10 Simple Resistance Band Exercises for Runners

Can resistance band exercises improve your running? Absolutely (if you know how)! Pick up 10 simple exercises you can instantly use here.

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The magic of resistance bands come from the fact that they are designed to be used absolutely anywhere. Resistance bands are lightweight, inexpensive and scalable. The problem, though, is that there are just too many ways to train with a resistance band with varying complexity. If you are a runner who belongs to this category, fret not! In this article, we will provide you 10 simple resistance band exercises you can instantly add to your library of workouts to improve your running performance.

1. Resisted Bridging

Muscle group: Gluteal

Sets: 3

Repetitions: 10

How to do:

  1. Lie on your back with knees flexed.
  2. Place resistance band around your waist and wrists with palms facing down.
  3. Lift up buttocks and return to position 2 to complete one repetition.

2. Heel Raises

Muscle group: Gastrocnemius

Sets: 3

Repetitions: 10

How to do:

  1. In standing position, place resistance band around your right shoulder and the bottom of your right forefoot.
  2. Stand on your right foot, placing it flat on the ground.
  3. Lift up heel and return to position 2 to complete one repetition.
  4. Repeat exercise for the other leg.

3. 1/4 Squat

Muscle group: Gluteal

Sets: 3

Repetitions: 10

How to do:

  1. Stand with feet shoulder-width apart, knees and toes facing front.
  2. Place one end of the resistance band under both feet and tighten the other end by holding the band with both hands.
  3. Perform squat as if sitting down and return to position 2 to complete one repetition.

4. Static Lunge

Muscle group: Quadriceps, Gluteal

Sets: 3

Repetitions: 10

How to do:

  1. Secure one end of resistance band to a fixed point by tying a knot and place the other end around your waist.
  2. Stand with feet approximately 1 metre apart with one foot forward and the other feet backwards with heel on the floor.
  3. Bending both knees, lower body straight down and return to position 2 to complete one repetition.
  4. Repeat exercise for the other leg.

5. Alternating Lunge

Muscle group: Quadriceps, Gluteal

Sets: 3

Repetitions: 10

How to do:

  1. Secure one end of the resistance band to a fixed point by tying a knot and place the other end around your waist.
  2. Stand with feet shoulder-width apart.
  3. Step forward with one leg approximately 1 metre from the other leg, bending both knees and lowering body while keeping the back straight.
  4. Return to position 2 to complete one repetition and switch positions of feet for the next repetition.

6. Side Lunge

Muscle group: Quadriceps, Gluteal, Adductors

Sets: 3

Repetitions: 10

How to do:

  1. Secure one end of the resistance band to a fixed point by tying a knot and place the other end around your waist .
  2. Stand with feet shoulder-width apart, knees and toes facing slightly to the side.
  3. Step to the side, bending your moving leg while keeping your stationary leg straight. Return to position 2 to complete one repetition.
  4. Repeat exercise for the other leg.

7. Single Leg Stand with Eversion Perturbation

Muscle group: General Ankle Musculature

Sets: 3

How to do:

  1. Secure one end of the resistance band to a fixed point by tying a knot and place the other end around your right ankle, keeping the band tight and on your right.
  2. Standing with your right leg only, maintain your balance for 1 minute. Increase difficulty by closing your eyes.
  3. Repeat exercise for the other leg.

8. Single Leg Stand with Inversion Perturbation

Muscle group: General Ankle Musculature

Sets: 3

How to do:

  1. Secure one end of the resistance band to a fixed point by tying a knot and place the other end around your right ankle, keeping the band tight and on your left.
  2. Standing with your right leg only, maintain your balance for 1 minute. Increase difficulty by closing your eyes.
  3. Repeat exercise for the other leg.

9. Single Leg Stand on Bundled Cord

Muscle group: General Ankle Musculature

Sets: 3
How to do:

  1. Bundle up band as shown.
  2. Standing with your right leg only on the bundled band, maintain your balance for one minute. Increase difficulty by closing your eyes.
  3. Repeat exercise for the other leg.

10. Single Heel Raised on Bundled Cord

Muscle group: General Ankle Musculature

Sets: 3

How to do:

  1. Bundle up band as shown.
  2. Standing with your right heel only on the bundled band, maintain your balance for one minute. Increase difficulty by closing your eyes.
  3. Repeat exercise for the other leg.

“The magic of resistance bands come from the fact that they are designed to be used absolutely anywhere. Resistance bands are lightweight, inexpensive and scalable to use.”

 

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LIV3LY Editor
LIV3LY Editor

Always providing the latest news and reviews in the mass participation sportings scene! If you would like to contribute to our website or have an event to publish, contact us at info@liv3ly.com.

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