When it comes to strength training, sometimes simple is better. Rather than joining a gym or investing in at-home kit like weights and machines, all you really need to get started is a set of resistance bands.
You can strengthen your body efficiently and safely with just the bands and your own bodyweight, and you can adjust the difficulty by choosing bands with more or less resistance for different exercises.
What equipment do I need for this resistance band workout?
All you’ll need for this workout is a set of resistance bands and your usual gym kit – here’s the home workout equipment we recommend.
warm up
Stretch your arms out sideways and rotate them forwards, starting with small circles and increasing the size on each rotation.
Repeat this in the other direction. Perform test squats touching the floor and reaching up above your head on every repetition.
Want more? Check out this 5-minute running warm up.
How to do resistance band exercises
Perform each exercise for 45 seconds followed by 15 seconds of rest. To make the workout harder, increase the resistance of the band or increase the time of each exercise to one minute. Another way to increase intensity is to perform the moves more slowly.
cool down
Perform a full body stretch starting with your upper body and working your way down to your lower body.
resistance band workout
side leg lift
Areas trained: Outer thigh (abductors)
Why do it? Your outer thighs help with stability and keep your knees and feet in line.
Technique:
- Pull the resistance band around your calves, or attach to a (heavy) table leg
- Keep your right knee bent a little, and your core engaged
- Extend your left leg sideways
- Lift your left leg up and hold the top position for two counts
- Slowly lower your foot back to the floor
- Complete one set before changing over to the other side
Be safe: Keep a straight line between your foot, hip and shoulder.
overhead triceps extension
Areas trained: Back arm (triceps)
Why do it? Strong arms will help you to drive your arms backwards and increase your running speed.
Technique:
- Stand upright with your feet hip-width apart
- Hold the edge of your band in your left hand and put your arm over your head
- Hold the other end of the resistance band in your right hand behind your back
- Ensure that you have some resistance on the band
- Extend your left arm up to the ceiling
- Lower with control
Be safe: Keep your back straight and look forward.
shoulder press
Areas trained: Shoulder muscles (deltoids)
Why do it? Good shoulder posture will also improve your running posture
Technique:
- Stand with both feet on a resistance band
- Hold the edges in both hands
- Extend your arms up to the ceiling
- Hold the top position for two counts before lowering
Be safe: If your resistance band is too short, sit on a chair with the band underneath your bum.
hip flexion
Areas trained: Hip flexors (psoas muscles)
Why do it? Strong hip flexors will improve your running cadence and stride.
Technique:
- Tie your resistance band into a loop
- Stand with one leg on the resistance band
- Hook your other foot into the loop
- Lift your leg up until your knee is level with your belly button
Be safe: Hold on to something if you struggle with your balance.
bent over row
Areas trained: Upper back (rhomboids)
Why do it? Strong upper back muscles will improve your posture whi will help open your ribcage and in turn boost your breathing.
Technique:
- Stand with both feet on a resistance band
- Hold the edges in both hands
- Bend your upper body
- Ensure that you have some tension on the resistance band
Be safe: Keep your back straight.
prone glute lift
Areas trained: boom (glutes)
Why do it? Strong glute muscles will help you to improve your running technique, stabilize your hips and drive you forward.
Technique:
- Put a resistance band around your ankles
- Lie flat down on your stomach
- Lift your right leg up as high as you feel comfortable
- Hold the top position for two counts before lowering
- Complete one set before changing over to the other side
Be safe: Don’t roll over to the side to try and lift your leg higher. Only lift as high as your body allows you.
Squat with side leg lift
Areas trained: Front thigh, back thigh, outer thighs (quadriceps, hamstrings, abductors)
Why do it? This exercise builds all-round strength in your legs which will make you a better runner.
Technique:
- Put a resistance band around your top thighs
- Stand with your legs 1.5 times hip width apart
- Bend your knees to perform a squat
- Stand up and swing your right leg sideways
- Return to the squat position and repeat the leg swing on the left side
Be safe: Keep your back straight and look forward.
press ups
Areas trained: Chest, arms (pectorals, triceps)
Why do it? Good upper body strength will help you be a stronger runner. It will improve your speed and uphill strength.
Technique:
- Put a resistance band around your upper back and hold the edges in your hands
- Kneel on the floor and place your hands slightly wider than your shoulders apart
- Bend your arms and lower your chest to the floor
- Extend back up, working against the resistance of the band
Be safe: Keep your back straight.
