Strength training is a crucial part of any runner or endurance athlete’s performance, but especially so when it comes to trail running. The uneven terrain and unpredictable elements that come with the trails require an extra level of strength and stability for improved performance and injury prevention.
With even a small amount of regular strength training and cross training, you can build and maintain the necessary muscles to help ensure you stay on top of your trail game.
What is Strength Training?
Strength training is defined as any exercise that challenges your muscles by working against a force or resistance. This could be working with weights in the gym, bodyweight exercises at home, or even more dynamic activities like rock climbing and yoga. The goal of strength training is to increase muscular strength, endurance and power so that you can perform better during activity.
Strength training for trail running made simple:
How often should you strength train as a trail runner?
A realistic aim is about 2 strength sessions per week. If you are new to strength training or have a high training volume, just start with 1 training session per week and gradually increase the amount up to 2 or 3 sessions per week. These resistance training sessions don’t need to be too long – even a 15 – 20 minute strength training session incorporating body weight exercises and a bit of weight training will make a difference to your running performance.
It’s important however to remember to focus on quality over quantity.
How long should my strength training sessions be?
This is entirely dependent on your training schedule, your capability and the time you have available to dedicate to strength training. The bottom line here is that even if it’s only 15 minutes per session, that’s better than nothing. A lot of trail runners are known to complete strength and weight training sessions of an hour long or longer, but this isn’t necessary. As long as you focus on quality and move at a good pace, 15 minutes is often enough to make an impact.
Our suggestion: Pick 4 moves and do 10 reps X 3 sets and work your way up from there by adding reps and sets and weights.
For example a lower body session could look as follows:
10 lunges on each side X 3 with a short break in between sets
10 squats X 3 with a short break with a short break in between sets
10 box step-ups per leg (do 10 on one leg first and then switch) X 3 with a short break in between sets
10 dead lifts with a kettle bell or other weight X 3 with a short break in between sets
Where should I fit strength training into my training schedule?
You should try to fit your strength sessions in before an easy run day or a rest day to allow recovery from DOMS or stiffness following the workout. If you have a hard workout the day after a hard strength session, being stiff or sore could hinder your running workout and it’s effectiveness.
Also adjust based on your race schedule – if you have a race or event coming up, consider adjusting your strength training schedule to prioritize rest and recovery leading up to the race.
Don’t neglect recovery: Remember that recovery is just as important as the workout itself. Make sure to allow enough time for recovery between strength training sessions, especially if you’re also running on the same day.
What kind of exercises should I include in my strength training sessions?
Focus on functional movements: Trail running involves a lot of dynamic movement, so it’s important to focus on exercises that mimic those movements. Examples include lunges, squats, step-ups, and single-leg deadlifts.
Emphasize core strength: A strong core is essential for maintaining good posture and balance on the trails. Exercises like planks, bird dogs, and Russian twists can help strengthen your core.
Include plyometric exercises: Plyometric exercises, like box jumps and jump lunges, can help improve your power and explosiveness, which can be beneficial on steep inclines and technical terrain.
Use resistance bands: Resistance bands are a great tool for strengthening the muscles that support the ankles, knees, and hips, which are all essential for trail running.
Don’t neglect upper body strength: Trail running can also benefit from a strong upper body. Exercises like pull-ups, push-ups, and rows can help strengthen your back, shoulders, and arms.
What kind of exercises should I include in my strength training sessions?
If you can, investing in a qualified trainer or coach can help to develop a strength training program that is tailored to your goals and needs, but if that’s not an option, there are plenty of online resources with training program ideas.
Here are some tips:
Focus on functional movements: Trail running involves a lot of dynamic movement, so it’s important to focus on exercises that mimic those movements. Examples include lunges, squats, step-ups, and single-leg deadlifts.
Emphasize core strength: A strong core is essential for maintaining good posture and balance on the trails.Exercises like planks, bird dogs, and Russian twists can help strengthen your core.
Include plyometric exercises: Plyometric exercises, like box jumps and jump lunges, can help improve your power and explosiveness, which can be beneficial on steep inclines and technical terrain.
Use resistance bands: Resistance bands are a great tool for strengthening the muscles that support the ankles, knees, and hips, which are all essential for trail running.
Don’t neglect upper body strength: Trail running can also benefit from a strong upper body. Exercises like pull-ups, push-ups, and rows can help strengthen your back, shoulders, and arms.
Vlad Ixel's 15 minute strength routines
An online resource we absolutely love and use weekly is Vlad Ixel’s strength training videos on Youtube. Vlad is an incredibly experienced professional trail runner for the North Face team with over a decade of racing under his belt. He is also an online marathon / ultra marathon coach and his trail specific strength training exercises and routines are of legendary status on Youtube.
In his video strength training workouts, Vlad advises and does strength training exercises that helps trail runners to develop strength and maintain muscle mass for long distance running success and to minimise injury risk.
As a result, his quick workouts are simply the best when it comes to improving running performance and preventing injuries on the trails.
Why we love Vlad's workouts
They’re quick! At just 15 minutes per training session, these are so easy to fit into your training schedule, that even endurance athletes will do them.
Minimal equipment required – Vlad shows you how to workout using only a mat, your own body weight, a bench or chair, and occasionally free weights too.
Trail specific – Vlad knows exactly which specific muscle groups trail runners should focus on – from the quadriceps muscles for those steep downhills found in trail, to the abdominal muscles for the core strength we all know will improve our running, and all the little muscles in between, he covers them all.
They’re fun – Vlad really mixes up his workouts – they include plyometric exercises, static exercises, strength exercises, balance exercises, low weight exercises, multi-joint exercises and all the good stuff in between which has led him to ultramarathon success.
You can find all of Vlad’s strength training videos on his Youtube channel here:
The conclusion on strength training for trail runners
It’s simple: you must do it! Whether you are a beginner or veteran runner, there is no substitute for doing your homework in order to find a well-rounded program and training plans that will help you reach your goals.
Daisy Myburgh
Daisy is an avid trail runner with a wealth of experience, boasting numerous race victories. Always at the forefront of the latest training techniques, she shares her passion and knowledge with fellow runners, helping them navigate the exciting world of trail running.
FAQ's
How do I train for endurance trail running?
To train for endurance trail running, incorporate long, slow runs to build stamina, interval training to improve speed, and hill workouts to strengthen leg muscles. Also, practice running on various terrains to adapt to trail conditions, and include strength training for overall body endurance. Remember to prioritize recovery and nutrition as well.
How do I strengthen my legs for mountain running?
To strengthen your legs for mountain running, incorporate hill repeats, lunges, squats, and step-ups into your workout regimen. Also, consider weight training focusing on lower body exercises and plyometric workouts for power. Consistent trail running can also help adapt your legs to the unique demands of mountain running.
What muscles do you build when you run trails?
Trail running works several muscle groups, including the quadriceps and hamstrings in your thighs, the gluteal muscles in your buttocks, and the gastrocnemius and soleus muscles in your calves. It also engages your core for balance and stability and your arm muscles to aid in propulsion and balance.
