The treadmill provides effective aerobic exercise, but with a little bit of creativity it is possible to combine resistance band training with cardiovascular activity. This type of workout is best suited for a treadmill with an incline setting, a continuous resistance band for leg work and tubing with handles. Most resistance band manufacturers sell an attachment that allows you to secure the tubing to the treadmill frame.
Aerobic Leg Work
Strength plays a key role in speed, according to former Olympic track and field coach Tudor Bompa. While most people perform strength and speed workouts independently, resistance bands allow you to train for both aspects simultaneously. The round, wide, continuous resistance bands work best for novices. Place the band around your thighs, above your knee. Stand on the treadmill, and begin walking at a moderate pace. Lengthen your stride and increase your speed after five minutes. Experiment with walking forward, backward and sideways. Forward and backward walking works your hamstrings and quadriceps, while lateral walking works your inner and outer thighs.
Resisted Running
Athletic coaches use resisted running techniques to build strength, leg speed and power in their athletes. Some outdoor resisted running devices consist of a waist harness, to which heavy resistance cords attach. The coach holds the cords, while the runner moves against the band's resistance. Sprinting cords, often used for indoor treadmill training, increase individual leg speed. The thin but sturdy elastic resistance cords attach above the knee via a Velcro sleeve. After the coach attaches the cords to the athlete, he steps back from the treadmill. The farther the coach stands from the treadmill, the greater the resistance. This is a highly advanced workout, suitable only for experienced exercisers.
Using the Incline
Most treadmills allow you to pause the machine while it is in the incline position. Incline training increases hamstring and gluteal muscle activity and caloric expenditure, while adding challenge to resistance training exercises by increasing the range of motion. This routine works well on its own, as part of a cool-down, or interspersed between running segments as a circuit training workout. Secure the band attachment device to the treadmill bar, typically located directly under the console. Loop the band through the device, and tuck the ends into the area used for holding water bottles or similar items. Set the treadmill on "manual" and begin your workout. Do not use an interval setting for the treadmill, because the machine will decline on its own once you press "Stop."
Incline Treadmill Band Workout
Press the "Pause" button if you are using the bands for circuit training, or the "Stop" button if you have completed your aerobic workout. Hold the tubing handles and walk to the declined end of the treadmill. Bend your elbows, squeeze your shoulder blades toward each other and perform a row. Simultaneously bend your knees and perform a squat. Finish one set of 12 repetitions, then walk to the raised end of the treadmill, with your back facing the console. Bend your elbows, aligning the band handles with the front of your chest. Place one foot in front of the other to create a lunge position. Bend both knees and lift your rear heel as you straighten your arms to perform a chest press.
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