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Strength training can help endurance runners improve performance and achieve more even and well-developed muscles while avoiding muscle imbalance, which could lead to injury. TRX suspension is a form of strength training using equipment that doesn’t take up much space. All you need are suspension straps and a steady surface to hang them from. Here are some exercises you can do with them that will help runners specifically! Start off with three sets of the number of reps recommended and slowly increase the number of reps as you go along.
We have conveniently embedded video links in the headings for easier learning, just for you!
If you find that normal lunges don’t train your muscles enough anymore, try out the TRX suspended lunge! It’s a good way to correct imbalances in your leg muscles and train for balance and stability as well. Stand with your back to the trainer with one foot through both of the suspension straps and the other foot firmly on the ground. Lower down into a lunge while extending the foot in the cradles out behind you. Return to your original position. Start off with 10 reps for each leg.
This exercise will even out your stride by developing the mobility in your hip flexors, stabilising your core and improving your single-leg balance and coordination. 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 kiss the ground. As you lunge down, your arms should go directly overhead, unloading your legs slightly so you can focus on the stretch. Then, brace your core, press your hands into the handles and drive through your front foot to return to the start. Re-establish your plank before repeating on the other side. Start off with 5-10 reps on each side.
Obviously, your ankles need to be strong to be able to support the steady thumping of your feet on the ground as you run. This exercise will help you train the mobility and strength of your ankles, reducing your chances of a sprain. Stand facing the suspension trainer with your feet pressed together, holding the handles out in front of you. Brace your core and engage your glutes and hamstrings as though you are performing a plank while standing up. Drop your hips down and back, while pushing your knees out, bringing your butt as close to your ankles as you can. When you get to the bottom, extend one leg out and pull yourself forward and back. You should feel as though you are pivoting back and forth on your ankle. Start off with 5 reps on each leg.
This will help develop your posterior chain, hamstrings, lower back, and glutes, correcting imbalances from both front to back and from side to side. Lay on your back with your heels in the foot cradles, directly under the anchor point. Drive your heels down, squeeze your glutes and brace your core to lift your hips. Imagine you are performing a plank on your back. Without letting the straps slip, draw one knee towards you and keep your other leg out straight. Try to focus more on keeping your non-moving leg straight, instead of your moving leg. Then, press your foot back out and repeat on the other leg. Start off with about 5 reps on each leg.
TRX suspension is a form of strength training using equipment that doesn’t take up much space.
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