If you are a runner, you will probably already know ( because we have said it on many occasions ) that strength training is a basic way to improve your career times and to stay away from the most common injuries among runners .
Many of the runners do not do strength training because they identify it only with lifting weights and either they do not like it or they do not have the necessary equipment at their disposal because they are not enrolled in a gym. In these cases, a good help can be the TRX or another accessory for suspension training : these are the five exercises with TRX that you can not miss if you are a runner .
Deep squat with TRX
The assistance of the TRX in the squat is a great help to keep your back straightin a movement that, if done without support, could be much more difficult. In addition, to perform this movement well we must have previously a good mobility of ankles, knees and hips , something basic to get a good career technique .
The squat assisted with the TRX also helps us gain strength in the legs without the need to work with external loads , only with our body weight. A basic exercise that we should include in our training routine.
Squats with jump with TRX
The squats with jump (or strides with jump, if we prefer it) are another of the exercises that can greatly benefit the runners, since it helps them to improve the power of the legs and buttocks , very important to improve the times in the race.
The explosive movement that we made when executing the jumps, facilitated in part by the grip of the TRX, will be beneficial for the impulse or takeoff phase of our stride , thus improving our speed.
Stride on suspension with TRX
The exercises in monopodal support also help us to improve the strength of our lower train while we work the deep muscles of the core , responsible for maintaining a good posture, our proprioception and balance, and hand-leg coordination , basic in the race .
In this case the TRX, instead of making the movement easier as it happened in the previous occasions, makes it difficult to keep one of the legs in suspension . If we are beginners we can perform a normal stride, with both feet on the ground, and get some extra help by grasping the TRX with our hands.
Pike in TRX
One of my favorite exercises to work the stability of the middle zone , although quite demanding, is the pike in TRX. With the long grip of the TRX, we place the feet on the stirrups while we lie on the stomach (we support the instep on the grabs). Once this is achieved, we place ourselves in the plank or front plateposition, and from there, we push our feet on the stirrups and raise the hips towards the ceiling until forming a V with our body.
If you do not have a TRX, a good way to start with this exercise is to place your feet on a fitball : instead of suspended it is done on an element that generates instability , but the result is very similar.
Climbers in TRX
A movement more aimed at the deep musculature of the abdomen or core, and with which we work both the stability of our posture and the movement that we print on the legs . The starting position of the climbers or mountain climbersis similar to that of the pike: in front plate position and with the feet tucked in the stirrups.
From this position, we bring one of our knees to the chest and then the other alternately, always taking care that the hip stays as in line as possible with our body (we do not let it fall to the ground or rise too high towards the ceiling).
Have you tried to include the TRX in your running training routine? A fun way to improve as a runner and that you can practice anywhere.
Image | iStock