Whether you’re a long time marathon runner or are just starting your first couch to 5KM, TRX Training is a great cross training tool to help you improve your overall strength, running performance and recovery efficiency.
Strength Training with TRX is particular beneficial for runners, as it can help reduce the risk of injury in endurance athletes by correcting imbalances in your left and right side, which can lead to in an inefficient stride and injury over time.
In addition to overcoming muscle imbalances through unilateral training, TRX can help to improve mobility in the hips and ankles, and help build strength in your legs while working your entire body to improve your overall endurance, core strength, mobility and running stability.
Below is a TRX Workout designed to help build a strong core, improve posture, mobility and stability in runners.
These TRX exercises also provide an excellent way to recognize, improve and overcome imbalances, so you can do what you love, longer and more pain free.
Try it for yourself and watch your performance soar!
TRX For Runners Workout
Perform each exercise for 1 minute, 3 times over. Be sure to maintain a strong core and good form throughout each movement.
1) TRX Forward Lung Y-T-I
Stand facing away from the anchor point holding the handles with your hands and your arms straight out in front of you. Lunge forward until your front knee is bent at 90 degrees, letting the knee of your trail leg touches the ground. As you lunge down, your arms should go directly overhead, unloading your legs slightly so you can focus on the stretch. To return back to your starting position, brace your core, press your hands into the handles and drive through your front foot to return to the start. Reestablish your plank before repeating on the other side.
2) TRX Standing Roll Out
Facing away from your anchor point, stand feet shoulder with the part with your arms stretched out in front of you. Engage your core, tuck your tailbone and reach forward. As you fall forward reach your arms up until they’re in line with the rest of your bodying brace yourself with your core. Reverse the movement y drawing your belly button into your spine to return to start.
3) TRX Single Leg Squat
Stand facing the anchor point with your elbows under your shoulders and tension on the straps. Lift your left leg off the ground into a full pistol squat position with your toes pointed up to the ceiling. Then, lower your hips down and back, allowing the knee of your assisting leg to bend. Keep the majority of weight in your working leg and focus on driving up through your heel, thoroughly extending your hips at the top of the movement. Repeat on the left side.
4) TRX Low Row
Facing your anchor point, grab onto the handles with your palms facing one another. Lean back in your plank position until weight is on your heels, with your arms extended out in front of you. Looking up at your anchor point, focus on driving your elbows back to squeeze your shoulder blades together. Keep your core tight as you pull your chest up to meet your hands. Lower to return to start.
5) TRX Hip Press
Facing your anchor point, lie down on your back and drop your heels into the foot cradles. Bring your knees into your chest until your knees form a 90-degree angle over top of your hips. Dig down through your heels and push your hips up towards the ceiling by engaging your core and squeezing your glutes. Lower back down to start. For an added challenge, keep your hips off the mat the entire time as you extend and lower your hips.
6) TRX Pike
Adjust the TRX straps to mid-calf length. Begin in a suspended plank position with your feet in the TRX loops, toes facing down and wrists directly underneath your shoulders. Your body should be in a straight line from head to toe. Pressing down through your palms, lift your hips up towards the ceiling by drawing your legs towards your chest until you look like an upside-down V, or as high as you can go. Slowly lower your legs and return to the starting position and repeat.
7) TRX Hamstring Runner
The Hamstring Runner look like a mountain climber except on your back. As its name implies, this is a great exercise to fire up those hamstrings. But, since your hips are raised throughout the movement, it’s also good for your glutes, lower back and core.
To begin, with the TRX straps at mid-calf length, lie on your back, facing your anchor and place your heels into the foot cradles. Rest your arms flat on the floor alongside your body, palms facing down. Pushing through your heels, lift your hips off the floor. Contract your right hamstring to draw that knee in towards your body. As you return your leg to the starting position, begin to draw your left knee in towards your body for one rep. TRX straps should remain taut throughout the exercise. Repeat.
New to TRX Training?
Learn the Fundamentals with TRX for Beginners. Offered on Saturday mornings from 10:30-11:30AM, this complimentary class focuses on technique, flexibility, balance, and strength by developing basic TRX exercise foundations and training principals through easy to follow progressions.