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Runner's World UK TRX Workout

Exercise Library
TRX Editor

TRX Senior Group Trainer and Development Manager Dan McDonogh teamed up with TRX Master Trainer Elizabeth Banks to show Runners World UK the TRX ropes. The workout below will help build total-body strength to support running by targeting runner-specific areas.

Perform each exercises for 8-15 reps, two to three times a week.

TRX Squat Row Combo

  • Stand facing the anchor point with feet shoulder width apart and walk feet in so the body is at a 45 degree angle
  • Squat down, then return to standing
  • Pull your chest towards the handles while pulling your shoulder blades together

Overhead Squat

  • Stand facing the anchor point with feet hip width apart.
  • Fully extend arms above your head with hands in the foot cradles for support
  • Squat down until your knee forms a 90 degree angle and repeat

Hamstring Curl

  • Lie ground facing the anchor point with heels in the foot cradles
  • Lift hips and pull heels in while pressing heels down throughout movement
  • Slowly return to start position

Hamstring Runner

  • Lie ground facing the anchor point with heels in the foot cradles
  • Lit hips and pull left heel in
  • Return to start position and pull right heel in

Sprinters Start

  • Stand facing away from the anchor point at a 49 degree angle with the handles underneath your armpits
  • Step back into a lunge with right leg
  • Bring right leg forward, then return to lunge
  • Repeat with left leg

Crossing Balance Lunge

  • Stand facing the anchor point with left leg planted firmly in place
  • Engage core, bring right leg back and behind left leg as you squat down
  • Repeat with left leg.

For more TRX workouts for running, check out the TRX for endurance training page here.