There are hundreds of exercises runners can do with a just a few different bands, but, to get you started, we asked three running coaches to share their favorites.
Smaller bands are typically looped around the limbs and used to add resistance or feedback to bodyweight moves, while larger bands can be used in place of weights or anchored for pulling, pushing, and isometric movements. When it comes to training with resistance bands, progression and regression is pretty simple: Beginners should start with a lighter band that offers less resistance and level up as their strength increases.
Loop a resistance band around your ankles. Starting with the feet shoulder-width apart and the knees slightly bent, take 15 steps to the right, then 15 steps to the left. That’s 1 set. Move slowly, stepping wide enough to feel the band’s resistance, and think about pushing the knees out . Complete 2 to 3 sets; you should feel warmed up, not fatigued.“Road runners do a lot of front and back movement.
Place a small resistance band around the ankles and stand with the feet shoulder-width apart. Jump the feet apart as you raise both hands overhead . Jump the feet together as you bring the arms back down to sides. Continue at a moderate pace for intervals of 30 to 60 seconds.. You’ll feel this spicy plank variation all throughout your middle as the subtle yet effective leg movements fire up the glutes, hips, and hamstrings.
At about chest height, loop one end of a large resistance band around a pole, squat rack, or rig. With the left side of your body facing the pole, come to a tall kneeling position and grasp the other end of the band with both hands at chest height . Tighten the core and push the band directly in front of the chest. Use your core to resist the pull of the band to rotate your torso. Hold for 45 seconds, then return the hands to the chest.
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