Before we checkout the strength training for trail runners, let me tell you a joke. Trail running is running on trails.
But what’s funny about it? It is actually running on trails. True, but it is running only until it isn’t. It is running only until it becomes a hike, or a climb, or continuous jumping, or crawling. If you are planning to participate in a trail running event, you must not think that instead of a tar road you will be running on a soft surface and that is it. You must research about the elevation plot, the course profile, the race route, the altitude at which this race is going to happen. After all this research you arrive at your decision.
Let us assume you did your research thoroughly and decided to participate in an event which offers a decent amount of elevation and claims to have some hiking section as well. You must prepare your body not just for the running but for hiking up, running up (if you can), running down (which puts almost 3 times of your body weight on your single leg), balancing your body during the swift and sharp turns, placing your foot on loose rocks without breaking your speed much.
I am mentioning few strength training exercises for trail runners which have helped me become a better trail “runner”. Please allow me to take the liberty to assume that you already have a good general strength base.
1) Box Step Up
A very trail running specific movement, where you keep one leg on a box/table, push off from the other leg, climb up and finish the movement with a knee drive. It improves your hiking skills and single leg strength. Key is to maintain the momentum and make quick and controlled movement.
2) Jumping Lunges
Lunges, in themselves, are a very effective exercise for runners, jumping lunges add explosiveness in this movement which not only work on thighs and hamstrings, but also strengthens your hip flexors and prepares your knees for the jerk that you would encounter while running on trails.
3) Squat Jumps
Another explosive workout, engages not only the lower body but also the full core area. It also works on your gluteus which eventually help you propel forward with strength.
4) Bulgarian Lunges
Keep one foot on top of a box or table, other foot on floor, start the movement by going into the lunge position and as deep as possible without stretching the thigh muscle of your box leg. To add explosiveness, add a jump while coming up and land back carefully without twisting your floor leg. This is an excellent exercise to enhance single leg strength and stability.
5) Single leg Mediball/Dumbell Twists
Stand on single leg, bend other leg backwards. Hold a mediball in both the hands and hit it on the side wall and catch it back. Make sure you don’t fall or touch the floor with other leg. Fight for the balance as much as you can. If you are using a dumbbell, process remains the same, but please don’t throw it on the wall. This exercise not only improves the stability of your leg, but also strengthens your core and keeps it ready for those swift & sharp curves.
6) Side Plank leg lift
Side plank is one of the best core exercises, it engages the whole body from top to bottom with special focus on your oblique muscles. If you add a leg lift movement to it, it pushes you further and focuses on adductor and abductor muscles.
Try these strength training exercises to become a better trail runner.
Check out the race report of my 30 km trail event in Solang, Himachal Pradesh, Solang Sky Ultra.
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