The 5 TRX Exercises For Runners

Runners can get a lot of benefit from resistance training and the TRX can add a lot of variety to an at home workout routine, making it a go to piece of equipment for runners who want to do some extra’s at home. But finding exercises for runners with the TRX can be a challenge, hence why we wrote this article.

4 min read
Sean Klein
Written by
Sean Klein
Published on
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In This Resource
  • Benefits of TRX Exercises For Runners
  • Injury Mitigation
  • Performance
  • Health
  • The 5 TRX Exercises For Runners
  • Sample TRX Workout for Runners

Benefits of TRX Exercises For Runners

Injury Mitigation

Having strong and resistant muscles and tendons in the lower body can only be a good idea when a runner is trying to mitigate injury. Doing these exercises regularly will put you in a great position to prevent injury, but nothing unfortunately can fully prevent injury. Injury in running is often caused by rapid increases in training volume.


Creating more force with the hamstrings and glutes will improve your ground production force on every strike. This style of performance enhancement has diminishing returns but building a base of strength through resistance training can be a great idea for those who are looking for different ways to improve performance.


This article focuses on lower body exercises, but runners can benefit from also developing their upper body and performing all the movement patterns within resistance training. It may not be beneficial towards running performance, but the health benefits are undeniable so if you’re a recreational runner, consider taking up full body resistance training once or twice a week for health and longevity.

The 5 TRX Exercises For Runners

The TRX Cursty Lunge is a great example of a TRX exercise a runner can use to improve their lower body strength and balance. It may be a little to easy for more advanced individuals in which case you can put much less of your weight into the TRX.

The TRX Glute Bridge Hold is a great way to develop the muscles of the glutes without creating too much soreness, ensuring your resistance training won’t effect your running schedule.

The TRX Hamstring Pull In is one of the best TRX exercises available for runners using the TRX in their resistance training. Training the hamstrings sufficiently for injury prevention and performance is an excellent idea for runners and the TRX hamstring pull in provides this possibility.

The TRX Long Lever Plank is an example of an anterior core exercises that a runner could use to develop their core strength. This is a very advanced exercise if your core isn’t ready for this level of difficulty you can scale it back to a normal plank or have a look through our TRX anterior core library to find an exercise which matches your ability.

The TRX Lateral Lunge is a great exercise to work on hip control and mobility. The extra support the TRX provides here is great as many runners have very limited hip mobility. The exercise should be performed with control, especially at the bottom of the squat, try not to collapse into the bottom position.

Sample TRX Workout for Runners

Complete 4 rounds

1. TRX Hamstring Pull In

Complete 6 repetitions

2. TRX Glute Bridge Hold

Complete 30 repetitions

3. TRX Lateral Lunge

Complete 5 repetitions

If you enjoyed this resource you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.

This resource was written by Sean Klein. Sean Richard Klein has thousands of hours of coaching experience and a BSc in Sports Science with Management from Loughborough University. He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio.

Sean Klein


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