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How to Train for Your Next Trail Race
Written by
Erik Taylor
When compared to road races, trail running is more challenging on the body in terms of strength, agility and balance. The good news is that you can improve these characteristics in the gym. Setting aside one to two days a week can make a big difference in your ability to navigate and endure the rugged trails. Not only can strength training make you a more efficient runner, it also can help prevent common trail running injuries and even a fall. Perform the following exercises to improve your performance on the trails.
Alternating Lunge with Medicine Ball Chop
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1. Grab a medicine ball and hold it in front of you.
Find your
next trail raceAlternating Lunge with Medicine Ball Chop (continued)
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2. Lunge forward on your right foot while simultaneously chopping down with your arms, finishing with the ball on the outside of your right leg.
3. Return to the starting position and repeat on the left side.
Perform 3 to 4 sets of 8 to 16 reps.
3. Return to the starting position and repeat on the left side.
Perform 3 to 4 sets of 8 to 16 reps.
Find your
next trail raceSingle Leg Deadlift
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1. Hold a kettlebell or a pair of dumbbells in front you.
Find your
next trail raceSingle Leg Deadlift (continued)
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2. Hinge forward at your hips, lowering the dumbbell or kettlebell toward the floor while raising your left leg behind you.
3. Return to the starting position by raising your torso and lowering your lifted leg.
Perform 3 to 4 sets of 5 to 8 reps on each leg.
3. Return to the starting position by raising your torso and lowering your lifted leg.
Perform 3 to 4 sets of 5 to 8 reps on each leg.
Find your
next trail raceInverted Rows
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1. Find a squat rack and lie down on your back underneath the bar. Make sure the barbell is positioned at arm's length above your body.
Find your
next trail raceInverted Rows (continued)
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2. Keep your body rigid and pull yourself up until your chest touches the bar.
3. Slowly return to the starting position and repeat.
Perform 3 to 4 sets of 6 to 10 reps.
3. Slowly return to the starting position and repeat.
Perform 3 to 4 sets of 6 to 10 reps.
Find your
next trail raceShoulder Press
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1. Grab a pair of dumbbells and hold them in front of your shoulders.
Find your
next trail raceShoulder Press (continued)
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2. Tighten your abs and extend your arms up until you lock out your elbows.
3. Lower the dumbbells back down and repeat the exercise.
Perform 3 to 4 sets of 4 to 6 reps.
3. Lower the dumbbells back down and repeat the exercise.
Perform 3 to 4 sets of 4 to 6 reps.
Find your
next trail raceBarefoot Drills: Sprints, Butt Kicks and High Knees
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1. Barefoot drills are a great way strengthen your feet.
2. Perform these drills for 25 to 50 meters.
3. Perform each drill twice.
2. Perform these drills for 25 to 50 meters.
3. Perform each drill twice.
Find your
next trail raceHip-Ups
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1. Lie on your side with your elbow supporting your upper body.
Find your
next trail raceHip-Ups (continued)
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2. Push your hips toward the ceiling until your body forms a straight line, pause and slowly return into the starting position and repeat.
Perform 2 to 5 sets of 5 to 10 reps on both sides.
Perform 2 to 5 sets of 5 to 10 reps on both sides.
Find your
next trail raceBosu Crunch
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1. Lie on a Bosu ball with the dome side up. Your lower back should be at the very top of the dome.
2. Let the Bosu support your lower back, put your hands behind your head and extend your legs.
2. Let the Bosu support your lower back, put your hands behind your head and extend your legs.
Find your
next trail raceBosu Crunch (continued)
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3. In one movement, lift your upper body and pull your knees toward your chest.
4. Return to the starting position and repeat.
Perform 2 to 4 sets of 6 to 12 reps.
4. Return to the starting position and repeat.
Perform 2 to 4 sets of 6 to 12 reps.
Find your
next trail raceSuperman
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1. Lie facedown on the floor with your legs and arms straight out.
2. Lift your arms, head and chest off the floor.
2. Lift your arms, head and chest off the floor.
Find your
next trail raceSuperman (continued)
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3. Simultaneously squeeze your glutes and back and lift your legs off of the floor.
4. Hold for a few seconds and return to the starting position and repeat.
Perform 2 to 4 sets of 5 to 10 reps.
4. Hold for a few seconds and return to the starting position and repeat.
Perform 2 to 4 sets of 5 to 10 reps.
Find your
next trail raceSpiderman Plank
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1. Start in the standard plank position on your forearms.
2. Make sure you feel stable and that your abs are held in tight before you start moving.
2. Make sure you feel stable and that your abs are held in tight before you start moving.
Find your
next trail raceSpiderman Plank (continued)
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3. Drive your right knee toward your right elbow, pause and return to the starting position.
4. Switch to your left knee and repeat.
Perform 3 to 4 sets of 10 to 30 seconds.
4. Switch to your left knee and repeat.
Perform 3 to 4 sets of 10 to 30 seconds.