January 27, 2026
If you want to run faster, improve endurance, and reduce injuries, your training must go beyond miles logged.
Most runners neglect:
Without these foundations, performance plateaus and injury risk rises.
Research shows that deficits in hip and core strength are strongly associated with common running injuries like IT band syndrome, patellofemoral pain, and low back pain (Bolgla & Boling, 2011).
The solution? Targeted resistance training that directly improves running mechanics.
A stable core improves force transfer between upper and lower body, reducing wasted energy.
A systematic review published in the Journal of Strength and Conditioning Research found that core strength training improves running economy and performance (O’Dea et al., 2014).
When the trunk resists rotation and collapse:
This is exactly what the Jacked Ass Method trains.
The gluteus maximus and medius are primary contributors to:
Weak glutes are linked to increased knee valgus and injury risk.
Badonka Band training has been shown to significantly improve glute activation and lower-extremity biomechanics (Taylor et al., 2015).
The Jacked Ass Belt adds progressive resistance that forces:
Because the resistance pulls from the hips, the body must engage the deep core musculature (transverse abdominis and obliques) to maintain posture.
Benefits for Runners:
Improved trunk control has been associated with reduced low back pain in runners (Silva et al., 2019).
Hip thrust
Leg raise
Lunge
Glute bridge
Donkey kick
Clam shell
Badonka Bands target the hip abductors and external rotators which are the muscles critical for pelvic stability during single-leg stance (which occurs every stride while running).
Key Improvements:
Neuromuscular training improves movement efficiency and reduces injury risk (Huxel Bliven & Anderson, 2013).
For runners, that means:
The Jacked Ass Method combines:
Resistance training improves connective tissue strength and muscular endurance, reducing cumulative stress from repetitive impact (Hoffman, 2014).
When muscles absorb force properly:
Consistency leads to:
Yes. Studies show that adding resistance training improves running economy and time trial performance without increasing body mass (O’Dea et al., 2014).
Badonka Band training improves glute activation and hip mechanics, which are strongly linked to lower injury risk (Taylor et al., 2015).
No. When used correctly, it improves trunk stability and reduces compensatory lumbar stress (Silva et al., 2019).
2-3 sessions per week is optimal for improving strength without interfering with running recovery.
If you want to:
You must train the muscles that support your stride.
The Jacked Ass Belt and Badonka Bands create the foundation runners need to perform at a higher level with strength, control, and resilience.
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