Weights or bands, are strength exercises that directly influence a runner's performance. By working more on strength, improvements accelerate, training becomes easier, muscle recovery speeds up, injuries are largely prevented, and it is vital for the final kms of the half marathon. Weight or band exercises help strengthen the muscle groups being worked. This way, training loads are handled better and allow for faster and safer progress. The more you work on strength, power, aerobic endurance, core work, and stretching, the more you can train intensity with intervals, reps, pace changes, which means greater chances of spectacular progress and improving all personal records.

Exercises with Bands

Exercises with “Bands” are equivalent to weight exercises. It is the simplest, cheapest, and most practical alternative to weights if you don’t go to a gym. You can do them right after your run, never after doing intervals.

The “bands” are latex, cylindrical and hollow, with a diameter or thickness of 1.5 cm and are purchased in orthopedic or medical supply stores, or online. A minimum of three meters in length is needed and no more than five meters.

Once you have the bands, you should make a loop at each end, like a hangman’s rope, so it serves as a handle and to place your feet in.

You must apply enough resistance to strengthen the muscle. It should not be too much, preventing you from performing the exercise correctly or completing the total number of repetitions indicated.

Execution Position: Standing upright, keep your feet apart at a distance wider than shoulder-width. Keep your back straight, and your head and neck firm. When lying on your back, the lower back must always remain in contact with the ground and should not arch.

Do not make sudden movements or twist while lifting yourself. In the half squat exercise, it is extremely important to keep your back straight without leaning forward, otherwise it may be dangerous for your back. Be very careful.

BAND ROUTINE I

1. Half Squat. Step on the bands with your legs apart. Start from a crouched position. In this position place the band over your neck. Keep your back firm and straight. Rise slowly, once standing begin the exercise by bending your legs about 45º and rising quickly. Start with 10 repetitions. Each week increase by 2 reps, up to a maximum of 30 repetitions.
2. Quadriceps and biceps. Standing, back straight, hold the band with your hands, arms bent and close to your chest. Leave little band slack, less than one meter, bend one leg toward your chest and place the band under your foot. In this position, extend the leg strongly to the ground, touching it, and quickly bend the leg again. Start with 10 repetitions on each leg, increasing by 2 each week, up to a maximum of 30 repetitions.
3. Adductors (muscles that bring a limb closer) and abductors (that move it away). Standing, tie the band to one ankle and step on the band with the other foot. Do not leave more than 40 cm from the foot to the ankle. Hands on hips and open the leg as much as possible. Quickly return to the starting position. 10 repetitions on each leg, increasing by 2 each week, up to a maximum of 30 repetitions.
4. Running with maximum knee lift, with the bands tied to your elbows and to a column, tree, stall bars, or another fixed object. After placing the bands, walk a few meters until you cannot go farther, then in that spot run leaning your torso forward, lifting your knees as high as possible and without moving from the place. Two sets of 15 seconds each. Increase by two seconds each week, up to a maximum of 30 repetitions.
5. Arm and chest strengthening with specific exercises. Standing, back straight, hold the band with your hands, legs apart, feet shoulder-width. Bend and extend your arms toward your chest in one exercise, and in another move your straight arms away from your body, opening laterally. Start with 10 repetitions, increasing by 2 each week, up to a maximum of 20 repetitions.

As an option, you can add two more exercises:

6. Lying on your back. Tie the band to both ankles and secure it to a column or another fixed object, at about 25 cm from the ground. The band must be very tight. Bring both ankles together toward your chest and return quickly. Two sets of 10 repetitions, increasing 2 reps each week.
7. Hamstring. Lying face down. Tie the band to both ankles and secure it to a column or another fixed object, at about 25 cm from the ground. The band must be very tight. Bring both ankles together toward your glutes and return quickly. Two sets of 10 repetitions, increasing 2 reps each week.