Resistance Band Strength Exercises for Runners on the Go

Welcome to the latest edition of 'workout Wednesday' when each week I share a new running or strength training for runners workout.

This week I planned a quick and efficient full-body strength workout using only a resistance band. It’s perfect for this time of year when many people are traveling and away from the gym. You don’t need to lug around kettlebells and dumbbells to get in an effective strength workout on the go. Throw a resistance band in your bag, and you’ll be ready for a quick workout whenever the opportunity strikes.

It’s especially great for runners because we tend to like to workout outdoors anyway. This week I filmed outside the Shred Shed to show you how easy it is to get in a full body strength workout. Do it in a hotel room, at the airport or Mom’s spare bedroom. Try a set before or after your run. Most of these are compound exercises that also combine upper and lower body movements for an efficient way to get in your needed strength work.

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Resistance Band Strength Exercises for Runners on the Go!


You will need a resistance band to perform this circuit. I like these bands from ProSource and you can save an additional 15% off when you use my discount code ALEA15 on any products on the site (except apparel).

The Circuit

Perform 8-12 reps of each exercise (unless otherwise stated) with little to no rest between moves. Once you complete all the exercises, rest for one to two minutes and repeat the circuit two to three more times.

resistance band exercises for runners on the go. Save to your favorite Pinterest board for later.

resistance band exercises for runners on the go. Save to your favorite Pinterest board for later.


Stand on the resistance band with your feet hip-width apart and hold the handles with your palms facing out at shoulder level. Push your hips back and lower into a squat position, like you are sitting on a chair until your thighs are parallel to the ground (or as low as your flexibility will allow). From the low position return to standing and press the resistance bands over your head in one fluid movement.


Loop the resistance band around a sturdy object at chest height. Grab a handle with each hand and back up until the bands are tight. Hold the handles with your arms bent at your sides at a ninety-degree angle and your palms facing each other. Step back with one leg to lower into a back lunge. In the low position, row the same arm as your back leg while keeping your elbow close to your sides. Return to standing and repeat on the other side.


Stand on the resistance band with your feet about hip-width apart and criss-cross the bands in each hand to create an X. Lower into a quarter squat position and take a large step out to the side and follow with the other leg. After three steps pause and pull the handles close to your body straight up to your chest. Pull until your arms are parallel with the floor, pause for a second at the top, lower back down, and perform three reps. Take three steps back in the other directions and repeat.


Stand on the resistance band with your feet about hip-width apart and hinge to lean forward at the hips. Start with your arms straight hanging down. Keep your elbows close to your body as you row the band up. Once your arms are in the row position straighten your elbow behind you for a tricep extension.


Starting on all fours, loop the resistance band around one foot and hold one handle in each hand on the ground. Kick back the looped foot with the resistance band. Pause at the top and lower the leg back to starting position without resting the knee on the ground between reps. Repeat on the other side.


Sit on the ground with your feet elevated and your back at a 45-degree angle. Loop the band around your feet while gripping the handles at chest height. Twist your torso to pull both handles of the bands to the ground on one side, then return to the starting position. Repeat on the other side.

Are you traveling this season? How are you squeezing in your workouts on the go?

Save 15% off on resistance bands from ProSource with my discount code for clients and readers ALEA15.

Want more ideas? Try these mini-loop resistance band exercises for runners.

Did you like this post? Know someone who might benefit? It helps me when you share with your friends and followers.

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