Enhance Your Running Performance: Improve How You Run with Resistance Bands
September 1, 2024
There is plenty of evidence that cross-training (doing other kinds of exercise in addition to your main sport) can help make you a better runner.
However, many runners find it challenging to commit to things like weight training, swimming, cycling or other activities. If you’re not a member of a gym or don’t want to buy home equipment, then cross-training isn’t always easy to do.
And this is why running with resistance bands is an attractive option. Running resistance bands allow you to do your cross-training but are really easy to fit into your regular running routine.
In this guide, we’ll learn more about how to run with resistance bands, and describe some of the key benefits of running resistance band workouts.
What are resistance bands?
Resistance bands are simply elasticated bands that can be used in countless ways to add resistance to many kinds of exercise. They typically come in the form of a loop that can be held around your feet, legs or arms - or attached to an object. You pull against the band to create resistance and train individual muscles or groups of muscles. The further the band stretches, the greater the resistance.
Resistance bands come in a wide variety of lengths and differing levels of stiffness. Some are very stretchy, others are much more rigid. They can be made from materials like rubber, latex or blends such as fabric and polyester. Some resistance bands come in the form of tubes, and you can also find resistance bands with handles at either end.
Resistance bands for running training generally come in two categories:
Long, stretchy running resistance bands: If you want to actually run with a resistance band, this is the way to go. These bands are fairly long and stretchy. You can purchase them from specialist running shops.
Regular resistance bands: This is the more common kind of resistance band. You won’t run while wearing these bands, but they can be used to train your running muscles.
Why run with a resistance band? Key benefits
Running with resistance bands provides plenty of physical benefits. It’s also a really practical way of doing cross-training. Here are some of the key resistance band running benefits:
Improved performance: Training with resistance bands helps you run with explosive power - that’s according to a 2018 study of handball players. After training with resistance bands for nine weeks, the players could accelerate quicker than before. Similarly, a 2020 study, also on handball players, found that resistance band training resulted in faster sprint times.
Can help lower injury risk: As with all kinds of strength training, using running resistance bands can increase muscle strength and bone density, according to experts. And that means you are at a lower risk of various kinds of overuse injury when running.
Versatile: With a single resistance band, you can train almost all muscle groups.
Cost effective: If you want to buy your own equipment, resistance bands are inexpensive and can be found in most sports shops and online. If you’re a member of a gym or athletics club, they’ll likely have ones you can use.
Practical: Resistance bands provide a way of doing strength training without needing your own collection of weights and dumbbells. When rolled up, resistance bands can be stored away easily and they don’t take up much space. They’re also lightweight, so you can go for a run with a resistance band, carrying it until you want to use it.
Weight loss: If you’re hoping to lose weight, then research shows that resistance band exercises are an effective way of helping reduce body fat.
Resistance band running exercises
One of the great things about running resistance bands is how many different exercises you can do with them. As mentioned above, there are two broad categories of resistance band running exercises - those where you actually run, and those where you use them to train specific running muscles. We’ve described both types below.
Exercise where you run with resistance bands
With the following resistance band running exercises, you’ll actually perform a running motion with the resistance band holding you back. This will help build running muscles - particularly those used in explosive sprinting.
1. Anchored resistance band sprints
To perform this exercise you will need a long and stretchy running resistance band. Find a secure anchor point you can wrap or tie the resistance band around that has space in front of it. If you’re part of an athletics club, there may be a place specifically set aside for this. But you could also find a sturdy fence post, poles, bollards or even a tree.
Loop (or tie) the other end of the resistance band around your waist. Now, sprint away from the anchor point. The further you run, the greater the resistance will be. Try to maintain the same speed until you can go no further. Return to the anchor point and repeat.
2. Sprint first steps with resistance band
This is a great resistance band running exercise, particularly for track and field racing. It adds resistance to your explosive first steps, training your muscles for powering off the line or the starting blocks.
Anchor the resistance band around a secure object close to the ground, then loop the other end of the band over one shoulder. Step forward so there’s already some tension in the band. Now, get into your starting position (on blocks for 100m - 400m runners, or standing for 800m and above). Then, simply drill your starting steps away from the line.
3. Partnered running against resistance bands
For this kind of resistance band running training, you will need a partner who will act as a kind of anchor. You will need a long resistance band, and space to run.
Each of you will place the resistance band around your waist. You will be in front, while your partner stands directly behind you, facing in the same direction. Next, you begin running forward, while your partner leans backwards a little but still walking forward. The combination of the resistance band and your partner’s body weight will force you to work harder, and therefore strengthen your running muscles.
4. Agility running with resistance bands
These are great resistance band exercises to run faster. They use shorter but flexible bands and tubes to add resistance to a variety of running agility drills and train your fast twitch muscle fibres.
Lateral quick feet: Wrap a fairly flexible resistance band around your thighs, then perform a rapid side-to-side shuffle, moving five steps in one direction and five steps back.
Resistance agility ladder: Using an agility ladder, wrap a resistance band around your lower legs then perform fast footwork exercises up the ladder.
Resistance band workouts for runners
There are countless resistance band exercises that you can use to build strength and explosive power into your running muscles. Here are just some of your options:
1. Resistance band knee drive
This resistance band running exercise will build strength in your quads - the large muscle group at the front of your thigh:
Stand up and wrap a resistance band around your front feet. Make sure it’s held in place by the sole of your running shoes.
Perform a knee drive movement, lifting your right leg up and forward. Keep your right toes pointed upwards to ensure the resistance band stays in place.
Repeat the movement five times, bringing your right foot almost down to the ground before lifting again.
Then, perform the exercise on the left leg.
Do three sets of five reps per leg.
2. Resistance band hamstring curl
This is a great resistance band exercise for training your hamstrings - the large muscle group along the back of your thigh:
Wrap a short resistance band around your lower legs. Place it just a few centimetres above the ankles.
Stand up straight, then bend your right knee and lift the lower leg back and up. The resistance band will make your hamstrings work harder. Then, return to standing.
Repeat five times on each leg.
3. Resistance band squats
Your glutes are powerful muscles that are vital for explosive sprinting and endurance. Resistance band squats can help train these key running muscles:
Stand up straight with a resistance band around your upper legs. Place it a few centimetres above the knee.
Stand with your feet hip distance apart, and extend your arms in front of you for balance.
Bend at the knees and perform a squat, sinking down as if you’re sitting on an imaginary chair.
You want your knees to remain strong and they should almost drive out to the side. The resistance band will ‘pull’ against them - but make sure to maintain the same position as if you were doing a regular air squat.
Perform three sets of 10 reps.
4. Resistance band clamshells
Clamshells are a great hip abductor exercise. Your hip abductors are muscles located on the outside of your hips, and they allow you to run in a strong, stable way, and can help prevent injury. Adding a resistance band will make clamshell exercises even more challenging:
Wrap a resistance band around your thighs, just above your knees.
Get into position by lying on your right hand side. You can bend your elbow and use your right hand to cradle your head for comfort.
Bend your knees and position your feet behind you.
Hinge your left knee upward as high as possible while keeping your right knee grounded. Return to the start and repeat five times.
Do three sets of five reps on each side.
More exercise ideas: Using resistance to improve speed in running
Health and safety for resistance band running training
Resistance bands are generally a safe way of exercising. Particularly when it comes to strength training, they’re arguably safer than free weights since you’re less likely to overload the weight or drop them on your feet.
It’s always important to check the band for cracks or damage - they can snap, and this can cause injuries. Don’t stretch the band more than 2-2.5 times its length. If you’re anchoring the band around an object, double check it’s secure. And if you’re using a band with a partner, never release the band while it’s stretched to avoid hurting them.
Improve how you run with resistance bands
Resistance bands provide an effective, versatile and flexible way of performing cross-training for runners. There are countless ways to use them to build muscle and bone density, and they contribute to better running form, power and can even reduce your injury risk. Get started with some of the resistance band running exercises we’ve described above, and you’ll soon start to see real improvements.
Keep learning: How to build stamina when running
Common questions about resistance bands for running
If you’ve never run with a resistance band before, you may feel unsure about using them. We’ve answered some of the most common questions about resistance bands for running.
How can resistance bands benefit my running performance?
There are multiple resistance band running benefits. Using a resistance band in your training allows you to target specific muscle groups that you use when running - particularly in your legs. By training these muscles, they’ll become stronger, more resilient, and able to deliver power when you need them. Stronger muscles can also help improve overall running form, meaning you’re less likely to suffer from injuries.
What types of resistance bands are suitable for running?
This depends on the sort of workout you want to do. For more active drills that involve actual running, you’ll need a longer, stretchier band built specifically to run with. But for exercises that target individual muscle groups, a shorter, firmer band is the way to go.
Are resistance band exercises suitable for runners of all levels?
Yes, runners of all levels can use running resistance bands. One advantage of resistance bands is that it’s not possible to add more load than is safe - which is more of a risk with free weights. Depending on your experience level, you can use stiffer or stretchier bands, and perform more or less complex exercises.
Can resistance band exercises replace traditional strength training for runners?
To an extent, yes. You can perform many of the same exercises you’d do with either free weights or your bodyweight while using a resistance band. However, after a certain point, using free weights or weight machines will probably be a more efficient way of adding resistance - you can only add so much resistance with a band.