Whether you’re new to running or are
preparing for a marathon, TRX is a great way to improve your technique. We show
you how.
If you’re looking for a performance booster
that will tone you up as well as kick you into your best race shape ever, grab
hold of a TRX. To use this popular suspension training system you simply hook
your hands or feet into hoops at the end of its nylon straps, find your balance
and perform a range of dynamic resistance exercises that can help improve your
strength, power, balance and flexibility.
“The TRX is particularly good for runners
because it helps build strength in your legs while working your whole body in
several planes of movement. This type of exercise counteracts the repetitive
forward running motion that can cause muscle imbalances and injuries,” explains
TRX director of training and development Fraser Quelch (trxtraining.com). “The
exercises in this workout will lengthen as well as strengthen your muscles, in
turn giving you a better freedom of movement. This will then encourage greater
flexibility, especially in common tight spots for runners, such as the hips and
shoulders”
Tailor your trx workout to your needs
For speed and explosive power, perform
powerful jumping movements in both forwards and sideways directions. For
flexibility, you need to concentrate on moves that stretch and strengthen, such
as side lunges. For a strong core and toned abdominals, keep your core switched
on throughout each move.
How to do this workout
Start with a warm-up by jogging for 10
minutes. Then perform the exercises in order, for the correct amount of reps
and sets, before moving on to the next move.
Bottom-up squats
Reps: 45 seconds
Rest: 20 seconds
Sets: 3
Benefits: Improves mobility and range of
motion in your hips; an extremely tight spot for runners. This move will also
strengthen your glutes, legs, hamstrings and core.
- Holding the handles of the TRX, lean back
with your feet hip-width apart, so all your weight is in your arms (a)
- Still leaning back, drop down into a deep
squat, so your bottom is just a few inches off the floor. Using the TRX
handles, pull yourself forward so your knees are in line with your feet
(b)
- Hold, then stamp your feet 10 times to
open up your hips and work your legs.
- With your feet facing forwards, stand up
using your glutes and legs rather pulling yourself up with your arms.
Bottom-up squats
Hip press
Reps: 45 seconds
Rest: 20 seconds
Sets: 3
Benefits: This move teachers you how to
switch on your glutes, which will help you transfer power more productively
when running. It will also work your core and hamstrings, while stretching out
your hip flexors.
- Lie on your back with your heels in the
foot cradles.
- Keeping your hips down, pull your knees
towards your chest until they are directly above your hips.
- Raise your arms over your chest (a),
drive your heels into the foot cradle and lift your hips so your body
forms a line from your shoulders to your knees (b)
- Pause, then slowly lower your hips
towards the floor before powering your hips back up. Squeeze your glutes
throughout the move and keep your core engaged to stop you from toppling
over.
Hip press
Side plank with rotation
Reps: 45 seconds
Rest: 20 seconds
Sets: 2
Benefits: A great core move that also works
your balance, obliques, abs and back. These muscles need to be strong to help
you absorb the force created by running.
- With your feet in the TRX straps, place
your right elbow on the ground beneath your shoulder.
- Raise your body into a side plank
position, so your weight is resting on your elbow
- Extend your left arm towards the ceiling
(a), then lift your hips up and rotate to reach under your chest with your
left arm (b)
- Hold, then rotate back to the starting
position. Repeat, then swap sides.
Side plank with rotation
