Resistance bands, also known as therabands, are a runner’s best friend.
The bands that I use come in a variety of colors and the different colors represent different levels of resistance. The bands can be used for so many different exercises that all runners should be doing on a weekly basis.
Below, I’m going to outline 7 different exercise series that runners should be doing to build general strength in their hips, quads/hamstrings, and core area. I like to do these drills/exercises as a warm-up to wake up my sleepy muscles, but they could just as easily be done as a full-on strength day. The bands don’t look like much, but believe me, they’ll give you a really good workout!
7 Exercise Routines with Resistance Bands
Put the band around your thighs. Drive right knee up toward your chest while keeping your balance. Drive your left hand with your knee. You’ll want your thigh to be parallel to the ground and your foot flexed.
Ankles and calves work really well with therabands. From extensions to flexibility, ankles and calves adapt really well to the demands of the band.
Lie with your belly and quads on the ground. With a band around your ankles, perform these moves for roughly 3-5 seconds. After each motion, return to resting. Start with your left ankle, move outward, then up, then across your right foot. Do the same with your right ankle.
Put the band around your thighs. Lay on one side with your knees at a 45-degree angle, legs and hips stacked. Imagine a straight line from your shoulders through your back and hips to the bottom of your feet. Lift your top knee 6-9 inches, keeping your feet together. Slowly return to rest.
This video is really good at explaining what your form should look like and how you should perform this drill.
Put the band around your thighs and stand hip-length apart. Staying in a squat position and keeping your feet/toes, hips and shoulders facing forward, step out with one foot and match the distance with your second foot.
Put the band around your thighs. Holding onto a wall for balance, bend one knee and press your heel back (think back kick) about 5 inches. Hold and bring back to rest.
I wrote a hefty blog post about glutes. For a deep dive into glute work and why the glute is under-worked, click the link.
Resistance bands are an inexpensive tool to assist in strengthening, toning, and/or rehabbing a variety of muscle groups. With a resistance band, you can work on flexibility or mobility (ankle exercises, clam shells) that will help boost running performance. Similarly, the bands are great for building strength (think glutes and calf exercises).
Need a new resistance workout that is portable, cheap, and really effective? Try resistance bands! #TrainwithMarc used and approved!Tweet
I bring a band with me when I travel – to meets, on vacation or when I’m not starting a run from my house. They are easy to remember and bring with me and they are great for activating muscles prior to running.
If you haven’t thought about using a theraband (or resistance band) before, I hope this post was the spark that gets you to buy into using one during your training plan. If you’d like to buy your own bands, you can get your own bands on Amazon.
Need a running coach for your next race?
A coach will create the training plan so you can focus on your running goals!
Marc is a USATF Track and Field & Dr. Jack Daniels VDOT O2 certified running coach. I have more than 19 years of experience running and more than 10 years of experience coaching runners. Click for more information!
WELCOME TO THE RUNNING COACHES’ CORNER!
For coaches: Link up each week to post your favorite running tips and coaching ideas.
For runners: Link up with running successes of your own and gather insight from running coaches!
- Your link must be running related. You don’t have to be a coach to join but you do have to post something related to running. Unrelated links will be removed.
- You must link back to your hosts — it’s common courtesy and a lot more fun!
- Spread the link-up love by visiting at least two other #running bloggers! Leave a comment and find new blogs to read!
- Use hashtags #running, #coachescorner, and #runningcoachescorner to stay in touch and promote your content!