TRX for runners

The ultimate TRX workout to boost your running.

by Annie Rice

If you've always been intimidated by that bright yellow scary collection of ropes you've seen fit looking people suspended from in the gym, never quite sure what they’re doing, but intrigued to have a go yourself, we are here to welcome you to the TRX. It can improve your running and well and truly shake up your workout regime. As complete newbies to the training device we went along to meet US guru Dan Mcdonogh and Brit TRX expert Elizabeth Banks in their Baker Street studio to learn the ropes and have a go at this bespoke workout for runners. The workout is designed to strengthen your whole body to support running whilst targeting runner-specific areas to boost your bodies strength and stability.

So hit the ropes and aim to do these moves 3 times over a few times a week. Each move should be performed for 8-15 reps, ensuring that you can maintain good form throughout. 

Squat Row Combo

  • Face anchor point with feet shoulder width apart, arms at full length and walk feet in so the body is at a 45 degree angle

  • Squat down into squat position, then return to standing

  • Pull your chest into towards the handles, pulling your shoulder blades together

Overhead Squat

  • Face anchor point, feet hip width apart and arms fully extend above your head with hands in the foot cradles for support

  • Squat down until your knee forms a right angle, and repeat

Forearm Plank

  • Place feet (toes down) in foot cradles under anchor point, assume plank position on forearms

  • Hold for 30 seconds then drop knees to the ground, repeat 3 times

  • Keep core rigid to avoid movement in the hips and legs

Hamstring Curl

  • Lie face-up, heels in foot cradles under anchor point, hips down, arms at sides

  • Curl heels to hips

  • Slowly return to start position

  • Press heels down throughout movement

Hamstring Runner

  • Lie face-up, heels in foot cradles under anchor point, hips down, arms at sides

  • Curl left heel to hips, then extend, curl right heel to hips, then extend

Sprinters Start

  • Face away from TRX with TRX under arms

  • Walk back into a 45 degree angle, step back into lunge with right leg

  • Bring right leg forward and plant right foot next to left foot

  • Perform complete set, the repeat on other leg

Crossing Balance Lunge 

  • Face anchor point, holding both handles with arms at 90 degrees

  • Plant left leg, take right leg off the floor and tuck right leg behind left as you squat down

  • Engage the core to avoid the rotational pull

  • Repeat on the left leg

Elizabeth Banks is a certified TRX Master Trainer based in London. To get hold of a TRX and find out more click here.

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Discuss this article

That does make the TRX more appealing now as a runner, might print off this page and give them a go.


Posted: 01/05/2013 at 22:15

most exercises on the trx will be good for a runner, you can engage your core on a lot of the exercises,

Posted: 02/05/2013 at 20:03

I have been doing TRX for a couple of months as recommended by my physio - is great for core work, have had no injuries and has improved my 10k times.


Posted: 03/05/2013 at 12:10

I have been thinking of buying a TRX as it is very easy to store and carry almost everywhere. It is just the price that puts me off... I am quite frankly not sure if the kit is worth about £200...

Posted: 03/05/2013 at 21:23

Useful, but doesn't mention how many sets/reps of each should be performed?!

Posted: 07/05/2013 at 21:56

I reckon you could make a set from two old car seat belts, a carabiner and something for the handles/footrests, and strap it to a tree!

Posted: 07/05/2013 at 22:37

Trx exercise are good for running,but beware they are hard going but enjoyable

Posted: 08/05/2013 at 00:02

Same excerises as the balance ball,hits getting a theme. New pricey kit to do thing we can all do without the pricey kit! 

Posted: 08/05/2013 at 06:42

ah! you have to but kit of course!

Posted: 08/05/2013 at 20:41

The Rip 60 is pretty much the same - exept much much cheaper - had for months now and use it all the time.

Posted: 09/05/2013 at 11:45

LOL!!!  Great idea

Posted: 12/05/2013 at 16:20 another suspension set, £32.49 delivered. Much better starting point that TRX  @ close to £200

Posted: 17/05/2013 at 17:54

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