Unlocking Your Potential: The TRX Program for Runners
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The Power of TRX for Runners
Are you looking to switch things up in your workout routine without heading to the gym? This TRX program takes just ten minutes and can be done right at home!
Photo by deepigoyal on Unsplash
As a fitness professional and kinesiologist, I find the TRX to be an essential tool in my training arsenal. Its unique design promotes both strength and stability, making it invaluable for enhancing athletic performance. For runners, the TRX facilitates a variety of leg-targeted and full-body exercises that aren't easily achievable with traditional weights or gym equipment.
In this article, I’ll share five of my top TRX exercises for runners, creating a quick mini-program you can follow at home. Whether you feel hesitant about the gym or are simply tired of your usual squats and deadlifts, this invigorating routine will keep you engaged while building strength. And the best part? You can complete it in just 10 minutes!
Your Home Strength Routine for Running
Before we get started, note that there are several excellent alternatives to the TRX that can be more budget-friendly. If the price range of $150–200 for a premium set isn’t appealing, you can find suitable options for $30–100. I recommend checking reviews and ensuring any product you choose is endorsed by health professionals before making a purchase.
Here are five straightforward movements to elevate your training in ways you may not have imagined. If you have additional time, feel free to double up and perform two sets of each!
- Squat
Image from trueconditioning.com
- Reps: 15–20
- Instructions: Begin in a neutral stance with feet shoulder-width apart. Hinge at the hips and lower into a 90-degree squat while keeping your heels grounded. Engage your glutes to return to standing. For an added challenge, perform a double pulse at the bottom of each rep! Use the handles as needed to assist.
- Single-Leg Hinge
Image from GetStrong
- Reps: 12–15 per side
- Instructions: Position yourself on one leg while facing away from the wall or anchor. Hinge at the hips and extend the lifted leg back (as shown in the image). Control your descent and then rise back to standing. Focus on keeping your hips stable and the back heel driving upward.
- Pistol Squats
Image from menshealth.com
- Reps: 8–10 per side
- Instructions: Step slightly forward and lift one foot off the ground. Lower into a squat while maintaining balance. Use the handles for support as needed. Keep your chest up and shoulders relaxed throughout the movement.
- Hamstring Curl
Image from Muscleandfitness.com
- Reps: 10–15
- Instructions: Lie on your back and place your heels in the TRX handles. Lift your hips and pull your heels toward your glutes. Slowly extend your legs back out. If this feels challenging, take breaks or start with a floor slider variation.
- Jump Squats
Image from GetStrong
- Reps: 20 or until failure
- Instructions: Similar to the squat, but focus on explosive movement. Jump off the ground as you extend upward. Maintain form and control, especially as you tire. Push yourself to reach that point of fatigue!
BONUS MOVEMENT! — TRX Bulgarian Split Squat
Photo by Alexandr Podvalny on Unsplash
In Conclusion,
The TRX is an exceptional tool for runners at any fitness level. Not only does it promote strength in an engaging way, but it also enhances your stability, body awareness, and overall balance. Aim to incorporate this program 2–3 times weekly, and you'll notice significant improvements in your running performance!
TRX Workout for Runners: This video demonstrates effective TRX exercises to enhance strength and stability specifically for runners.
TRX Workout for Trail Runners | Part 1 | TRX Series: A guide to utilizing TRX for trail runners, focusing on strength and agility.