Running exercises performed with resistance from exercise bands build strength and endurance in hip and leg muscles. Resisted running is less stressful on your joints than plyometric exercises and weightlifting, and focuses exclusively on the muscle groups important to running speed and power. Resisted sprints are best done with longer exercise bands designed specifically for running, but you can also link together three or four standard exercise bands for your lower-body workout.
Step 1
Attach one end of the exercise band to a sturdy, stationary object such as a fence post, light pole or the bumper of a parked vehicle. Clip the other end of the band to a speed harness.
Step 2
Place a safety cone about 10 yards from your stationary anchor point.
Step 3
Secure the speed harness around your chest and shoulders. Assume a normal starting position for your sport, such as a three-point stance in football or a track sprinter's stance.
Step 4
Sprint to the cone. As you approach, resistance from the exercise band will increase, slowing you down. Do not shorten your stride to compensate, but try to maintain full speed until you are within one to two strides of the cone. Let the resistance help bring you to a stop at the cone.
Step 5
Maintain your forward body lean so the exercise band doesn't pull or slingshot you backward. Stride slowly backward to return to your anchor point. Assume your starting stance again. Perform three sets of 10 resisted sprints.
Things You'll Need
- Sprint harness
- Excercise band
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