TRX for the Love of the Run: Hip and Ankle Mobility for Runners
Posted on Mar 4, 2015 5:14:00 PM
 

In this first installation of our For the Love of the Run series, professional runner and sub-four-minute-miler David Torrence and TRX Head of Human Performance, Chris Frankel, show you how to improve your posture as well as develop your ankle and hip mobility.
 

As a runner mastering your mechanics will make you faster, more efficient and will help to reduce your risk of injury. This program will help you break down your run into foundational movements to perfect your technique, improve your mobility, and add strength and power to your stride.
 

MOBILITY:


TRX Squat Row Sequence:
Logic:
This exercise will help develop integrated core strength, as well as hip, ankle and shoulder mobility. These are all critical components for your running foundation, especially as you begin to fatigue after a long or hard effort. 


Set Up:
Stand facing the Suspension Trainer with your feet facing forward, hip-width apart, holding the handles out in front of you. Brace your core and engage your glutes and hamstrings as though you are performing a plank while standing up.


Movement:
Drop your hips down and back, while pushing your knees out, bringing your butt as close to your ankles as you can. When you get to the bottom, pull yourself forward with your hands while keeping your feet firmly planted on the ground.


Return:
Let your weight rock back until you are back at the bottom of your squat position. Then drive your hips forward to return to your standing plank.



TRX Single-Ankle Mobility Drill: 
Logic:
You flex and extend your ankle every time your foot hits the ground when you run. Improving your ankle mobility will enhance your stride from the ground up. This exercise isolates each ankle so that you can identify any imbalances between your left and right side.


Set Up:
Stand facing the Suspension Trainer with your feet pressed together, holding the handles out in front of you. Brace your core and engage your glutes and hamstrings as though you are performing a plank while standing up.


Movement:
Drop your hips down and back, while pushing your knees out, bringing your butt as close to your ankles as you can. When you get the the bottom, extend one leg out and pull yourself forward and back. You should feel as though you are pivoting back and forth on your ankle.
Repeat on both sides.


Return:
Bring your feet back together and drive your hips forward to return to your standing plank.

 

CORE STABILITY:

TRX Plank:
Logic:
Developing a strong plank will help you keep your chest upright and open to improve your breathing and arm drive.


Set Up:
Start on the ground on your hands and knees with your feet in the foot cradles and your hands placed under shoulders. 


Movement:
Plank up into a pushup position keeping your hands directly under your shoulders. Brace your core and make sure your ears, shoulders, hips, knees and ankles are all in line.


Return:
Lower your knees to the ground.

 

TRX Body Saw:
Logic:
Now that you can perform a plank, challenge your core stability and incorporate some integrated shoulder mobility to improve your arm-drive mechanics.


Set Up:
Start on the ground on your hands and knees with your feet in the foot cradles and your hands placed under shoulders. 


Movement:
Plank up into a pushup position keeping your hands directly under your shoulders. Brace your core and make sure your ears, shoulders, hips, knees and ankles are all in line. Slowly rock forward and back just a few inches. Stop before you feel any strain on your lower back.


Return:
Lower your knees to the ground.


Incorporate this sequence into your pre-workout routine, to mentally and physically prepare you to get the most out of your run.


Recommended Workout Sequence:
Squat Row: 5-10 reps
Single Ankle Mobility: 5 reps on each leg, switch sides
Plank: 3-5 10-second reps
Body Saw: 3-5 Reps
 


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