TRX for Runners | Workout Exercises, Leg & Hamstring Benefits

Are you a runner looking for a new way to boost your strength and stability? Let’s talk about TRX for runners. This workout system uses your body weight and gravity to challenge your muscles in unique ways.

TRX stands for Total Body Resistance Exercise. It’s a versatile workout tool that can help runners improve their mobility, muscle imbalances, and single-leg stability. With TRX, you’re not just working on your strength, but also your endurance.

Just as it’s important to include cardiovascular exercise into any fitness regime, it’s also important for runners and endurance athletes to include strength training into their routine. For many of you the issue becomes time and space, which was why I myself got a TRX when apartment living many years ago!

{Learn more about maintaining muscle mass while marathon training}

Strength training can not only reduce the risk of injury in endurance athletes, but also improve performance in your running. According to a study published in the Scandinavian Journal of Medicine and Science, strength training programs improved the following in a group of endurance athletes:

Endurance performance
Gains in maximal strength
Production of force
Neuromuscular function

All that mumbo jumbo to say that implementing a safe and effective strength training program to complement your running WILL help you become a better runner.

In this article, I’ll go over what TRX is, what the benefits of it are, and the top TRX exercises for runners.

Quick Jump

What is TRX?

TRX suspension trainer, or Total Body Resistance Exercise trainer, is a form of strength training that uses your body weight and gravity as resistance. It’s a versatile workout system that can be tailored to any fitness level.

Don’t be fooled by the words bodyweight, these moves can be seriously TOUGH because there’s so much balance and coordination going on.

The TRX system uses straps with handles and foot cradles that you can anchor to a stable point, like a door or a sturdy tree.

It was invented by former Navy Seal Randy Hetrick while he was deployed. We had limited space and time for training, so we developed the TRX to be able to train efficiently and maintain his fitness levels.

This lightweight suspension training system lets you perform hundreds of exercises by leveraging gravity and your body mass. The anchors and straps adjust to multiple positions, so you can dial up or down the challenge by changing your body position.

So by adjusting the angle of your body or changing your position relative to the anchor point, you can increase or decrease the difficulty of the exercise. This makes it perfect for endurance athletes or runners looking to improve their stability, mobility, and overall strength.

Push, pull, rotate, squat, lunge – all the fundamental movements are covered with this basic but brilliant design. It weighs about 2 pounds and packs down quite small, so it’s portable enough to allow you to train just about anywhere.

The TRX workout targets different muscle groups, from your glutes and hamstrings to your upper body muscles. It’s especially beneficial for runners as it helps correct muscle imbalances and improves single-leg stability, both crucial for an efficient stride.

Benefits of TRX Suspension System

The TRX Suspension Trainer is a great tool for runners. It offers an all-in-one workout, combining strength training, stability, and mobility exercises into one effective routine.

Here are some of the top benefits of incorporating TRX training into your running routine:

Improved Stability

TRX workouts require you to use your body weight and gravity as resistance. This can help improve your stability, a crucial element for runners.

Exercises like the TRX suspended lunge, where you place one foot in the foot cradles and lunge with the other, can strengthen your glutes, hamstrings, and ankle muscles.

Enhanced Strength

The TRX system targets multiple muscles at once. For instance, a simple TRX squat works your glutes, hamstrings, and quads, while also engaging your upper body and core.

This total-body approach to strength training can help you build muscle and power for a stronger stride.

Better Mobility

TRX straps allow for a full range of motion, helping to stretch and lengthen your muscles.

You can use the handles to perform a TRX lunge, which stretches the hip flexors – a common tight spot for runners. This can improve your mobility and make your stride more efficient.

Corrects Muscle Imbalances

With TRX, you can work one side of your body at a time, helping to correct muscle imbalances.

For example, you can perform a single-leg stability exercise by placing your right foot in the cradle and lunging with your left leg. This can help balance strength in your legs and prevent injuries.

Boosts Endurance

TRX training is an excellent way to boost your endurance. By challenging your muscles with various exercises, you can increase your stamina and endurance, making those long runs feel a bit easier.

Low Impact and Safe

The TRX Suspension Trainer is designed with adjustable straps and handles, allowing you to modify the intensity of your workout to suit your fitness level. This means you can challenge your muscles without overdoing it.

TRX for Runners – Best Exercises to Try

1. Forward Lunge

The forward lunge with hip flexor stretch works the glutes, hip flexors, and hamstrings, improving both mobility and stability.

To start, stand facing away from the anchor point with the TRX straps in your hands, palms facing each other. Your feet should be hip-width apart. Lean forward and step your right foot forward into a lunge position. Make sure your right knee forms a 90-degree angle and doesn’t go past your toes.

Next, extend your arms in front of you, keeping a slight bend in your elbows. This is your starting position. Now, lean back, straightening your right leg and pulling the handles towards your body. At the same time, lift your left leg behind you. You should feel a stretch in your left hip flexors.

Return to the starting position and repeat the movement on each side for 30 seconds with 15 second rest. Then switch legs and do the same for your left leg. This exercise is great for building strength and endurance, and it also helps correct muscle imbalances.

2. TRX Power Pull

The nature of this exercise is rotational, which means doing movements on a transverse plane rather than usual sagittal or frontal planes (from front to back or side to side).

Most of our movement is in the Saggital plane, such as running, pushing, pulling, and so on. And so, adding transversal plane exercises helps to balance out your workload.

Begin by standing a foot or two away from the TRX anchor, with your back to it and your feet shoulder-width apart.

Hold both straps in one hand and pull them into your chest, shortening the straps as needed.

Reach out and touch the extended TRX strap with your other arm.

Starting in this position, gradually recline back and rotate towards the outstretched arm while maintaining a leading arm position. Continue doing so until both arms are extended in the shape of a T.

Pull yourself back up to the beginning position from this outstretched position by retracting and depressing the shoulder blade of the pulling arm, then bending at the elbow.

Repeat the movement on each side for 30 seconds with a 15 second rest

3. TRX Crossing Balance Lunge

The crossing balance lunge targets the glutes, hamstrings, and hip flexors, all key muscles for a strong stride. Plus, it helps improve single-leg stability.

Start by standing facing the anchor point of the trx suspension trainer. Grab the handles with your palms facing each other and lean back until there’s tension on the straps. Your body should be in a straight line from head to heels.

Next, lift your right knee up to hip-width. This is your starting position.

Slowly lunge backward with your right leg, crossing it behind your left leg. Bend your left knee into a lunge, while keeping your right leg straight. Your body should form a 90-degree angle at the knee.

Push through the heel of your left foot to return to the starting position. That’s one rep.

Aim for 10 to 15 reps on each leg. Make sure to keep your body weight centered and your upper body straight throughout the exercise.

This TRX training exercise can help correct muscle imbalances and increase mobility and stability in the knee and ankle joints. It’s a must-add to your strength training routine!

4. TRX Hamstring Runner

The TRX hamstring runner targets the hamstrings, glutes, and hip flexors, all key muscles that enhance your stride and stability. Plus, it’s a great way to improve your mobility and strength training routine.

Start by setting the TRX to a mid-calf length. Place your heels on the foot cradles while lying on your back. Your arms should be by your sides, flat on the floor.

Raise your hips up and crunch one leg in towards the body, squeezing the hamstrings while keeping your arms on the floor for support. Make sure the locking loop is even.

Bring the next leg in towards the body as you return the first leg to the starting position.

Repeat for 30 seconds with a 15-second rest and then repeat 2 more times.

5. TRX Pendulum Crunch

The TRX Pendulum Crunch is a fantastic exercise for runners that targets the core muscles, particularly the abs. Having a strong core is crucial for runners as it helps with stability, endurance, and stride. Here’s how to perform this TRX workout:

First, set up your TRX straps at an anchor point. Ensure the handles are at knee height. Next, get into a plank position with your feet in the TRX foot cradles, hands on the floor, and your body in a straight line from head to heels. This is your starting position.

Now, tighten your abs and drive both your knees towards your right elbow. You should feel the tension in your abs. Then, return to the starting position, and repeat the movement by driving towards your left elbow. That’s one rep.

Remember to keep your body straight and avoid any hip flexors or lower back strain. Your upper body should remain stable, and your palms facing down on the floor. Aim for 10 reps on each side, focusing on the quality of movement rather than speed.

6. TRX Squat to Row

The TRX Squat to Row targets the glutes, hamstrings, and upper body, specifically the muscles in your back. This compound exercise not only helps to build strength and endurance, but also improves your stability and balance.

To start, adjust your TRX straps to mid-length. Stand facing the anchor point with your feet hip-width apart, holding the TRX handles with your palms facing each other. Lean back slightly to create tension in the straps. This is your starting position.

Now, lower your body into a squat position. Keep your heels on the ground, bend your knees and push your glutes back. Make sure your knees do not go past your toes. This part of the exercise strengthens your glutes, hamstrings, and quads – all essential muscles for a powerful stride.

Next, push through your heels to stand up, and as you do, pull on the handles to bring your body upright. Your elbows should be bent at a 90-degree angle and close to your body. This movement works your upper body, specifically the muscles in your back.

Repeat the squat to row for 30 seconds and then take a 15 second rest. Repeat 3 times. Remember to keep your body in a straight line from your head to your heels during the entire exercise.

7. TRX Squat Jump

The TRX squat jumps target the glutes, hamstrings, and quads with your shoulders and core getting a bit of a workout too. The explosive nature of this exercise causes the leg muscles to contract faster which will lead to an increase in leg power.

Start by adjusting your TRX straps to mid-length. Stand facing the anchor point, grab the handles with your palms facing each other. Your feet should be hip-width apart.

Lower your body into a squat position. Your knees should be bent at a 90-degree angle, with your heels firmly on the ground. Make sure to keep your back straight and your core engaged.

Now, explode upwards into a jump. Use your arm drive to help propel your body upwards. Try to land softly and immediately go back into your squat position for the next rep.

Aim for 10-15 reps, ensuring to maintain proper form throughout. The tension in the straps should assist with balance and stability.

8. TRX Plank

The TRX plank is great for runners who want to improve their core strength and stability. This exercise targets your abs, glutes, and lower back.

To perform a TRX Plank, start by adjusting the TRX straps to mid-calf length. Secure your feet in the foot cradles, with the tops of your feet facing down. Walk your hands out and lift your body off the ground until you’re in a plank position. Your body should form a straight line from your heels to your head.

Ensure your palms are facing down and your elbows are directly underneath your shoulders. Engage your core and hold this position, maintaining tension in the straps. Remember to breathe and keep your body in a straight line, avoiding any sagging or piking at your hips.

Start with holding this position for 30 seconds and gradually increase the duration as your strength and endurance improve.

9. TRX Hamstring Curl

The TRX hamstring curl is great for activating your posterior chain and engages the hamstrings the most, with the core being the secondary muscle group it targets.

Start by positioning your TRX straps at about mid-calf level. Lie on your back, feet toward the anchor point. Extend your legs forward and insert your heels on the foot cradles directly below the handles.

Maintain an even distribution of weight on your heels. As you raise your hips and lower back off the floor, engage your hamstrings, glutes, and core.

Bend your knees and move your heels towards your pelvis until your knees are above your hips.

Maintain a tight core as you extend your legs back to the starting position, keeping your hips and lower back off the floor.

Repeat for 30 seconds with a 15-second rest. Then repeat it for a total of 3 times.

Looking for More Strength Training For Runners?

Other ways to connect with Amanda
Instagram Daily Fun: RunToTheFinish

Pinterest to find more Running Tips: RunToTheFinish

Facebook Community Chatter: RunToTheFinish

TRX for Runners: Benefits and Workout