TRX for runners

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.