From Ankles to Glutes: The Vacation Band Workout That Covers It All

Dayna Player Robinson
10 minutes ago
3 min read

Vacation Band Workout for Runners: Stay Strong When You Can’t Run

It’s not often I find myself somewhere that isn’t safe to run — but let’s be honest, it happens! Whether you’re traveling to a new city, staying in a busy downtown area, or just landed somewhere where the roads or trails don’t feel right, you don’t have to skip your training altogether.

This is where a simple resistance band becomes your best travel buddy. With one small loop band, you can get in a full runner-specific workout anywhere — hotel room, balcony, beach, or even by the pool.

Below is the exact workout I did while on vacation to keep my feet, hips, and hamstrings happy and my form strong when I couldn’t get a run in.

Warm-Up: Foot and Ankle Activation

Before you think about running — or jumping into any workout — the feet come first. They’re the foundation of every stride.

1. Plantar Flexion (Pointing Toes Away) Loop the band around the ball of your foot and press your toes forward, like you’re pushing on a gas pedal. Control it back slowly.

Why: Strengthens the calves and improves push-off power.

2. Dorsiflexion (Pulling Toes Toward You) Anchor the band and pull your toes up toward your shin.

Why: Builds shin strength and helps prevent shin splints — a common runner complaint.

3. Inversion & Eversion (Side-to-Side Work) Turn the foot inward and outward against the band’s resistance.

Why: Strengthens the small stabilizers in your ankles to prevent sprains and improve balance on uneven terrain.

Hamstrings: Strength and Control

When you can’t run, you can still work on that posterior chain — the powerhouse for hills, sprints, and endurance.

4. Hamstring Curls Lying face down or standing, loop the band around your heel and curl your leg toward your glutes.

Why: Builds hamstring strength and helps balance quad dominance.

5. Single-Leg RDL (Romanian Deadlift) Step on the band, hold both ends in your hands, and hinge at your hips with one leg behind you. Keep your back flat and drive through your standing heel to return.

Why: Improves balance, glute engagement, and running stride stability.

Glutes & Hips: Runner’s Core Support

Your hips and glutes are the stabilizers that keep your knees tracking right and your stride efficient. Neglect them, and injuries creep in.

6. Side Steps (Lateral Band Walks) Band around ankles or knees, step side to side with control.

7. Monster Walks Keep that band on and take diagonal steps forward and back.

8. Squats + High Knees Finish the set with squats into alternating high knees to fire your hip flexors and glutes.

Why: These drills build glute medius and hip stability — key for smoother, injury-free running form.

Finisher: Plyometrics

End with Jump Squats — 3 sets of 10–15 reps.Why: Adds power, mimics running’s impact forces, and keeps your tendons elastic and responsive.

Cool Down: Recovery Dip

When the sweat’s done, reward yourself — I finished this one with a jump straight into the pool 🏖️. It’s not just refreshing; the cold water helps reduce muscle soreness and improves recovery.

The Takeaway

Even when running isn’t an option, training smart still is. Travel, weather, or safety don’t have to derail your progress. A small loop band can turn any location into a mini performance lab — and help you come home ready to hit the ground running (literally).

So next time you’re somewhere new and running outside isn’t ideal, grab your band, hit play on your playlist, and make those muscles work. You’ll thank yourself on your next run.

Bonus Tip: If you’re unsure what kind of band or resistance level . . . go with a multi pack like this. It has bands light enough for mobility work but strong enough for strength and plyos.

Stay safe, stay strong, and keep running — wherever your travels take you.

-Dayna, your favorite Exercise Physiologist 🏃‍♀️💪

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