To get better, most runners—well, run. But the best runners know that improving speed and endurance isn’t just about logging more miles; it also requires time in the gym. And one of the best ways to build the strength you need to go faster and longer is with TRX suspension training.
“Not only does TRX simultaneously build muscular strength and endurance, it also improves coordination, balance, mobility, flexibility, and core stability,” says Justin Thomas Sanchez, certified personal trainer and master TRX instructor. “These benefits are vital to improving a runner’s performance.”
TRX Suspension Training System
TRX workouts are also helpful because they challenges a runner’s main movement standard: their stride and gait. “Runners constantly use the three-joint movement of the hip, knee, and ankle to propel themselves forward,” Sanchez says. “The hip and knee joints flex and extend and the ankles dorsi and plantar flex repeatedly as you run.”
By changing and challenging the condition of that movement standard with an unstable tool like the TRX, you’re strengthening those movement patterns in ways beyond the linear motion of running. “So when the runner heads back out on the road after training regularly with the TRX, their standard (gait and stride) improves, improving their whole running performance.”
We asked Sanchez to share the best TRX suspension training exercises for runners. Below,
Susane Pata, TRX Senior Master Instructor, demonstrates each move at Nimble Fitness in New York City. These exercises may seem familiar, but when you add the TRX to the mix, the instability takes them to the next level.
TRX Plank
Helps to keep chest upright and open to improve breathing and arm drive while running
Line up the TRX handles with knees so that foot cradles line up with middle of the calves. Place feet in cradles toes first, then roll over to face away from anchor, with hands directly under shoulders. Flex feet to fire up quads and squeeze glutes and thighs together, lifting hips to plank position. Hold for 10 seconds, then rest for ten seconds. Repeat 3 times, then rest for 30 seconds. That’s one set. Do 2 more sets.
TRX Suspended Lunge
Corrects running imbalances by improving core strength, single-leg stability, balance, and mobility
Line up the TRX handles with knees so that foot cradles line up with middle of the calves. Combine both foot cradles together and, standing slightly in front of the anchor, place the ball of the right foot in the cradle. Line up cradled right foot with anchor, keeping left leg straight and placing hands on hips to balance or use arms to pump as if you’re running. Slowly lower into a lunge, sending the right cradled foot backward and keeping a 90-degree angle in the left knee. Return to start. That’s one rep. Do 8 to 10 reps, then repeat on the other leg. That’s one set. Rest for 30 seconds, then do 2 more sets on each leg.
TRX Hamstring Curl to Hip Press
Activates the posterior chain, engages the core, and strengthens the hip musculature
Line up the TRX handles with knees so that foot cradles line up with middle of the calves. Place heels in foot cradles directly under anchor and lie faceup, arms extended at sides. Lift hips several inches off the floor, keeping spine straight. Curl heels in toward butt, then press hips toward the ceiling. Reverse, lowering hips to a neutral spine and extending legs straight. That’s 1 rep. Perform 8 reps, then rest for 30 seconds. That’s 1 set. Repeat 1 more set.
TRX Atomic Pushup
Strengthens the torso and chest and builds core stability
Line up the TRX handles with knees so that foot cradles line up with middle of the calves. Start in a high plank position with toes in foot cradles, wrists directly under shoulders, and core engaged. Lower chest to floor, then push back up to a high plank. Engage lower abdominals to bring knees toward chest. Extend legs back out to starting position. That’s 1 rep. Perform 5 to 10 reps.
TRX Sprinters Start
Builds the muscular endurance of the quadriceps, hamstrings, and glutes
Fully lengthen the TRX straps. Start in a standing plank at a 45-degree angle from the floor, holding on to TRX handles and facing away from anchor. The handles and straps should be between your arms and torso. Step right foot backward into sprinter stance, then drive your right knee forward—you can add a hop for an extra challenge—before stepping back again and immediately repeating. Continue on right leg for 30 seconds, the repeat on the left leg. That’s 1 set. Rest for 30 seconds, then perform 2 more sets.
TRX Low Row
Strengthens the core and upper body to reinforce good running posture
Shorten the TRX straps so that handles line up with hips. Facing the anchor point, grab handles, palms facing each other, and lean backward with arms straight until you feel tension on the straps. To make it easier, walk further away from the anchor point. To make it harder, walk closer to the anchor point. Engage shoulders and back to pull chest up to the handles, then return to start. That’s 1 rep. Do 12 to 15 reps for 2 sets.
[Blast through a series of HIIT sessions to boost running strength and prevent injury with the IronStrength Workout.]
TRX Lunge to I Fly
Develops mobility in hip flexors, stability in core, and improves single-leg balance and coordination to help with stride
Set TRX straps to mid length. Face away from the anchor point, with arms at chest level and palms facing down, while holding handles so that there is tension on the straps. Take a big step forward with right foot and drop down into a lunge, lifting arms up overhead. Drive through right heel and lower arms to return to starting position. Repeat on left leg. Continue alternating for 10 reps on each leg, then rest for 30 seconds. That’s 1 set. Do 2 sets total.
TRX Curtsy Lunge
Improves mobility in the hips and engages core and glutes to improve running form
Set TRX straps to mid-length. Facing anchor point, stand with feet hip-width apart and hold the handles in front of you. Shift weight onto right leg and draw left knee to chest. In one movement, lower down into a curtsy squat, sending left knee to right feel, dropping hips as low as possible while keeping the chest up. Drive through right heel and use the TRX to return to standing. Do 5 reps, then rest for 30 seconds. Repeat on other leg. That’s 1 set. Do 2 more sets.
TRX Squat to Row
Helps to develop integrated core strength, as well as hip, ankle, and shoulder mobility
Set TRX straps to mid-length. Facing anchor, hold both handles with palms facing each other, arms extended, and lean back to a 45-degree angle. Engage core so that your body forms a straight line from head to toe. Lower into a squat, then drive through heels to return to start. Bend elbows to pull chest to handles for a row. Continue for 30 seconds, then rest for 15 seconds. That’s 1 set. Do 2 more sets with 30 seconds of rest between each. (To make this move easier, step away from the anchor point; to make it harder, step closer to the anchor point.)
TRX Squat Jump
Develops explosive leg power
Set TRX straps to mid-length. Facing the anchor point, grab handles with palms facing in and elbows in tight to body. Lower into a squat position with weight in heels, using the handles for balance. Drive through the heels to explode off the ground as hands rotate to use handles for extra lift. Land softy and repeat. Continue for 20 seconds, then rest for 10 seconds. Repeat 4 to 8 times. (To make it easier: Simply lift up from the squat without the jump for less impact.)
The 15-Minute Total-Body TRX Workout for Runners
Because the TRX uses gravity and your own body weight, it’s a killer tool for a total-body workout. Think about the best runners: “They’re not just using their legs, they’re flexing their biceps and pumping their shoulders; their core is reacting to keep their spine supported and transmit power from the legs to their arms to increase speed,” Sanchez says. “This TRX workout targets all of those area with the added benefits—challenging coordination, balance, mobility, flexibility, and core stability—that they wouldn’t get from a more stable piece of equipment.”
How to do this workout: For endurance, perform 2 sets of the exercises below for the number of reps or amount of time indicated, resting for 30 seconds between sets. For high-intensity interval training, perform 1 round at the highest intensity you can handle.
Squat to Row: 10 reps
Suspended Lunge: 8 reps on each leg
Sprinter Start: 30 seconds per side
Atomic Pushup: 10 reps
Hamstring Curl to Hip Press: 5 reps
Location: Nimble Fitness
Photography: Julia Hembree Smith
