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TRX exercises for runners

The strength training method that can take your running to the next level

TRX bands are suspension trainers that can help runners gain lean muscle and flexibility. TRX bands were born out of the military and can be used to help improve your strength, stability and cardiovascular health. 

Because TRX bands aren’t anchored to the ground, they can help reveal imbalances in runners and help them build balance and strength. Most of the exercises below can be done without the bands, but adding them makes the exercises a little more difficult. Runners love running, and most dislike all of the other stuff. Other stuff refers to things like stretching, rolling, strength, rehab and basically anything that isn’t a workout or long run. But implementing some activation and strength work can hugely improve your run. 

Brittany Moran, a Toronto base chiropractor says, “The TRX is great for runners because it gives some stability while still being able to challenge the single leg. This is so important for running because we are basically jumping from one foot to the other all the time.”

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You can use TRX bands as part of your prehab routine or in the gym for strength training. Most gyms have the bands, but if not ordering your own set is fairly affordable at only $100 CAD. 

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Hip stretch: hold the stirrups with your hands and get in a squat position. Place your right ankle on your left knee and squat on your planted leg. This should stretch your IT band and right hip. Then switch sides. 

Lower back stretch: Hold the stirrups in your hands and lean back into a squat position. Stretch your arms forward to feel a pull in your lower back.

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Strength exercises 

The Low Row: the low row has runners hold themselves up with the band and then pull themselves into their chest. This is an exercise that strengthens your upper back muscles, a place where runners can begin to show fatigue towards the end of a run of a race. 

One Leg Squat: hold the handles and lean backwards raising your left leg. Squat on your right leg, engaging your core for stability. 

Lunge: Single legs lunges are great for glute activation and strength. Place one foot in the strap and your free foot out front like you’re doing a lunge. Lunge for about 10 reps and then switch feet. Make sure your front knee isn’t going past your big toe. 

Hamstring curls: Put your feet in the stirrups and your shoulders on the ground. Lift your pelvis up and down, activating your hamstrings and glutes.