To get better, most runners just run. However, the best runners know that improving speed as well as endurance isn’t just about logging more kilometres on the road. You also need to log time in the gym. And one of the best ways to build the strength that you need to go faster and longer is with suspension training.
When added to your training routine, exercises using suspension training can assist runners with building strength, boosting power and increasing flexibility. It’s one of the most useful pieces of equipment in any gym and it unlocks countless bodyweight exercises that will help any runner.
Strength training with suspension training is particularly beneficial for runners as this type of training can help to lessen the risk of injury in endurance athletes. This is accomplished through correcting imbalances in your left and right side, which ultimately can lead to an inefficient stride as well as injury over time.
In addition to conquering muscle imbalances with unilateral training, suspension training can help to enhance mobility in your hips as well as ankles. Suspension training will also assist with building strength in your legs while working your entire body. The purpose of this is to improve your overall endurance, core strength, mobility and running stability.
What Suspension Training Workouts Are Good For Runners?
Suspension Training Hamstring Curl
To run faster as well as prevent injuries, you need to keep your body balanced between the front of your body (anterior) in addition to the back (posterior). Most runners suffer from a weaker posterior chain. Anytime they work the backside is an advantage.
How to do the suspension training hamstring curl:
- With the straps of the suspension trainer at mid-calf length, lie on supine on a mat facing the anchor point. Put your heels in the foot cradles.
- Keeping even pressure in your heels, engage your glutes and core. Make sure that your hips are lifted and drag your heels as if they were on train tracks. Do this until your knees are stacked over your hips.
- Straighten your legs while making sure that your core is kept tight.
Do between three to four sets of eight to 10 reps each.
Suspension Training Hamstring Runner
With this particular exercise, there’s an added challenge of rotation as well as core work. This is beneficial for runners of any distance. Runners should control rotation if they would like to produce more power in addition to being faster. The goal is to ensure that you keep even pressure on the foot cradles during the entire movement.
How to do the suspension training hamstring runner:
- With the straps of the suspension trainer at mid-calf length, face the anchor point. Lie on your back and put your heels in the foot cradles.
- Maintaining an even pressure in your heels, engage your glutes as well as your core. Keep your hips lifted. Pull your right heel as if it was on a train track, while preserving an even pressure in opposite heel. (Think about dragging your heel rather than bending your knee so that the straps remain level.)
- Straighten your right leg while making sure that your core remains tight. Repeat on the left leg. That’s one rep.
Do between three and four sets of between eight and 10 reps.
Contact Trifocus Fitness Academy
Suspension training is a fabulous workout for everyone and not just runners. Find out more about suspension training with our Suspension Training Course. Read more about this here.
