Runners should be performing strength training and adding in resistance band movements into their routine, and here’s why:
Resistance bands come in many forms. For runners, you can purchase the Pull-Up bands from Fitccessory, which come in a range of strengths so you have your choice of resistance for several movements. You can also perform upper body and core movements with longer bands. Certain movements that runners can do with these bands are things like:
- Banded Hip Thrusts
- Band Sumo Deadlifts
- Band Bent Over Rows
- Band Lat Pull Downs
- Banded Pushups
- Kneeling “ROPE” Crunches
- Ankle Plantar Flexion (strengthens the ankles and calves)
It would also be helpful to get Glute Bands to perform exercises like this:
The third and final resistance band useful for runners would be Mini Loop Bands , and the reason being that they are stretchier, can be used for many quick movements, as well as core, glute and several hip flexor exercises. A few movements that can be performed for runners are things like:
These are a few movements that runners can perform to get stronger, faster, and be a better athlete overall.
Resistance bands are also great to bring while traveling, as they are compact and lightweight. They are also inexpensive, so they are affordable for anyone working on their strength and fitness level. You do not need a gym, just a set of bands and your bodyweight. Bands can also be used, however, in conjunction with weights.
“Strength training is crucial to improving form, efficiency and pace, and adding resistance bands to your workout is an easy, low-stress way to build strength in the muscles runners use most.” Says Erica Schuckies in a recent article.Overall, resistance bands will help runners improve in the long run as well as involving heavier strength training movements on some days once you feel like you are at that level.
Hope this article helped!
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Exercise Tips
Knees slightly bent
Back straight
Chest up
Engage core
Row to ribs
Squeeze shoulder blades together
Muscles Targeted
Upper back muscles (mid traps, rhomboids, and lats)
Exercise Benefits
Safer for people with low back pain
Low impact
Increases back strength
Exercise Tips
Back straight
Pull to forehead
Engage core for stability and balance
Squeeze shoulder blades together
Muscles Targeted
Rear deltoids
Rhomboids
Middle trapezius (upper back)
Exercise Benefits
Helps to reduce shoulder injuries
Maintain good posture
Prevent muscle imbalances
Help with activities of daily living (ADLs)
Exercise Tips
Feet flat on floor
Keep knees out
Engage core
Engage glutes
Control movement
Muscles Targeted
Gluteus maximus
Gluteus minimus
Hip abductors
Hamstrings
Lower back muscles
Abdominal muscles
Exercise Benefits
Good exercise for individuals who have back, hip, or knee pain
Strengthens the core
Alleviate knee and lower back pain
If you are unaware of what the abductors are, they are the muscles that run along side your body and include the gluteus medius muscle and the gluteus minimus. The abductors move the legs away from the midline of the body when they contract. They also help stabilize the hip joint. The abductors attach from the pelvis to the femur (or thigh bone).
The abductors are one of the primary areas that our glute bands will help to target. Many people will place the band above the knees or around the ankles or calves. Keeping the band tight will automatically create tension around the abductor area. Now, you can pair this tension to an exercise like a hip thrust or squat and we have a real challenging exercise on our hands! Then, you can choose to add weight to this like holding a barbell, dumbbell, or kettlebell to make the movement more advanced.
Make sure you are pushing your knees out to keep the focus on the abductors and don't forget to squeeze your butt at the top with each of these moves!
The image below shows several ways to target the legs and glutes, but there are hundreds of exercises that can be performed using the bands.
Check out the Fitness & Exercises tab to view several workouts being performed using our bands!
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You may clean your marble yoga mat the same way, then wipe down with water and a sponge and let air dry. The material is different than the hemp mat, so you should not worry too much about this one. It will be easier to clean.
Cleaning your latex free bands is easy! We recommend soaking them in a bowl or bucket filled with warm water and laundry detergent. Let them soak for 2 or so hours. Then, use a soft brush to get any stains or remaining dirt off. Let air dry. Do not use bleach.
Some have had an easy time throwing them in the washing machine with towels and sheets. Do not place in dryer. Let air dry. The only issue is the logo. It can become lose as this is a rubber stitched logo patch. However, if you wrap the bands in a towel or sheet, you may be ok!
Happy cleaning ! :)
]]>Bands are gaining a ton of popularity due to how versatile they are!
The pineapple print and honey color bands were designed purely for a summertime feel, especially for those who will be working out on vacation with the band!
Our pizza pattern band are for cheat meal lovers, and those who like to "live a little" and have some balance in their healthy lifestyle!
Our colorful 'good vibes' band is for those who need some extra positivity and color in their life! This band gives off more of a boho look and is perfect to match any clothing style!
All of our bands have a motivational saying on the inside to push you through the toughest of workouts.
So, which one are you? Fruity, foodie, summertime, or boho?
]]>The hip flexors are composed of five different muscle groups that connect the femur to the pelvis. This plays a huge role in the way that we run, squat, lunge, walk, and do other various physical movements. Too much sitting and not enough physical activity will cause the hip flexors to be in a constant flexed position. So, over time the hip flexors will begin to shorten. The lower spine is affected significantly by the hip flexors and hamstrings. If your hamstrings are too tight the pelvis will not be able to tilt forward as it should due to lack of flexibility. Poor posture can be a result of this as well as back pain. When the pelvis is pulled out of alignment the lower back will begin to feel added pressure, known as the anterior pelvic tilt. When these muscles do not function well, they become weaker and tighter because we are not using them.
Even in a standing position, not much effort and movement is used. So, we often neglect this area. This is why you will dig into your back with your thumb to massage it and get some relief, or you will twist your back and stretch to help ease the tension.
The best way to get rid of tightness is by stretching and foam rolling. This will help to lengthen the muscles and help with flexibility. However, sometimes stretching is not enough. This is where foam rollers come into play, or a self-massage as we like to call it! The larger foam rollers are great for leg, back, and glute tightness. However, this foam roller cannot get to every area that we need specifically our hips, shoulders, traps, or rhomboid regions.
Our massage ball is like a mini foam roller that digs into those hard to reach places. This ball is softball size and is covered in EVA padding so it is not too rough on the body. By placing the ball on a wall, it is much easier to dig into hard to reach areas, and you are also able to adjust the pressure yourself by putting more weight against the ball.
Foam rolling before a workout will help with range of motion and circulation. Foam rolling can also help you recover better and protect you from future injury. Recovery is equally as important as the workout itself. Remember that we are not building muscle inside of the gym, we build it with proper recovery outside. If we have knots and constant stress outside of the gym, using the foam roller will help alleviate this tension and allow you to focus on the muscles that you are actually working, instead of compensating because of a problem area which can lead to even more issues!
Relax, recover, and aim to roll anywhere from 5-20 minutes per day!
]]>Getting Started
The first thing to do is to establish a starting point. If you are not used to any cardio, then simply start with brisk walking. When you feel comfortable work yourself up to a short and slow jog. I recommend getting a running watch that will track your distance, and speed at least. Start with 5 minutes, the next week work your way up to 8 minutes, then 12 minutes and so on. Increase slowly so that there is no injury or shin splints, which is common for new runners.
Incorporate cross training such as swimming, elliptical, biking, etc. to increase stamina and endurance without the wear and tear of running to begin with. As you increase your running time, you may decrease your cross training time.
Register for a 5k
Next, register for a 5k. This may seem like a no brainer, but some people will wait until the last minute to register and then back out because they do not feel ready. Chances are, you will never feel fully prepared and ready to race. If you register in advance, this will serve as motivation to train harder so that you are able to hit that deadline and meet your goal.
Back to Running
Once you have the jogging down, go for distance. If needed, start with a walk/jog. But, try to make the majority of the time spent jogging. Eventually, you should be able to work your way up to 30 minutes of solid running. Over time, you will be able to run faster miles, and more distance. If you can run a comfortable 5 miles, then I would say you have a pretty good chance of crushing it in your 5k!
Strengthening
Performing a couple days of strength training and resistance training is proven to increase speed and endurance, which will help you to run a faster 5k. Incorporating plyometrics such as jumping lunges or jumping squats in between sets will increase your heartrate so that you are not resting. And, an increased heartrate for an extended period of time is what we need in order to have better endurance. Using resistance bands such as the Fitccessory bands will take pressure off your joints, and will work muscles such as the hip flexors and glutes, which are used to propel you forward. Bands are also a great tool to warm up muscles before training.
Rest days
It is crucial that you are incorporating rest days into your routine. Especially when starting out, do not run more than 2-3x in the week, depending on fitness level. Then you may choose to increase once you are more practiced. On those rest days, make it a habit to stretch, foam roll, drink plenty of water, and possibly take an ice bath or Epsom salt bath to recover and reduce soreness. When you are including interval training into your routine, recovery days may be greater.
Before a race
The week before a race, you want to taper down on intensity and make sure you are staying hydrated, loosened up, and ready to go! Typically, the night before a race some runners will choose to carb-load, however that is not as necessary especially if it is a shorter race like a 5k. I suggest to eat the foods that you usually would so that you do not have an upset stomach or feel heavy the next day.
Day of the Race
On the day of the race, make sure you give yourself plenty of time to get some food in your system, hydrate, and warm up before the race begins. I suggest having a light breakfast with carbs and protein as they are faster digesting than fats would be. Any type of fruit, oatmeal, eggs, rice cakes, or granola bars would suffice. The reason to eat a little something is so that you have fuel for the race. You also want to make sure you have plenty of water before. However, do not have too much close to the race so that you do not cramp up. Make sure you get in a light jog beforehand (about 10 minutes or so), and perform a couple of drills such as high knees, butt kicks, or leg swings to get those muscles fired up!
RACE TIME!
When you begin, make sure you do not start out too fast. It is common to want to be at the front of the pack, but stay at a comfortable pace for the first mile. You can always speed up. If you can, try to find someone who is running close to your speed, but who is a little bit ahead of you and stick with them for the second mile and a half. When you have about half a mile remaining, pick up the pace. Really dig deep and push yourself. This is your chance to push it and pass people. The moment you can see the finish line, if it is 100-200m away, push it into full gear and sprint. Use any last bit of energy that you have for this last moment!
I hope this helps anyone who wants to become a better runner and anyone who is getting ready for their first 5k! Kill it!
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Cotton will keep individuals from having allergic reactions to harsh products, and will not irritate the skin. It is an organic and natural resource making this a healthy choice.
Our bands not only target legs and glutes, but also target upper body and abs. For example, wrapping bands around the wrists and pulling apart outwards, and towards you, will target shoulders and rear delts. In addition, wrapping the bands around your thigh can allow you to easily perform a single bicep curl. Wrap bands around the tops of your feet to perform ab exercises such as flutter kicks and v-ups.
Resistance bands can be used in the gym in conjunction with other machines such as the hack squat and leg press. Wrap bands around ankles or above the knee to keep constant tension in the glutes, to give it a nice round shape.
If you are a runner, our bands will help strengthen and loosen hip flexors and strengthen glutes to help propel you forward in order to run faster and further. Our bands can also be used to warm up before exercising or sports. If IT band issues arise, our bands will help alleviate those issues by strengthening areas around the problem to help take pressure off of the attachment areas where pain may arise.
The band sets come with three different levels to tailor to your fitness needs.
]]>Along with health comes having knowledge on toxic causes to your body and mind. Chemicals, for example, used in various cleaning supplies, yoga mats, vitamins, foods, and more are prime examples to how you are ingesting toxic chemicals possibly without being aware of this even happening. It is important to surround yourself with clean and eco-friendly material in order to have lasting health to enjoy life at it's fullest!
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