4 Resistance Band Moves For Stronger Running

Grab a friend and a resistance band and boost your running with these 4 key strengthening moves

Resistance lunge with rotation

Resistance lunge with rotation

Muscles worked: Front and rear thighs, bottom and sides (quadriceps, hamstrings, glutes and obliques)

Why do it? Strengthen your glutes, hamstrings and obliques in tandem to soar on the road

  • Stand next to each other and step forward with your outer foot.
  • While both holding an end of a resistance band, extend your arms.
  • Bend your knees to perform a lunge.
  • While you lunge, rotate away from each other.
  • Return to the starting position with control.
  • Complete one set before changing over to the other side.

Be safe

Do slow, controlled movements to ensure you don’t pull the other person over.

Resistance triceps kick-back

Resistance triceps kick-back

Muscles worked: Triceps

Why do it? Eradicate flabby bingo wings and improve arm swing for explosive power on the trails

  • Face each other, one person holding the band in her right hand and the other in her left hand.
  • Lean slightly forward from your hips and support your body weight with your free hand.
  • Keep your elbows bent and lift your elbow slightly higher than your back.
  • Simultaneously straighten your arms backwards but don’t lock your elbows at the end of the movement.
  • Slowly return to the starting position.

Be safe

Keep your back straight and don’t lock your elbows at the end of the movement.

Standing reverse resistance fly

Standing reverse resistance fly

Why do it? Target the rhomboids in your upper back and transform your running technique

  • Person one holds the ends of a resistance band.
  • Person two stands in front of her friend and holds the middle of the resistance band close to her chest.
  • Person one opens her arms sideways while squeezing her shoulder blades together.
  • Slowly return to the starting position.

Be safe

Keep your core muscles tight to help with balance.

Resistance chest press

Resistance chest press

Why do it? A strong upper body will help your running posture, up your endurance and help you increase your speed.

  • One person holds the end of the resistance band next to your shoulders.
  • Person two stands behind person one, holding the middle of the resistance band.
  • Person one straightens her arms to perform a chest press.
  • Person two applies resistance to the movement.
  • Person one slowly bends her arms back to the start position.
  • Ensure there is always some resistance on the band.

Be safe Do some reps to establish the correct amount of tension on the band, ensuring smooth movement.


Chris Macdonald

Written by Chris Macdonald | 353 articles | View profile

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