Running Bands: Types, How to Wear, and Best Practices

How Do You Put On a Running Band?

Properly donning a running band involves selecting the correct type for your needs—whether a resistance band for training or a storage band for essentials—and then applying it to the appropriate anatomical location with secure, comfortable placement.

Understanding Running Bands: What Are They?

The term "running band" can refer to several distinct types of accessories, each serving a unique purpose in a runner's regimen. Understanding the specific type you possess is crucial for correct application.

• Resistance Bands (Loop Bands or Hip Bands): These are continuous loops of elastic material, varying in resistance levels, typically used for strength training, warm-ups, and glute activation exercises. They are commonly made from latex, fabric, or a latex-fabric blend.
• Wearable Storage Bands (Waist Packs, Belt Bags, or Running Belts): These are designed to carry essentials like phones, keys, gels, and hydration during a run. They typically feature pockets or compartments and are worn around the waist or hips. Examples include fanny pack styles, minimalist belts like FlipBelt, or single-pocket adjustable belts like SPIbelt.

The Purpose and Benefits of Running Bands

The "how" of putting on a band is intrinsically linked to its "why."

• For Resistance Bands:
  • Enhanced Warm-up: Activating key running muscles (glutes, hips) before a run.
  • Strength Training: Adding resistance to bodyweight exercises to build power and stability.
  • Injury Prevention: Strengthening supporting muscles to reduce strain on joints.
• For Wearable Storage Bands:
  • Convenience: Hands-free carrying of necessities.
  • Security: Keeping items close and secure during movement.
  • Comfort: Distributing weight evenly to prevent bouncing or chafing.

Step-by-Step Guide: How to Properly Don a Running Band

The method of putting on a band varies significantly by its type.

For Resistance Bands (Loop Bands/Hip Bands)

These bands are applied to the lower body to create tension.

1. Select Appropriate Resistance: Choose a band that offers the desired challenge for your exercise. Beginners should start with lighter resistance.
2. Determine Placement:
   • Above the Knees (Most Common): This is ideal for glute activation and exercises like squats, lateral walks, and monster walks.
   • Around the Ankles/Feet: Used for exercises targeting hip abductors or specific foot/ankle stability drills.
   • Around the Thighs: Less common but can be used for specific exercises requiring higher placement.
3. Application Technique:
   • Step-In Method: Lay the band flat on the floor. Step into the loop with both feet, bringing the band up to your chosen placement (e.g., just above the knees). Ensure the band is flat against your skin or clothing, not twisted.
   • Pull-Up Method: If the band is smaller or tighter, you may need to gather it in your hands, step one foot in, then pull it up over that leg, then step the second foot in and pull it up over both legs to the desired height.
4. Adjust for Flatness: Once in place, ensure the band is not rolled, folded, or twisted. A flat band provides consistent resistance and prevents discomfort or chafing.

For Wearable Storage Bands (Waist Packs/Belts)

These bands are worn around the torso to carry items.

1. Load Your Essentials: Before putting it on, strategically place your items into the band's compartments. Distribute weight evenly to prevent imbalance and bouncing. For phone-specific compartments, ensure the screen is facing your body for protection or away from your body for easy access (depending on design).
2. Determine Placement:
   • Around the Waist: Typically sits at or just below your natural waistline.
   • Around the Hips: Sits lower, often preferred for stability and to avoid interference with arm swing.
3. Application Technique:
   • Step-In (for continuous loop belts like FlipBelt): Step into the belt as you would a pair of pants. Pull it up over your legs to your waist or hips.
   • Wrap-Around and Secure (for adjustable belts): Wrap the belt around your chosen placement. Fasten the buckle or closure securely.
4. Adjust for Fit:
   • Snug but Not Constricting: The band should be tight enough to prevent bouncing but not so tight that it restricts breathing, movement, or causes discomfort.
   • Even Distribution: Ensure items are evenly distributed to maintain balance and prevent one side from feeling heavier.
   • Pocket Orientation: If your band has specific pocket orientations (e.g., horizontal vs. vertical), ensure your items are placed correctly for easy access and security.

Key Considerations for Optimal Use and Comfort

• Material Matters: Fabric resistance bands tend to stay in place better than latex ones, especially when placed higher on the thighs. Silicone grippers inside fabric bands enhance stability.
• Sizing is Crucial: For both types of bands, an incorrect size can lead to discomfort, chafing, or ineffective use. Consult sizing charts for storage bands and consider various resistance levels for loop bands.
• Pre-Run Check: Before starting your activity, perform a few movements (e.g., high knees, butt kicks, a short jog) to ensure the band stays in place and feels comfortable.
• Layering (for Resistance Bands): Wearing resistance bands over athletic leggings or shorts can sometimes reduce skin irritation, though some prefer direct skin contact for better grip.

Common Mistakes to Avoid

• Twisted Resistance Bands: A twisted band will dig into the skin, cause discomfort, and provide uneven resistance. Always ensure it's flat.
• Bands Rolling Up or Down: This typically indicates an incorrect size, inappropriate placement, or a band material unsuitable for your activity. For resistance bands, placing them too high on the thighs can cause rolling.
• Over-Stuffing Storage Bands: Packing too many items or items that are too bulky can cause the band to bounce excessively, feel heavy, or chafe.
• Wearing Storage Bands Too Loose: This is the primary cause of bouncing and discomfort during running. The band needs to be snug.
• Ignoring Discomfort: Any persistent chafing, pinching, or pain indicates improper fit or application. Adjust immediately.

Care and Maintenance for Longevity

To ensure your running bands last, follow these general guidelines:

• Clean Regularly: Hand wash storage bands with mild soap and air dry. Resistance bands can be wiped down with a damp cloth.
• Store Properly: Keep bands out of direct sunlight and extreme temperatures, which can degrade elastic materials. Store resistance bands flat to prevent creases.
• Inspect for Wear: Regularly check resistance bands for nicks, tears, or thinning spots, which can lead to breakage. Replace worn bands.

Conclusion

Properly putting on a running band is a fundamental step towards maximizing its benefits, whether for performance enhancement or practical convenience. By understanding the specific type of band, its intended use, and following precise application techniques, runners can ensure comfort, effectiveness, and longevity from their equipment, ultimately supporting a more enjoyable and productive running experience.