This 10-minute resistance band routine for marathoners is designed to primarily target the glutes, hip flexors, core and upper back.  The hamstrings, quads, and calves are also strengthened.  Please consult a physician before beginning any exercise routine. Linking with Fairytales and Fitness for this Friday Fitness post.

We runners are really good at going forward in a straight line for miles and miles and miles.  That repetitive movement in a singular direction can cause muscle imbalances, especially when combined with the modern lifestyle of sitting at desks and looking at screens all day.  Muscle imbalances can lead to injury.  As marathon training ramps up, it’s important to address and correct these imbalances with strength work.  Resistance bands are my favorite way to build foundational running strength.

Last summer, when I injured my hamstring, it brought to light the weaknesses I had in my hips, glutes, and core. Since going through physical therapy, I have been religious about doing my resistance band exercises.  I incorporate this prehab exercise band routine into my marathon training three days a week, but check with a doctor first before beginning anything new.  These exercises may seem “too easy” or “unimportant,” but think of it like this: when building a house, you can’t build the top floor without laying a foundation.  Strengthening the glutes, hip flexors, core and upper back will lead to a strong body foundation upon which you can layer marathon training.

10-Minute Resistance Band Routine for Marathoners

4-point lateral walks

Lateral band walks are a great way to strengthen and stabilize the gluteus medius (glute mede) and hip abductors.  It’s a move that will help stabilize the pelvis, making this a key workout and preventative exercise for marathoners. I refer to this series as 4-point lateral walks because the band progresses through four point on the legs.  The farther the band gets from the center of mass, the harder this workout becomes, and the smaller your steps will become.

To perform 4-point lateral walks, begin with the band around the thighs.  Stand with feet hip distance apart and squat down into an athletic stance.  Make sure you can still see your chest and that you are not rounding over.  Step to the right with the right foot and then follow with the left foot.  Make sure that the knees do not cave inward.  Take 15 steps to the right and then 15 steps back to the left. 

Move the band to just below the knees and repeat.

Move the band to the ankles and repeat.

Finally, loop the band around the arches of your feet and repeat the 15 steps right and left.

Tip: Play around with the size of the steps you take and the pace in order to work the muscles in different ways.

Hip Flexor Marches

The hip flexor complex connects the femur to the low back, hips and groin.  They are responsible for the knee drive in the running motion, and are notoriously tight (due to sitting).  Often, stretching the hip flexors is recommended, but strengthening them is overlooked. Hip flexor marches with a resistance band will strengthen the hip flexor of the moving leg, the glute of the standing leg, core stability and works on balance.

To perform hip flexor marches, place the resistance band around the arches of the feet.  Brace the core (pretend like you’re about to be punched in the stomach) and bring the left leg up towards the chest with the knee is at 90 degrees.  Keep the standing leg straight and the hips level.  Hold for a count of three and lower back down.  Repeat for 10 with the left leg and then 10 with the right.  Work up to 15-20 per leg.

Tip: I like to vary the tempo of this exercises.  Up on one count, hold for three, then lower down for three.  The fast up, teaches the hip flexor to fire quickly, holding builds strength and stability, and then the slow eccentric movement down further develops strength and control.

Banded Sumo Squat Walks

Banded sumo squat walks are harder than they look!  This resistance band exercise works the glutes and the adductor complex. The 5 muscles that comprise the adductors are responsible for hip and stability, helping maintain proper alignment for running form.

To perform the banded sumo squat walks, place the resistance band around the thighs.  Stand with legs wider than hip distance (about 3 feet apart) and feet turned out at 45 degrees.  Squat into an athletic stance, chest tall, being sure that the knees don’t collapse inward.  Take 10 steps forward and 10 steps backwards.   Work up to 15-20 steps in both directions.

Dead Bug with Band

Dead bug with a resistance band really works the deep core muscles, challenges core stability, and develops hip strength.  This move is very similar to the hip flexor marches, but laying on the ground.

To perform: Place the resistance band around the arches of your feet.  Lay on the ground with knees lifted above the hips to 90 degrees.  Reach your arms straight above your shoulders so they are perpendicular to the ground.  Brace your core.  Kick your right leg straight to hover one inch off the ground while simultaneously reaching your left arm behind you.  Hold for a second and return to start.  Switch arm and leg.

Wall Sit with Wall Angels

As we stare at screens more, our posture deteriorates.  Our heads protrude forward and shoulders round.  This poor posture throws off running mechanics.  Wall Angels help correct poor posture and can be done standing or with the added wall sit (start just standing and progress to the squat).  Adding a wall sit works the muscles of the lower body and adding a resistance band to the wall sit helps strengthen external hip rotators, to keep the knees from knocking inwards as you run.

To perform: Place the band around the thighs. Place back against the wall and slide down until knees are at 90 degrees and feet are about 2 feet away from the wall.  Engage core and push knees slightly outward so there is tension on the band.  Raise arms into a goal post position with shoulder blades against the wall.  Slowly slide arms upwards, keeping shoulder blades, fingers and elbows against the wall the entire time.  You may have the mobility and flexibility to raise your arms fully straight above you (desired), or, like me, you may not.  Raise them to the point where elbows begin to come off the wall.  Complete 15-20 glides.

All together, this a 10 minute resistance band routine for marathoners (and runners in general) that can make a big impact on running.  Strengthening the glutes, hip flexors, core, and upper back will lead to more stability and efficiency when running.  This routine is something you can do at home in the evening or as a warmup before a run. Incorporating a resistance band routine will lead to big gains.

Do you use resistance bands?  Let’s stay in touch!  Follow me on Instagram or Facebook for more food/fitness related posts.  

Happy running,

Becca