12 Best Resistance Band Exercises For Running – Improve Your Speed

Strength training is often ignored by runners.

But keeping your body strong is very important for running, especially running injury-free.

Keeping the muscles in your legs and core strong is a must regardless of the distances you run.

But don’t get muscle mass and strength confused.

Carrying extra bulk can hamper performance in long-distance running but this article is about being strong, not big.

Resistance bands are the perfect tool for improving functional strength for runners.

And what makes them even better is you can use them anywhere!

Not only is it easy to replicate most free weight exercises with a set of bands, but they take up a fraction of the space.

They come in a wide range of resistance levels so there is a band for everybody and every muscle group of the body!

A set of 5 bands is going to give you a full-body workout no problem at all.

So building up strength in your legs and core just go so much easier!

It’s easy to do staple compound exercises like squats and deadlifts, that would your quads, glutes, and hamstrings.

But you can also target other muscle groups in the legs like your hip flexors, hip abductors, hip adductors.

Some great exercises you can do with resistance bands that are going to improve your running are.

  1. Monster walk
  2. Split Squats
  3. Overhead Squats
  4. Squat Lateral Leg Raise
  5. Hip Flexor March
  6. Glute Bridge
  7. Donkey Kicks
  8. Sumo Squats
  9. Banded Dead Bug
  10. Deadlifts
  11. Banded Abductors
  12. Banded Adductors

Do Resistance Bands Help With Running?

It’s important to train for strength and power, not for size.

So the type of training you want to be doing is in the lower rep range with heavyweights.

The way we can do this with resistance bands is by slowing down the repetitions.

When you spend more time under tension you fatigue the muscles more.

You can also add explosive movements like box jumps and jump lunges.

Explosive exercises are going to aid in your speed development, and these can be made more difficult with different types of resistance bands.

But standing inside smaller bands is going to make it harder you get your legs wider. Or by tying a bigger band around your waist and jumping forward, you’ll be using more power to just into the band’s resistance.

But just by our basic compound movements with resistance bands, we are going to fix any muscle imbalances that we have, resulting in fewer injuries.

Resistance band training can give you the same improvements in strength as traditional weights.

And they are a great way to turn you into a stronger runner on longer runs.

The different colors of bands are going to show you the band’s resistance.

And while this varies from brand to brand it’s not too difficult to figure out what the thickness is telling you about the band’s resistance level.

There are also different options with bands so it’s a good idea to try a few different types of bands.

I mostly use a loop band but only because they just happened to be the first ones I bought.

But you can also get them with handles at the ends of the band. Both have their pros and cons but either is a great option.

How Do Resistance Bands Help You Run Faster?

Resistance bands are a great tool for your strength training.

By performing all your favorite bodyweight exercises with the resistance of the band you can get so much more of the exercises.

Not only do resistance bands level up exercises like squats and push-ups by keeping extra tension on your muscles the entire time.

You can also use them to replicate more free weight and cable machine exercises.

Strength training will not only make your legs stronger but also improve your body’s capabilities of using energy and oxygen more efficiently.

And when you increase your body’s ability to use oxygen better you can hold a fast pace for longer.

Resistance band workouts are perfect for doing this not only at the gym but anywhere you want. I take a pack of resistance bands with me everywhere!

You really can train wherever you want with a packet of bands and it’s so easy to adjust the level of resistance you train at.

That’s why I wrote my Ebook.

Train wherever the f*ck you want. And it’s free for you to download right here.

Head over to Dmoose a get yourself a set of 6 Resistance bands for only $49.99!

What Type Of Strength Training Should Runners Do?

When training for strength to benefit your running you want to be training in the power and strength rep ranges.

So strength would be with weights at about 75-85% of your 1 rep max.

You want to be doing 3-4 sets of 5 reps.

Rest for 1-2 minutes between sets.

Focus on compound lifts like squats, lunges, and deadlifts.

And then your next workout could be in training for explosive power.

When training for the power you want to be training at 85-95% of your 1 rep max, 3-4 sets of 1-3 reps.

And again big compound lifts.

And you can finish off with sets of box jumps, bounds, and wall balls.

You can mix it up and train with dumbbells and kettlebells as well.

Explosive exercises like kettlebell swings are going to give you great benefits with your running also.

All of this can also be done with resistance bands, and even though resistance band exercises might not be able to offer you as much load as a barbell, by slowing down the exercises you can still get a great strength workout for your legs.

When you slowly stand back up into the pull of the band your legs are going to feel less resistance but for a much longer time.

Compound exercises like squats and deadlifts, whether down with free weights or resistance loops, are also working the deep core muscles as well.

A strong core goes a long way towards a strong lower body.

It’s important not to ignore your core strength when you run a lot.

A strong core is going to help keep you upright on long runs.

Training at home with resistance bands just got easier!

Check out this video I posted on youtube taking you through a full-body workout with resistance bands.

How Many Times A Week Should A Runner Do strength training?

Runners should be doing strength training 2-3 times per week.

And on opposite days from you running.

And it’s best to do dedicated strength training, not high-intensity training or CrossFit.

As a runner, you will be getting in plenty of cardio training.

You want to focus on proper form and training both your upper body and your entire lower body.

The following exercises are the types of movements you should be focusing on in your strength training.


Cossack Squats


Bent Row

Shoulder Press

All these exercises can be done easily with resistance bands as you can see. And from the comfort of your own home.

So if you haven’t got your copy yet, click here to download my free EBook. Train wherever the f*ck you want.

It’s my guide to everything you need to know about resistance bands and how they are your full home gym no matter what your goal is.