Pre-Run Mini Band Activation Routine with Videos
Mini band exercises should be a staple for every runner. I have patients and athletes use it for muscle activation exercises as well as strength. Muscle activation is often referred to as neuromuscular re-education and means we are building that connection between the brain and specific muscle groups, hence, they are engaged when they need to during activity. Strength refers to improving efficiency in the recruitment of fast-twitch muscle fibers, which helps any distance runner in building a robust foundation.
Frequency: 30-second hold, followed by 2 x 15 reps/side
How to: Place the band around the knees. Sit butt back, slightly lean forward. Lift right leg up, with the knee bent. Then bring the right leg out to the side and behind you (band should move at a diagonal). You should feel your glute muscles activating on both sides (the standing leg gets worked more).
Skaters:
Frequency: 30-second hold, followed by 2 x 15 reps/side
How to: Place the band above ankles. The trunk should be nice and tall, slightly tuck the tailbone so that pelvis is neutral. Bring one leg out the side and slightly behind you at a 30-degree angle. Both legs should stay relatively straight with a slight soft bend in the knee.
Frequency: 2 x 15 steps/side
How to: Place the band around the ball of feet, with feet spaced apart. Sit your hips back, leaning trunk slightly forward. Step sideways while maintaining tension on the band. The trunk should not lean side to side. If you can’t keep your trunk still, use a band with less resistance.