Band Training for Runners

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Why Band Training for Runners is Necessary

Most runners I meet are minimally committed to strength training or stretching. All they want to do is run which is great if that’s what they enjoy. However, this is going to be a short-lived exercise strategy if they do not take care of the muscles that allow them to run.

Band Training Means Convenience with Good Results

The main reasons I feel runners do not stretch or strength train is because they don’t see results and it does not fit well into their training program.

From a stretching standpoint, static stretching after a run is fine but unfortunately most runners do not provide time post-run to stretch so it does not get done. Second, most runners feel they will loosen up during their first mile or two of running so they don’t see the need to stretch.

Muscles that are not lengthened before exercise will experience micro-trauma leading to sustained inflammation and pain.

The fact is muscles that are not lengthened before exercise are going to experience micro-trauma during the initial few miles of a run that will ultimately lead to sustained inflammation and pain. Also, muscles that are not put back into their normal length after exercise are slowly going to remain shortened. In both cases, it will ultimately be what prevents runners from running as their bodies age.

Band training for runners is by far the best option when it comes to rectifying both of these issues.

First, stretching with a band prior to a run will not only lengthen restricted muscle tissue but will also mobilize nerve tension restrictions that, in most cases, are the primary limitation to improving flexibility.

Second, strength training with bands will allow runners to improve strength in the end-range of motion where they need it most. Also, if done effectively, it will improve flexibility and core stability at the same time.

Last, band training for runners is all about convenience and making it easy to do. Bands allow runners to:

  1. Stretch anywhere before a run
  2. Mobilize nerve tissue safely
  3. Take the band along to strength train during the run
  4. Provide a variable resistance that will adapt to any strength level
  5. Perform simple end-range static stretching at the end of a run
  6. Put them in a standing position to train which is placing them in the posture they perform in

The Key to Band Training for Runners

Bands go wherever and whenever you want to train!

Attachment FREE Training with ONE Band

A Great Option for Runners

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Single Band Training Guide


Meet Dave

Dave Schmitz, PT, CSCS, PES has been writing, teaching and training how to implement resistance band training for rehabilitation, general conditioning, and performance since 1996. He is the founder & co-owner of Resistance Band Training— the leading band provider worldwide.

Along with being a co-author of the Amazon best seller, Total Body Breakthroughs, Dave is also the author and producer of numerous fitness & nutrition articles, E-books, DVDs. His passion is focused on trainers, clients, and athletes improve their body’s ability to handle momentum, gravity and ground reaction forces using elastic resistance. Dave also consults online with several high schools, universities, private performance training business and is also on the board of experts for the International Youth and Conditioning Association (IYCA).

8 Responses to "Band Training for Runners"
  1. Tim says:

    The importance of stretching for running can’t be overstated. I just wish I had learned this 20 plus years ago. This is the only thing that keeps my IT band and hamstring from giving me more problems. Plan for pre and post run stretching. It might be more time consuming but it will be worth it in the long “run”.

  2. Strong Mind says:

    It’s true. Thanks for the great info Dave!

  3. Jose says:


    Can you use these bands for exercising in a pool?



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