{"id":3162,"date":"2020-02-24T09:30:00","date_gmt":"2020-02-24T09:30:00","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=3162"},"modified":"2023-05-05T11:50:26","modified_gmt":"2023-05-05T10:50:26","slug":"7-resistance-band-exercises-for-runners","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/7-resistance-band-exercises-for-runners\/","title":{"rendered":"7 resistance band exercises for runners"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:192.1200750469%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}img#mv-trellis-img-5::before{padding-top:149.92679355783%; }img#mv-trellis-img-5{display:block;}<\/style>\n<p>Resistance band exercises for runners are a great way to keep strength training when you no longer have access to a gym, or just don&rsquo;t want to go there for personal reasons.&nbsp;<\/p>\n\n\n\n<p>There are hundreds of workouts you can do with a resistance band. <\/p>\n\n\n\n<p>Even better, you can choose to do them from the comfort of your own home.&nbsp;<\/p>\n\n\n\n<p>The resistance band exercises for runners in this guide will help you become a stronger and faster runner in no time.&nbsp;<\/p>\n\n\n\n<p>In this guide we&rsquo;ll explore:<\/p>\n\n\n\n<ul>\n<li>What is resistance training?<\/li>\n\n\n\n<li>What are resistance bands?<\/li>\n\n\n\n<li>Benefits of resistance band exercises for runners<\/li>\n\n\n\n<li>Dumbbells vs resistance bands<\/li>\n\n\n\n<li>Can I build muscle with resistance bands?<\/li>\n\n\n\n<li>How often should runners use resistance bands?<\/li>\n\n\n\n<li>What are good resistance band exercises for runners?<\/li>\n\n\n\n<li>7 resistance band exercises for runners<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s go!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-533x1024.png\" alt=\"resistance band exercises\" class=\"wp-image-11427\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-533x1024.png 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-156x300.png 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-768x1475.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-500x960.png 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-625x1200.png 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-150x288.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20533%201024'%3E%3Crect%20width='533'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"resistance band exercises\" class=\"wp-image-11427 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-533x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-533x1024.png.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-156x300.png.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-768x1475.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-500x960.png.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-625x1200.png.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-150x288.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is resistance training?<\/strong><\/h2>\n\n\n\n<p>Resistance training is more commonly referred to as strength training or weight training.<\/p>\n\n\n\n<p>It is any form of exercise where you lift or pull against resistance.<\/p>\n\n\n\n<p>The resistance could be using your own bodyweight, free weights such as dumbbels or kettlebells, or a resistance band.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/strength-training-for-runners-2\/\">Strength training exercises for runners: The complete guide<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What are resistance bands?<\/strong><\/h2>\n\n\n\n<p>Resistance bands are essentially stretchable and elasticated bands used in general fitness and physical therapy. <\/p>\n\n\n\n<p>There are different types of resistance bands on the market that can be used for different purposes depending on the exercise you are doing and your fitness and body goals.<\/p>\n\n\n\n<p>The are 6 main types of resistance band:<\/p>\n\n\n\n<p><strong>#1<\/strong> <strong>Therapy resistance bands<\/strong><\/p>\n\n\n\n<p>Therapy bands are mainly used for rehabilitation and physical therapy. They do not have handles and are gentle on the body.<\/p>\n\n\n\n<p><strong>#2<\/strong> <strong>Tube resistance bands<\/strong><\/p>\n\n\n\n<p>As the name suggests, these are tube shaped bands with handles. They are mainly used to train the upper body and arms.<\/p>\n\n\n\n<p><strong>#3<\/strong> <strong>Mini resistance bands<\/strong><\/p>\n\n\n\n<p>These are mainly used to train the lower body such as the glutes, hips and buttocks. They are a short, flat, looped band that you can wrap around your upper legs.<\/p>\n\n\n\n<p><strong>#4 Figure 8 resistance bands <\/strong><\/p>\n\n\n\n<p>Figure 8 bands are plastic, tubular bands with a handles in a figure 8 shape. These are mainly used for developing strength in the upper body.<\/p>\n\n\n\n<p><strong>#5 Ring resistance bands<\/strong><\/p>\n\n\n\n<p>These are small, ring-shaped bands with two handles attached either side. These bands are mainly used to train the lower body.<\/p>\n\n\n\n<p><strong>#6 Lateral resistance bands<\/strong><\/p>\n\n\n\n<p>Lateral bands are used to train the lower body. Instead of handles either side of the band, lateral bands have velcro cuffs which are typically wrapped around the ankles.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/core-exercises-for-runners\/\" data-type=\"post\" data-id=\"1280\">9 best core exercises for runners + 4 core workouts to try<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-1-683x1024.png\" alt=\"resistance band exercises\" class=\"wp-image-11430\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-1-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-1-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-1-683x1024.png.webp\" alt=\"resistance band exercises\" class=\"wp-image-11430 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-1-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-1-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-1.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Benefits of resistance band exercises for runners<\/strong><\/h2>\n\n\n\n<p>Resistance band exercises are a great addition to any training plan and workout routine.<\/p>\n\n\n\n<p>They help to build strength in the major muscles you use while running, mainly your core, glutes and legs.&nbsp;<\/p>\n\n\n\n<p>Resistance band exercises also offer a simple, low impact alternative to exercises that use free weights such as dumbbells and kettlebells.<\/p>\n\n\n\n<p>The key benefit of resistance band exercises is that they can be done whilst in a seated position. <\/p>\n\n\n\n<p>As such they are great to do if you are coming back from an injury or if you have limited mobility.<\/p>\n\n\n\n<p>They are also easy to do at home which makes them a great option for beginner runners. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/30-day-strength-training-plan-for-runners\/\" data-type=\"post\" data-id=\"5246\">The ultimate 30 day strength training plan for runners<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Dumbbells vs resistance bands<\/strong><\/h2>\n\n\n\n<p>In a <a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/17461391.2017.1337229\" target=\"_blank\" rel=\"noopener\">2017 study<\/a>, it was found that elastic resistance bands are just as effective as dumbbells when improving multi-joint strength.<\/p>\n\n\n\n<p>Whilst strength training is crucial to improve your running form, efficiency and pace, adding resistance bands to your exercise routine is a simple, low impact way to build strength in the muscles that runners use most.&nbsp;<\/p>\n\n\n\n<p>Injuries when running normally stem from weaknesses in some of the key muscles, such as the hips, knees, glutes and core.&nbsp;<\/p>\n\n\n\n<p>By incorporating resistance band exercises in your routine at least twice a week, you are laying the foundations for your running strength.<\/p>\n\n\n\n<p>Here are the pros and cons of each:<\/p>\n\n\n\n<p><strong>Dumbbells<\/strong><\/p>\n\n\n\n<ul>\n<li>Best for strength and muscle<\/li>\n\n\n\n<li>More functional than resistance bands<\/li>\n\n\n\n<li>Easy to overload and track<\/li>\n\n\n\n<li>Use constant rather than variable resistance<\/li>\n<\/ul>\n\n\n\n<p><strong>Resistance bands<\/strong><\/p>\n\n\n\n<ul>\n<li>Good for beginners<\/li>\n\n\n\n<li>Lightweight and portable<\/li>\n\n\n\n<li>Less expensive compared to dumbbells and free weights<\/li>\n\n\n\n<li>Use variable rather than constant resistance<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/5-resistance-band-workouts-for-runners\/\" data-type=\"post\" data-id=\"634\">6 of the best resistance band workouts for runners<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-3-683x1024.png\" alt=\"resistance band exercises\" class=\"wp-image-11433\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-3-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-3-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-3-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-3-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-3-683x1024.png.webp\" alt=\"resistance band exercises\" class=\"wp-image-11433 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-3-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-3-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-3-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-3-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-3.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Can I build muscle with resistance bands?<\/strong><\/h2>\n\n\n\n<p>Yes! Resistance bands build muscle in the same way as free weights do. <\/p>\n\n\n\n<p>The key is to practice something called &lsquo;progressive overload&rsquo; which is a technique used to continually force your body to adapt to more stress and tension that it was previously exposed to.<\/p>\n\n\n\n<p>If using weights, the way to do this is by lifting heavier weights. With resistance bands, you use bands with an increased size or tension.<\/p>\n\n\n\n<p>You can also increase the number of repetitions when doing an exercise to promote muscle exhaustion. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/does-running-build-leg-muscle\/\" data-type=\"post\" data-id=\"10306\">Does running build leg muscle? 4 leg workouts for runners<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How often should runners use resistance bands?<\/strong><\/h2>\n\n\n\n<p>It is recommended that you do at least 2-3 strength training sessions per week.<\/p>\n\n\n\n<p>If you are returning to running following an injury, you&rsquo;ll want to include more low impact sessions in your training routine.<\/p>\n\n\n\n<p>You&rsquo;ll want to avoid exercises using free weighs for the time being, and instead focus on doing resistance band exercises like the ones in this guide. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/30-day-at-home-workout-challenge-for-runners\/\" data-type=\"post\" data-id=\"5813\">The ultimate 30 day at home workout challenge for runners<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-4-683x1024.png\" alt=\"resistance band exercises\" class=\"wp-image-11434\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-4-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-4-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-4-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-4-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-4.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-4-683x1024.png.webp\" alt=\"resistance band exercises\" class=\"wp-image-11434 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-4-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-4-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-4-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-4-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-4.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-4.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What are good resistance band exercises for runners?<\/strong><\/h2>\n\n\n\n<p>The best resistance band exercises for runners are those that focus on full body movements, unilateral movements and core strength.<\/p>\n\n\n\n<p><strong>#1 Full body movements<\/strong><\/p>\n\n\n\n<p>Also known as &lsquo;compound&rsquo; movements, these are movements that use your whole body, including your legs, core, upper body and arms.<\/p>\n\n\n\n<p><strong>#2 Unilateral movements<\/strong><\/p>\n\n\n\n<p>These are movements that use a single leg or single arm, like in a forward lunge or step-ups. <\/p>\n\n\n\n<p>Running is considered a unilateral form of movement, meaning that your legs are moving independently of one another, supporting your body.<\/p>\n\n\n\n<p><strong>#3<\/strong> <strong>Core strength<\/strong><\/p>\n\n\n\n<p>These are movements that develop your core strength as a runner. <\/p>\n\n\n\n<p>Your core is important when running as it helps to keep a strong and stable position for longer.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/pulse-squats\/\" data-type=\"post\" data-id=\"11075\">Pulse squats + 12 squat variations to try before your next run<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-2-683x1024.png\" alt=\"resistance band exercises\" class=\"wp-image-11431\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-2-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-2-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-2-683x1024.png.webp\" alt=\"resistance band exercises\" class=\"wp-image-11431 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-2-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-2-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/resistance-band-exercises-2.png\" id=\"mv-trellis-img-5\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>7 resistance band exercises for runners<\/strong><\/h2>\n\n\n\n<p>Now you know all about the benefits of resistance band workouts, here are 7 of the best resistance band exercises for runners.<\/p>\n\n\n\n<p><strong>#1 Side steps<\/strong><\/p>\n\n\n\n<p>Side steps are good for strengthening and stabilising your hip flexors. As a runner, your hips take some serious impact, especially on those long runs.<\/p>\n\n\n\n<p>If you regularly experience stiff or painful hips, side steps are a great exercise to try.<\/p>\n\n\n\n<ol>\n<li>Loop the resistance band around your ankles and bend your knees slightly.<\/li>\n\n\n\n<li>Take side steps left then right again.<\/li>\n\n\n\n<li>The thicker the resistance band, the harder it will feel. If you&rsquo;re a beginner, start with a thinner resistance band.<\/li>\n\n\n\n<li>Make sure you keep the tension in the band and don&rsquo;t let your feet come together.<\/li>\n\n\n\n<li>Repeat this movement 12 to 16 times. You will slowly get stronger as you add more resistance to the exercise.<\/li>\n<\/ol>\n\n\n\n<p><strong>#2<\/strong> <strong>Monster steps<\/strong><\/p>\n\n\n\n<p>Don&rsquo;t let the name of this workout worry you &ndash; they&rsquo;re not as bad as they sound! Monster steps are another great exercise for glute activation.<\/p>\n\n\n\n<p>In fact, resistance band exercises for runners like these are a simple and effective way to activate your glutes. <\/p>\n\n\n\n<ol>\n<li>Loop the band around your ankles, bend your knees slightly and sink into a squat &ndash; your feet should be hip-width apart.<\/li>\n\n\n\n<li>Take big steps (hence the &lsquo;monster&rsquo; name), making sure that your feet are as wide as possible.&nbsp;<\/li>\n\n\n\n<li>Take 10-15 steps forward then step back to where you started. You&rsquo;ll soon feel the burn after a few sets of these!<\/li>\n<\/ol>\n\n\n\n<p><strong>#3 Standing hip abduction<\/strong><\/p>\n\n\n\n<p>This resistance band exercise is good as it really targets and strengthens the hip muscles. <\/p>\n\n\n\n<p>You&rsquo;ll need a thin resistance band for this exercise.<\/p>\n\n\n\n<ol>\n<li>Loop the band around a sturdy object and the other round your right ankle, then stand tall with the left foot on the tubing, while holding the opposite handle.<\/li>\n\n\n\n<li>Next, while keeping the right knee straight and engaging the core, kick your right leg outward, hold for a moment, then slowly return to the starting position.<\/li>\n\n\n\n<li>Don&rsquo;t be tempted to rotate your hips. Instead, keep your focus on using your hip muscles.<\/li>\n\n\n\n<li>Repeat 10 times then change to the opposite leg.<\/li>\n<\/ol>\n\n\n\n<p><strong>#4<\/strong> <strong>Clams<\/strong><\/p>\n\n\n\n<p>Clams are one of my favourite resistance band exercises for runners.&nbsp;<\/p>\n\n\n\n<p>I regularly do two or three sets of clams before a workout in the gym as they are so effective at priming the glutes for exercise.<\/p>\n\n\n\n<p>They are also a great exercise to target the outer thighs, groin and hip flexors.<\/p>\n\n\n\n<p>There has to be quite a bit of resistance in the band for this exercise to make it effective., so you&rsquo;ll need a thicker band.<\/p>\n\n\n\n<ol>\n<li>Lie on the floor, turn on your side and loop the band around your lower thighs.<\/li>\n\n\n\n<li>Slowly open up your legs in a clam motion then close them back again.<\/li>\n\n\n\n<li>Repeat 10-20 times depending on how hard you want to go. I like to mix it up with hip bridges in between.<\/li>\n<\/ol>\n\n\n\n<p><strong>#5<\/strong> <strong>Kickbacks<\/strong><\/p>\n\n\n\n<p>Kickbacks are so simple and effective and are great for targeting the back of your thighs and bum.<\/p>\n\n\n\n<ol>\n<li>Loop the band just above your ankle and face a sturdy object, like a chair or wall.<\/li>\n\n\n\n<li>Slightly bend your knee and lift your left foot off the ground, driving the heel back in a kickback motion.<\/li>\n\n\n\n<li>Hold for a moment at the top of the movement, then lower down and repeat on the same side.<\/li>\n\n\n\n<li>Don&rsquo;t be tempted to rock forward &ndash; engage your core muscles as you lift.<\/li>\n<\/ol>\n\n\n\n<p><strong>#6<\/strong> <strong>Hip flexor marches<\/strong><\/p>\n\n\n\n<p>Your hip flexors are what connect the lower back, hips and groin.&nbsp;<\/p>\n\n\n\n<p>They are responsible for knee drive while running and can often become tight due to sitting for long periods of time.<\/p>\n\n\n\n<p>Hip flexor marches with a resistance band work the hip flexors, glutes and core stability. They are also good for improving your balance.&nbsp;<\/p>\n\n\n\n<ol>\n<li>Put the resistance band around the arches of your feet. Brace your core and bring your left leg up towards your chest with your knee at a 90 degree angle.<\/li>\n\n\n\n<li>Keep your standing leg straight and your hips level. Hold for three seconds and then lower back down.&nbsp;<\/li>\n\n\n\n<li>Repeat for 10 with your left leg and then 10 with your right. Work up to 15-20 per leg.<\/li>\n<\/ol>\n\n\n\n<p><strong>#7 Wall sits<\/strong><\/p>\n\n\n\n<p>Wall sits help correct poor posture as a result of sitting behind a desk all day. <\/p>\n\n\n\n<p>A wall sit works the muscles of the lower body.<\/p>\n\n\n\n<p>Adding a resistance band to the wall sit helps strengthen external hip rotators, to keep the knees from knocking inwards as you run.<\/p>\n\n\n\n<ol>\n<li>Place the band around your thighs. Place your back against the wall and slide down until your knees are at a 90 degree angle and your feet are about two feet away from the wall.<\/li>\n\n\n\n<li>Engage your core and push your knees slightly outward so there is tension on the band.<\/li>\n\n\n\n<li>Raise your arms upwards, keeping your shoulder blades, fingers and elbows against the wall the entire time.&nbsp;<\/li>\n\n\n\n<li>Complete 15-20 glides.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Resistance band exercises for runners are a great way to keep strength training when you no longer have access to a gym, or just don&rsquo;t want to go there for personal reasons.&nbsp; There are hundreds of workouts you can do with a resistance band. Even better, you can choose to do them from the comfort &hellip;<\/p>\n","protected":false},"author":1,"featured_media":11428,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[28],"tags":[149,141,85],"mv":{"thumbnail_id":11428,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/blog-post-117-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/3162"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=3162"}],"version-history":[{"count":23,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/3162\/revisions"}],"predecessor-version":[{"id":11435,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/3162\/revisions\/11435"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/11428"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=3162"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=3162"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=3162"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}