Elastodiene, 46% Polyester |
This pack of six loop bands from Core Zone offers plenty of room for progression, with an extra light band (10-15lbs) right up to an xx-heavy band (35-50lbs). Made from 100% natural latex, they provide comfort when you train, as well as being non-slip.
Key specs
| Type | Loop bands |
|---|---|
| Weight variation | 10-50lbs |
| Material | Natural latex |
This is the ultimate starter kit for home workouts. A set includes two leg straps, two foam handles, one door anchor, five resistance tubes and a carry bag. For runners, the resistance tubes are going to be best for core strength exercises, as well as squats, hip adduction and abduction, and heel raises.
Key specs
| Type | Tube bands |
|---|---|
| Weight variation | 10-50lbs |
These full length bands are perfect for adding some resistance to bodyweight squats or shoulder presses. They range from light resistance (5-15lbs) to heavy resistance (60-150lbs) and can be purchased individually or as a set of six. They’re hardy and quality enough that you can tie them to posts or trees too for park-based workouts too.
Keys specs
| Type | Loop bands (long) |
|---|---|
| Weight variation | 5-150lbs |
A therapy band designed for mobility and rehabilitation, use this for strengthening the muscles in your arms, glutes, shoulders, abs, back and chest. It’s got a slightly plastic smell, but it’s non-sticky and a good price.
Key specs
| Type | Therapy band |
|---|---|
| Weight variation | 4.4lbs (2kg) |
| Material | 100% synthetic rubber |
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