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Resistance Bands: How to Use Them Effectively

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Add resistance bands to your training and learn to use them effectively

Resistance bands are known as workout bands or exercise bands. They’re used during training to build strength and increase flexibility. They can be beneficial whether you’re training for a triathlon or want another form of cross-training. They come in various lengths and different thicknesses. The two most common shapes you’ll encounter are flat and tubular-shaped resistance bands. The difference in shape and size helps people build strength in different areas of the body. Learn about the different types of bands. There are also a few exercises to get you started. They’re so easy you could complete them during your lunch break like these exercises.

Types of resistance bands

Therapy bands

Therapy bands are beneficial and have many uses.

Resistance bands were first used in physical therapy and rehabilitation. They still are, even though they’re now used in various ways during a workout. With a flat surface and no handles, therapy bands can be gentle on the body unless they bunch up and pinch the skin. They can be cut and tied together to create different lengths or used as one long piece.

Compact resistance bands

These tubular bands have two plastic handles and are typically longer than other bands. The additional length makes these bands ideal for upper- and lower-body workouts. The ability to strengthen most of the body makes these bands ideal for reaping the many benefits of cross-training.

Ring resistance bands

A small, tube-shaped ring with two soft handles on either side. It’s best used when working with the lower body. 

Figure 8 bands 

Figure 8 bands are good for strengthening the upper body.

These resistance bands come with two plastic handles that intertwine around each, giving the appearance of a figure 8. They’re shorter than other bands, making them a great tool for upper body strengthening. 

Fit loop bands 

These are also known as mini bands. Similar to therapy bands, they are a flat, continuous loop. However, they come as one piece and are not tied together. Use these during training to help you target specific muscles groups like the hips and glutes and improve your run performance.

Lateral resistance bands

Unlike the other bands with handles, lateral bands have velcro cuffs on either end. The cuffs can wrap around the ankle or the wrist, depending on the exercise. Best used with lower body workouts, strengthening the hips and thighs.

3 exercises to add to your training

Lateral band walk

You can place the band above your knees for many lower body exercises.

Depending on the strength of the band, you can place it around your ankles and above your knees. Start with your feet shoulder-length apart. Extend your right leg out, place it on the ground, follow with your left leg. Repeat 10 steps to your right, then come back to the left. Best when using therapy bands (if tied together), fit loop bands, or lateral resistance bands.

Bicep curls

Hold the end of a band in either hand and put the other end underneath each foot. Lower your arms until they’re straight, then bend your elbows and raise your fists up. Repeat this for 10 reps. Best when using therapy or compact resistance bands.

Flutter kicks

This is a great core exercise. Lay down on your back on the ground or on a bench. Place your hands by your side or under your butt. Put a band around your ankles. Raise your feet a few inches off the ground, alternate kicking each foot 6-8 inches into the air. Repeat this for 10 reps with each leg. Best when using therapy bands (if tied together), fit loop bands, or lateral resistance bands. 

There’s no doubt you strengthen your body by swimming, cycling, and running. But working seldom-used muscle groups with resistance bands is just as important. It’ll allow other muscle groups the chance to recover as well. If you want to build a healthy physique with tone muscles, then resistance training could be exactly what you’re looking for.

Run these Austin Hills to Become a Stronger Runner

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Build strength and stamina when you run these Austin hills

Very few people enjoy hill workouts. But you can’t deny the benefits of including hill workouts with your routine. Whether you’re training or maintaining, adding at least one hill-based workout has many benefits. Yes, your pace will be slower, but that’s okay. You’ll build stamina, strengthen your lower body, and increase your lung capacity. Add one workout a week on these different Austin hills to begin seeing a difference. If needed, make it every other week to begin. And yes it’s okay to run/walk these Austin hills when you first start. Pro tip: you’re asking your body to work harder, take care of it with these tips to beat the heat.

“Hills are speedwork in disguise.” – Frank Shorter (gold medalist, marathon, 1972 Summer Olympics; silver medalist, marathon, 1976 Summer Olympics)

Wilke

Climb Wilke and arrive at Rabb Road.

There are few people in Austin who haven’t heard of Wilke, a well-known classic in the Barton Hills neighborhood. The entire road itself is about .3 miles, but you can push that to nearly half a mile (and >100 feet elevation change) with this workout:

  • begin at Barton Hills and Wilke Drive
  • Run (against traffic) to the top of the Wilke, you’ll end at Rabb Road
  • turn around and head back down (make sure to control yourself!)
  • take a left on Barton Parkway; make a U-turn at the footbridge
  • return to your starting point, rest for 60 seconds, repeat as desired

Ladera Norte

To visit Ladera Norte head to northwest Austin, past Far West Boulevard. Many different routes can be created from this hill, but this workout is a ~1.3-mile lollipop route that has about 325 feet elevation change. Park at Ladera Norte and Valburn Drive. 

  • run south on Ladera Norte and control your stride
  • take a right on Backtrail Drive., it’ll end at Ladera Norte
  • take a left on Ladera Norte and begin your ascent; Pro tip: keep your head low, lean forward, pump your arms, and keep your feet moving
  • rest for 2:30 minutes at the top, repeat as desired

Hill of Life

Runners running up and down Hill of Life.

Get off the roads and conquer the Hill of Life on the Greenbelt! Pay attention to this route, especially as you descend the Hill of Life. What starts at the top with great views ends nearly half a mile downhill, with nearly 300 feet of elevation change. There are no major turns unless you want to run on the trail for a 5-minute recovery. Repeat as desired. Get to the Hill of Life on foot (several Greenbelt access points) or by car (take Scottish Woods Trial off 360). This workout will help strengthen the muscles in your feet and teach you about building your mental toughness.

Pease Park

This double-roller near Shoal Creek doesn’t have the elevation gain of the other three on this list, but it’s a great workout nonetheless.

  • start near the picnic tables at Pease Park, run west on Kingsbury Street (climbs aren’t gnarly, but there is a flat part before the second hill)
  • use this section to briefly recover before attacking the second hill
  • there’s more than a quarter-mile until the crest, turn around at the top, use the downhill to recover
  • rest at Pease Park for 60 seconds, repeat as desired

When you visit these Austin hills it’s important to bring fluids with you, especially during the Texas summers. Pease Park has water fountains, but if you prefer your own hydration plan accordingly. As for all workouts on the road, be visible/reflective, run against traffic, be predictable, and keep an eye out for cars. If you’re running as a group, don’t hog the road and run no more than side-by-side. Don’t forget to strengthen your core. These 5 core exercises will help you do just that, allowing you to be in more control of your body when you run up and come back down these Austin hills.