Boost your running efficiency with this post run band workout

The workout below is designed to work on strengthening common underactive muscles in runners. Strengthening these muscles can help to avoid injury and improve running efficiency.  Here you can find another runner specific workout I created.

Running long distances can put a lot of stress on the body. As you tack on the kilometers your body starts to lose form and efficiency when you begin to fatigue; which is often where overuse injuries come from. Adding a cross training routine can be said to enhance running economy from a physiological standpoint. What this means is your muscles become stronger, motor unit recruitment patterns become more efficient and there is an increase in tendon stiffness (as the tendon stretches out it stores elastic energy, as it contracts it releases that energy i.e. the movement of the Achilles tendon as your foot strikes the pavement) (Midgley, McNaughton, & Jones, 2007). All of which can lead to an increase in mechanical efficiency. As a result greater mechanical efficiency leading to greater running output.

Specifically targeting these muscles with a cross training routine or throwing it in to the end of your run can help lead to improve your runs.

You just need a flat band for this workout that you can tie into a circle, and use flat as well.

Repeat circuit 2-3 times.


  1. Banded deadbug (10-12 reps per side)

Target muscles: Core complex, glute medius

  • Place a band around your thighs and lie down on your back
  • Bend your hips and your knees to 90 degrees and bring your knees and feet out to hip width, with your arms straight up in the air
  • Start by keeping tension on the outside of your glutes
  • Extend your opposite arm and opposite leg while keeping your core engaged
  • Then bring back up to starting position, maintain tension on your glutes, alternate sides






  1. Dorsiflexion with band (10-12 reps per side)

Target muscles: Tibialis anterior (shin)

  • You’ll either need a partner or tie your band around something sturdy as an anchor
  • Sit on the ground with both legs in front of you
  • Pick a leg to do first and place a band over the top of the foot
  • (With partner) Push your toes away from you toward your partner. Your partner will hold the band, slightly pulling for some resistance. (With no partner) Set up is similar, except you will need to make sure you are sitting back far enough so there is tension on the band.
  • From here, move the ankle by flexing your foot toward you, hold for 2 seconds then relax your ankle by pointing your toes away from you. (Tension should be on the band the entire time)
  • Repeat all on one side then switch sides.




  1. Overhead trap pull (10-12 reps per side)

Target muscles: Mid-lower trapezius, rhomboids, levator scapulae, latissimus dorsi (secondary)

  • Start by holding a band overhead approximately wider than shoulder width
  • Pull the band behind your head thinking about rotating your shoulder blades downward and squeezing them together, bring the the band to approximately ear level
  • Keep tension between the shoulder blades, if you lose tension between your shoulder blades you’ve brought the band down too low
  • Bring the bands back overhead and repeat






  1. Banded monster walks

Target muscles: Glute medius, hip abductors, hamstrings

  • Step both legs through the band and place it around your ankles
  • Get into a half squat position bending slightly at the hips and the knees and keep your foot position nice and wide
  • Stay on your heels and take wide, controlled steps forward maintaining tension on the outside of the glutes
  • Take approx. 20 steps forward, then repeat walking backward for approx. 20 steps






  1. Russian twist with band hold (12-15 reps per side)

Target muscles: External/internal obliques, transverse abdominis, shoulder stabilizers

  • Sit on the floor with your knees bent and your feet flat on the ground
  • Lean back so your torso is at a 45-degree angle to floor, making sure to keep the spine straight and not rounded
  • Hold a band straight out front of your chest, make sure your shoulders are back and keep a constant tension on the band
  • Rotate to the right using your core keeping your arms in front of you
  • Staying controlled rotate to the left maintaining tension on the band




Hope you enjoyed this workout!

If you have any questions or need modifications shoot me an email at and I would be happy to help!



Midgley, A. W., McNaughton, L. R., & Jones, A. M. (2007). Training to enhance the physiological determinants of long-distance running performance. Sports Medicine, 37(10), 857-880.


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