Maintaining a regular strength training routine is often low on the priority list for runners. Nothing sounds less appealing than having to drive to the gym to complete some strengthening exercises when it’s much easier to head out the door and start running.

Luckily, strength training doesn’t have to involve heavy weights or even the gym if you have a resistance band.

Resistance band exercises are a simple way to maintain a strength training routine during any training season. The addition of a resistance band enhances just about any bodyweight exercise provides as many benefits as lifting weights.

>> Check out my favorite resistance bands here!

Maintaining strength throughout your entire body is key for runners who hope to stay injury free. Completing resistance band exercises that strengthen your arms, core, glutes, hips, legs, calves and back will help you stay strong during training and the off season.

Check out these resistance band exercises for runners to target those often neglected muscles, stay healthy and strong, and avoid making a trip to the gym.

This full body resistance band workout is a simple way to strength train right at home. Try these resistance band exercises to target your glutes, arms, abs, legs, back, thighs, core and more. These resistance band exercises are perfect for runners or any other athletes wanting to increase strength and fitness! #resistancebandworkout #resistancebandexercises #strengthtraining #resistanceband

Full Body Resistance Band Exercises for Runners

Bicep Curls x 20

Holding one end of the resistance band in each hand, let the rest of the band fall down towards the floor. Step both feet on top of the resistance band, standing with your feet about hip width distance apart.

Begin with your hands down at your sides, and then bend at the elbow as you bring your hands up towards your shoulders. As you lift your hands higher, you should feel increasing resistance from the band. After curling your hands up towards your shoulders, bring them back to their original position at your sides and repeat.

Tricep Extension x 15

Holding one end of the resistance band in each hand, let the rest of the band fall down towards the floor. Step both feet on top of the resistance band, standing with your feet slightly apart.

Bending at the knees, lean forward with your upper body, keeping your back and neck straight. With elbows slightly bent, bring your hands in towards your sides. Next, extend your arms straight back behind you, feeling increasing resistance as you do so. Bring your hands back to their original position at your sides and repeat.

Upright Row x 15

Step both feet on top of the center of the resistance band and grab the opposite end in each hand, creating an X with the band. Spread your feet slightly apart to increase resistance, or continue with them close together.

Begin with both hands down at your sides. Keeping your arms straight, extend both arms out to your sides, raising them until they become parallel with the floor. To increase or decrease the resistance, simply spread your feet wider or move them closer together on the band. Lower your arms back to their original position at your sides and repeat.

Cross Body Reach x 10 per side

Hold one end of the resistance band in your left hand and let the rest of it fall to the floor. Place your left foot on top of the resistance band, moving it closer to the opposite end to increase resistance, or further away from the end to decrease resistance.

Start with your left hand down at your side and then lift your hand, extending your left arm across your body. Reach across your body past your right shoulder until your left arm is completely straight. Lower your left hand back down to your side and repeat.

Kneeling Kickback x 30

Holding one end of the resistance band in each hand, kneel down on your hands and knees. Loop the band around the soles of both of your feet, creating a U shape around your body as you kneel.

While holding the resistance band in each hand, kick one leg straight back behind you into the air. Extend your leg until it is straight, moving your hands further down the band to increase resistance. Lower your knee back to the floor and repeat, alternating legs.

Skater Squats x 20

Step both feet on top of the center of the resistance band and grab the opposite end in each hand, creating an X with the band. Stand with your feet directly next to one another.

Slide your feet in opposite directions on the band, spreading them apart while simultaneously lowering into a squat position. At the same time, bend at the elbows and curl both hands up towards your shoulders, increasing the resistance on the band. Straighten back to standing as you slide your feet in towards one another and lower your hands back down to your sides.

Russian Twists x 30

Hold the resistance band with both hands near its center, placing your two hands a few inches apart.

Sit on the floor with your knees bent and legs out in front of you. Lean back slightly and lift your feet a few inches off the floor. With both hands in front of your, twist your upper body to the left, moving only your left hand towards the floor to create resistance with the band. Return to center and repeat, alternating sides.

Side Bend x 10 per side

Begin by standing straight with your left arm resting down at your side. Raise your left arm up over your head, leaning your upper body towards the right. Lower your arm back down to your side and repeat.

Calf Extension x 40

Holding one end of the resistance band in each hand, sit down on the floor. Extend your legs straight out in front of you and loop the band around the soles of both of your feet, creating a U shape around your legs.

Simply alternate between flexing and pointing your toes, feeling the resistance increase as you do so. Move your hands further up the band, closer to the center, to increase the resistance.

Leg Extension x 20 per side

Loop one end of the band around the leg of a sturdy object, such as a bed or couch. Loop the opposite end of the band around one foot and move away from the object until the band is extended but not tight.

Begin by standing with your feet slightly apart. In a single motion, lift your foot off the floor and extend your leg straight out to the side, creating resistance with the band. Bring your foot back to its original position and repeat on each leg.

These resistance band exercises for runners are a simple way to stay strong and healthy during training! Enjoy the convenience of strength training right at home without any additional weights.