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3 exercises with elastic bands for beginner runners

3 exercises with elastic bands for beginner runners
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There are many people who start to run and it is for this reason that we have decided to prepare a selection of some of the best exercises done with flexible bands, which will help with the achievement of each and every one of the objectives.

3 exercises with elastic bands for beginner runners

Flexible belts and beginner runners: a good combination

Resistance bands are a perfect accessory for runners. The variety of exercises you can do with the flexible bands is truly high, you will be able to train each and every one of the parts of your body.

When it comes to your legs, flexible bands allow you to work most of the muscles a runner uses to run. The elastic straps allow you to perform exercises that would be impossible with a weight and to work in ranges of movements similar to those performed by a runner.

In this way, the flexible straps let you strengthen your limbs in a way akin to when you run, which can significantly prosper your performance. They are ideal for working on strengthening your legs, hips and buttocks.

Undoubtedly, they can be a perfect complement to polish your running technique and are even ideal for progressing your balance, two essential aspects for a runner.

In addition, you can take them wherever you want, so you can use them in routines at home, gym or park. Any place is good for training with flexible bands.

3 Good exercises for beginner runners

Although these exercises are great for beginners, they can also be great for advanced runners (adding some extra repetitions or more resistance in the band).

Each of them targets different areas of your legs, but focuses on one of the most essential and forgotten parts: the hips.

3 exercises with elastic bands for beginner runners

Why are hips essential?

The hip muscles are responsible for letting us get the movement in the hip when running and in the muscles of this area, the buttocks are the largest. They have the basic function of holding the hip stable, aligned and ensure the four basic hip movements:



Abduction (distancing the leg from the body)

Adduction (bringing the leg closer to the body)

Therefore, the muscles of the hip joint are key muscles to allow movement in the hip when running and although many runners ignore it, there are at least 17 different muscles in this area.

Although everyone intervenes in the movement when we run, we can say that the primordial ones are:

3 exercises with elastic bands for beginner runners

The buttocks (greater, middle, and lesser)


Iliopsoas (set of muscles including the major psoas and iliac).


To perform the first exercise, you will need two elastic straps that allow you to produce resistance in the movements. As you will be able to see in the video, the movement is very simple (which doesn’t mean it’s simple), as it will push your hips to the limit and you will quickly feel how your buttocks “explode”.

This consists of four side steps on one side and another four side steps on the other side, making a total of eight steps. We invite you to rest for 1 minute and then repeat a couple of times more.

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