Strength Based Training
Trail Running
Being good at running on trails doesn`t just come from concentrating solely on endurance and spending ‘time on feet’. It comes from focusing on the whole body. The uneven terrain can increase the risk of sustaining a potential ankle injury. However strength based training focusing on core strength, stability, agility and balance will definitely improve your overall experience on the trails and likely reduce the risk of injury.
Many believe running up hill is tough. But the descents can be even more gruesome. The force the body absorbs as it pounds down a hill can be immense. So it’s important to prepare your body for these demands. Focusing on plyometric exercises, jumping or explosive movements, ensuring you remain light on your feet and landing softly will help to prepare your body to absorb the force of a fast downhill.
So to help your body to prepare and recover find some time to incorporate whole body strength based training into your regular schedule.
“Those who think they have no time to exercise will sooner or later have to find time for illness”. Edward Stanley
You don’t have to have membership to an expensive gym. You can do a lot at home or in your local environment, with no or minimal equipment. However I would always recommend engaging professional supervision. At least initially to ensure your technique is correct and especially when using more than body weight.
How I can help you
As a certified personal trainer and running coach I provide both face to face and ‘virtual’ personal strength based training for runners. I have a number of personalised programs that can be done at home, including Swiss Ball Core Workouts and Balance Board Programs. Contact me to discuss how these could help you.
Include these exercises into your weekly schedule to help you prepare and recover
Focusing on incorporating the following into your weekly exercise regime will provide huge benefits to your running.
- Core Strength: eg. crunches, planks, side planks, push ups, my Swiss Ball Core Workout Balance & Stability: eg. one legged balance - with eyes open then closed, pistol squats - aiming to get progressively lower, my Balance Board Program. Working out barefoot can also improve ankle stability.
- Agility: eg. lateral jumps, shuttle runs-forwards and back & side to side, dot drill, beep test.
- General Strength: eg. body weight squats and lunches, weighted squats, deadlifts, my TRX programs
- Plyometric: eg. skipping, single leg hops, squat jumps, broad jumps or box jumps. Remembering to focus on landing softly and remaining light on your feet.
How I prepare to recover: strength based training
Initially I chose to add personal trainer and run coach to my repertoire of skills to learn more about the body and improve my own performance. My own small gym is now filled with the equipment that supports strength based training for trail running.
Each week I incorporate a couple of sessions in the gym concentrating on the whole body. Strength based exercises including deadlifts and weighted squats and lunges. Workouts that incorporate skipping and box jumps. And I am extremely focused on building a strong core so regularly use TRX and swiss ball programs to assist with this.
I have custom made wobble boards that I use to assist with ankle, knee and hip strength, stability and balance.
And I hold a weekly outdoor bootcamp to allow for more agility and explosive movements, for example agility ladders, shuttle runs, broad jumps.
