Suspension training for runners

Suspension training for runners SheffieldSuspension training for runners

Suspension training for runners

This piece of equipment is great value for money and offers a fantastic workout. This suspension trainer cost £12.99 from Aldi. The numbers of exercises are endless and you can take it and use it almost anywhere. I’ve selected three exercises that I think will benefit any aspiring runner. Single arm row, suspended running lunge and cycle lunge jumps.

Example workout for you: Aim for 3-5 sets of each exercise

  • Suspended running lunge – 5-10 reps on each side
  • Single Arm Row – 5-10 reps on each side
  • Cycle lunge jumps – 5-10 reps on each side

Suspended running lunge

This exercise hits all the right buttons. Core strength, single-leg stability, balance and mobility. A great exercise for finding out your weaknesses and correcting any imbalances between legs.

Coaching points:

    • Stand facing away from the suspension trainer with one leg through both of the footholds. Place all weight through your working leg and tense to find the plank before you start to lunge.
    • Push your hips down and back, and lunge down until your front knee is bent to 90 degrees. Keep your core tense like you are planking and chest up and let your arms mimic your running action.
    • Drive through your front foot and use your glute and hamstring to bring you back up to the top and repeat.

Single arm row

This will improve your arm drive and posture, making your running more efficient and powerful. I’ve modified this to a single arm progression, so you’ll be resisting rotation, which will develop your stability.

Coaching points:

  • Stand facing the anchor point and lean back onto your heals while holding the suspension trainer in one hand. Tense your core like you were performing a plank.
  • Maintain the plank posture and use your back muscles to pull your chest up to your hand. I’ve used my other hand to mirror my working hand to help me stay totally even throughout the movement.
  • Lower yourself down in one slow controlled movement and repeat.

Cycle lunge jumps

This is an explosive exercise that is sport specific and works your quadriceps, hamstrings, and glutes whilst engaging your core muscles.

Coaching points:

  • Stand facing the anchor point whilst holding both handles in a lunge position, with a 90-degree bend in both legs.
  • Push down with your front foot and jump into the air whilst cycling your other leg through and landing on it.
  • Keep your core tense like you are planking.
  • Keep your landing soft and repeat until you feel the burn.