Rugged trails and high peaks can crumble the most dedicated runner. To trail run, you need to spend hours on the dirt, sure, but that is not enough when it comes to keeping your body healthy and stable. In the end time in the weight room equals strength on the trail.
It’s not strength training, it’s hill training, downhill practice, and endurance conditioning. Strength training is an important component of running, and it’s best if it matches the demands you experience on the trail. This is specific strength. When you spend time in the gym it should mimic the demands of your running in order to have the most benefits for your performance. Let’s go over how your muscles work while running and then how we can enhance that in the weight room.
Quads
Quads are the big player during mountain descents. Your quads get trashed during all that downhill. If you lack strength and control in the quads your knees will suffer. They are your brakes. Acting eccentrically to control that downhill momentum.
For the Gym:
box drop
box jumps
step up to reverse lunge
Glutes and Hamstrings
Glutes are your powerhouse of running. They drive you forward during that all powerful leg extension. Guess what gets you up those hills? Your lovely backside. Want to be better at hills?
For the Gym:
RDL
Physio Ball curls
Upper Body
The thoracic spine needs to twist in a counter rotation to the hips as you run. Mobility through the thoracic spine is helpful for better breathing and an efficient stride. Maintaining good posture during movement also correctly wires your neuromuscular system to stabilize in a dynamic way.
For the Gym:
Seated Archer Rows
Upper Body Bridge Holds
TRX Rows
Building Power
You use muscular endurance and elastic energy when you run. Think of the elastic energy as your spring. If you had to simply muscle our way through a run, you wouldn’t get very far. We get a boost from the storage and release of energy in your tendons. Power moves help to develop a more bouncy spring.
For the Gym:
DB snatch
Push Press
KB Swings
If you need help putting this all together in a strength routine check out the Mountain Strong program on TrainHeroic.