Trail runners who aim to participate in long-distance trail running races, trail marathons, or ultra-trail races need to develop their physical shape and mindset strong enough to efficiently deal with the range of trails and weather conditions. According to Steven Rindner, long trail running demands a high level of endurance, agility, strength, and all-embracing training specifically meant for mountain sports. The following article focuses on the most practical tips for trail running training for both prospective participants in trail races and also beginnings to becoming a pro.
1. Leg Strengthening Workouts
Strengthening leg muscles is the foremost condition for successful trail running as it involves consistent uphill climbs and requires covering long distances. Therefore potential participants need to focus on leg-strengthening exercises such as lunges, squats, vertical jumping calf raising among others. In addition, involving in stability exercises such as single-leg squats, lateral lunges, and Nordic hamstring curls. Apart from developing strength, coordination, and balance -essential for trail runners, the workouts reduce the risks of injury and pain of keen often experienced by trail runners.
2. Agility and Balance Training
According to Steven Rindner, to efficiently tackle different obstacles commonly encountered during trail running sports, balance and agility training are highly crucial. Make sure to incorporate workouts such as forward jumps, single-leg hopping, and skipping to maintain balance, especially on single-leg. Moreover, advanced exercises like side-to-side jumps and stationary jogging or running are ideal for boosting the agility and balancing capability of trail runners.
3. Physical Endurance
When it comes to trail running, particularly in long and endurance trail races, enhancing physical endurance is a crucial need for optimal performance while lessening the chances of injuries. To boost physical endurance and get geared to participate in a marathon trail race, make sure to pursue a more focused training program comprising different physical exercises particularly important to deal with challenging topographies. For instance:
- Running uphill and downhill
- Running on irregular, challenging, and tough trails
- Muscular and strength flexibility training
4. Practicing on Hilly Terrain
Marathon or ultra-trail running is completely different than road marathon. Therefore, considering the nature of the challenges, it makes sense to get involved in running on uneven terrains on a routine basis before the final. To get seasoned, initiate with simpler trails and go for more complex and tougher ones gradually. Make sure to join a trail runner community to get special tips on running technique, the secret of maintaining an upright posture, and how to align steps to have better balance and practice them.
5. Cover Distances Steadily
Similar to all other sports training, incrementing the distance of running, gaining elevation, and practicing the overall challenges of trail running is essential. However, individuals need to be careful enough not to go beyond their limits, given that overexertion can result in minor to major injuries or long-term impairment.
6. Develop an Overall Aerobic Base Ideal for Trail Running
To be an accomplished trail runner or trail racer, solidifying one’s aerobic base is vital. Make sure to incorporate training programs in combination with moderate to high intensity, long-duration running sessions covering rough and complex terrains to steep climbing. To build a solid aerobic foundation, running on flat terrain, fast-paced walking on hilly trails, and trekking are great steps to begin with.
