If you're hitting a speed plateau, your muscles may be to blame. Improving your running speed means adding power to your stride and improving your stability through targeted strength training. Resistance bands offer a cheap and portable way to build strength in your legs and core muscles necessary to improve your overall speed.
Importance of Strength Training for Runners
Developing strength in your hamstrings, calves, hips, abdomen and lower back will help promote a powerful push-off and forward knee drive, a smooth stride and, consequently, greater speed. Regular strength training will also ward off injury and improve your running economy, or your ability to maintain speed and form with minimal effort. You can strength train with free weights, machines or your own body weight, but resistance bands give you the freedom to exercise anywhere with minimal equipment.
Hamstring Exercises
Your hamstrings, along with your calves, are the workhorses that propel you forward as you run. Squats and hamstring curls help strengthen the muscles running along the back of your leg. Stand on the middle of your resistance band and hold each end at shoulder level with your elbows bent to a 90-degree angle and your palms facing forward. Keeping your back straight, drop your hips toward the floor and bend your knees until your thighs are parallel with the floor. Return to a standing position and repeat. For hamstring curls, use a door frame attachment to secure your resistance band to a door about 12 inches from the floor. Attach the resistance band to your ankle and lay on your stomach, facing away from the door. Start with your leg extended straight behind you, and curl your heel toward your buttocks. Repeat for both legs.
Calf Exercises
For many runners, the calf muscles are the first to feel sore after a tough run. To perform calf raises with a resistance band, stand on the center of the band with your hands positioned as if you were about to do squats. Maintain your arm position as you lift your weight onto the balls of your feet, bringing your heels off the floor. Hold briefly before lowing your heels back to the floor. Repeat.
Core Exercises
The core muscles of your abdomen, lower back and hips play a fundamental role in stabilizing your body for a smoother, easier stride. Attach the resistance band to a door frame behind your head as with hamstring curls. Lie on your back with your head nearest the door, and hold the handles with both hands. Start with your arms extended over your head and your feet on the floor, knees bent. Slowly perform a crunch by lifting your knees toward your chest and bringing your hands toward your knees. Return to the starting position and repeat.
Sets and Repetitions
For each exercise, work up to two to three sets of 10 to 20 repetitions. When you can complete 20 repetitions with proper form, switch to a resistance band with more tension to continue seeing progress.
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