Running Technique Drill: Resisted Running on the Spot


I want to share the above drill with you. It has become one of my favourite resistance band exercises for running developing better running form 🙂

In particular, I find that this simple drill helps runners better develop a sense for holding their hips ‘up and forward’ as they run, maintaining a tall posture with gentle forward lean.

The resistance of the band trying to pull the hips into flexion (pulling the butt backwards) is met my increased engagement of the glutes and hamstrings to extend the hip more forcefully. Combine this drill with some short sets of strides and feel the transfer into your running form…

Give it a go, and let me know how you get on!

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About The Author 

James has an academic background in Sport Rehabilitation and a special interest in Applied Biomechanics. He currently coaches a large number of Runners and Triathletes across all levels of ability and performance. He's grown a strong reputation for enabling athletes to improve their running performance and overcome running injuries through improving their Running Technique and developing Running Specific Strength.



  • Hi James,

    I love this drill very much. I just tried it this evening before my run, between my run and after my run. I strongly believe the more I practice this the more my body and my muscles will memorize it.
    Looking forward to see the result.
    Thank you so much for sharing it.


    • HI Kate,

      Thanks for the feedback! I’m pleased to hear you feel the benefit to the drill. As you say, little and often is the way to go when teaching your body new movements. Repetition builds habit!

      Good luck,


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