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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.

Description: Bottom-up squats

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.

Description: Hip press

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.

 

Description: Side plank with rotation

Side plank with rotation

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