Whole-Body Resistance Band Workout for Runners
Resistance bands are perfect for doing your workout anywhere, no matter what your level of fitness. Resistance bands challenge your muscles without putting extra pressure on the joints, they are inexpensive, and they are lightweight - pop them in your bag, and you're ready to go.
When choosing your resistance bands, get one that will enable you to complete 12-15 reps for each exercise correctly. Once you can do that amount, move on to a stronger band. The thicker the resistance band, the greater the resistance. You can find some at Victorem.
Here is a whole-body resistance band workout, especially for runners.
#1 Mountain climbers
Mountain climbers are a brilliant full-body exercise. We often do these very quickly, but this time, try wrapping a resistance band around the middle of your feet and doing mountain climbers slowly.
You will want to move slowly so that you ensure you are doing this exercise following the correct form. The more attention to detail, the better.
#2 Lateral band walks
Lateral band walks target your glutes, hips, and thighs, and are an excellent exercise to do to avoid injury while running.
Start with both feet together, and a resistance band wrapped just above your knees. Sink into a half squat and move sideways while keeping your arms out in front of you, your back straight, and your chest high. Step out with one foot and then bring the other foot up to meet it each time.
Make sure your knees stay bent slightly as you work your way across the room. Repeat on the other side.
#3 Sumo squat walks
Keep the band in the same place as in the previous exercise, but this time, stand with your feet 3 feet apart and sink into a sumo squat. Your feet should be slightly turned out.
Now walk sideways as you did before while keeping the sumo squat stance the whole time. Ensure your back stays straight and keep your hands out in front of you (you can clasp them).
#4 Leg raises
Leg raises work your glutes and help with the extension of your thigh. You can do these lying down, but for this exercise, try them standing.
Wrap the resistance band around your ankles and stand up straight. Now send one leg out to the side first, then straight out behind you, and then back on a diagonal. Your hands can stay on your hips if you like while you do this: the idea is that only the banded leg moves.
#5 Clamshells
Clamshells work the outer muscles of your legs as well as your hips.
Lie down on your right side and support your weight with your elbow, or lie with your arm out on the floor. Bend both knees so that your legs form 90-degree angles. Wrap a resistance band around your thighs.
Now for the clamshell. Open your top knee towards the ceiling or sky while keeping both feet together, as if you were forming a clamshell that is opening. Pause at the top, then bring your leg back down slowly. That's one rep.
Do your reps as needed, then turn over and repeat on the other side.
#6 Plank with toe taps
Planks with toe taps work the sides of your legs while you're also working your core muscles. Win!
Wrap a small band around your ankles and get into a plank position. While in plank, move one foot out to the side and tap your toes on the floor. Then do the same toe taps with the other leg. Repeat as needed.
#7 Upright rows
Upright rows target your back, which helps keep your core stable as you run.
For this exercise, wrap the resistance band just above your wrists, and stand with your feet hip-width apart. Lean slightly forward (keeping your back straight) till you're at a 45-degree angle and your hands are pointing toward the ground.
Bend both elbows, bringing them either side of your waist while you keep your arms close to your sides. Ensure your arms are the same distance apart throughout the whole movement.
#8 Shoulder external rotation
This exercise works your shoulders and upper back.
Stand with your feet hip-distance apart. Wrap a small resistance band just above your wrists, and bend your elbows so that they are touching your waist and your forearms are parallel to the floor, with your palms facing each other.
Now rotate both palms at once so that they face up when the band is taut. Pause here, and return to the start position.
Enjoy your whole-body resistance band workout!
