I’m a running coach, so I make sure I strength train to make sure my body can cope with the demands of running. I started in the gym, but when mine closed down during the pandemic, I had to find a way to strength train at home.
Luckily, I managed to get my hands on a secondhand TRX suspension trainer and I’m still using it now! It’s great for both upper and lower-body workouts, as well as strengthening the core and working on mobility.
I’ve since started recommending the TRX to my running clients (and I’m not the only PT that recommends it) because it’s affordable and a real do-it-all bit of kit.
It can be used for lots of single-leg exercises, either using the straps as a footrest for the non-working leg, or as a way to help you balance and get lower than you could without support. Running is a single-leg sport, which makes single-leg strength, stability and control essential for runners.
It’s also great for core exercises, upper-body exercises, hip openers and stretching—all of which contribute to becoming a well-rounded and injury-free runner.
Another time-saving bonus with the TRX is that you can easily move from one exercise to the next. Once you’ve mastered adjusting the length of the straps you can transition from assisted lunges to upper-body rows in seconds.
And many exercises can be made easier or harder by moving your feet or hands closer to or further away from the anchor point. That makes it able to match your current level of strength and continue to pose a challenge as you get stronger.
Finally, it’s convenient. You can hang it over a door, wrap it around a tree or pole outdoors, or loop it over a pull-up bar. In less than a minute, you can transform any space into a full-body training zone.
Plus, it travels light, so you can continue training while traveling or even camping.
To show you just a little of what it can do, here are four of my favorite TRX exercises for runners.
1. TRX single-leg squat
Single-leg exercises are the TRX’s forte, and this move is great for improving strength and stability in each leg individually. This can be particularly helpful when you have a dominant leg that takes over when running, the single-leg squat can ensure both legs are worked equally.
2. TRX hamstring curl
The TRX hamstring curl will strengthen the posterior chain, which includes the glutes, hamstrings and calves, as well as your back muscles. A strong posterior chain can help performance in runners, while also keeping injuries at bay.
3. TRX plank to pike
A popular exercise, because it offers a lot of bang for your buck and is pretty fun to perform. It improves core strength and shoulder stability, and strengthens muscles in the arms, chest, back, hips and legs—all of which are essential for maintaining good form when running.
4. TRX Y-fly
This move is great for targeting the muscles in your upper back, shoulders and core. Doing this regularly can help promote proper posture and stability, which can improve your running technique. The exercise is also beneficial for helping with a strong arm drive during runs.
