As a trail runner, I’m always looking for ways to improve my fitness and performance on the trails. With spring just around the corner, it’s the perfect time to start thinking about new workouts to add to your training routine. In this article, I’ll be sharing my top five favorite workouts for spring trail runners.
One of my favorite workouts for spring trail running is hill repeats. Running uphill is a great way to build strength and endurance, and it’s also a great way to improve your running form. Start by finding a steep hill that takes you about 60-90 seconds to run up at a hard effort. Run up the hill at a hard effort, then jog or walk back down to the bottom. Repeat this for 5-10 repetitions, depending on your fitness level.
Building a Solid Trail Running Foundation
As a trail runner, I know that building a solid foundation is crucial for success. In this section, I will discuss the importance of aerobic development and incorporating strength exercises to help you achieve your goals.
Importance of Aerobic Development
Aerobic development is the cornerstone of any successful trail running program. It helps to improve your endurance, running economy, and overall fitness level. One way to improve your aerobic development is by incorporating long, slow distance runs into your training plan. These runs should be done at a comfortable pace that allows you to maintain a conversation without feeling out of breath.
Another way to improve your aerobic development is by incorporating interval training into your routine. This can be done by running at a high intensity for short periods of time, followed by a period of rest or low-intensity activity. For example, you could run at a high intensity for 30 seconds, followed by a minute of rest, and repeat this cycle for 10-15 minutes.
Incorporating Strength Exercises
In addition to aerobic development, strength exercises are also important for building a solid trail running foundation. Strength exercises can help to improve your running economy, reduce the risk of injury, and increase your overall strength and endurance.
One effective strength exercise for trail runners is the side plank. This exercise targets the core muscles, which are essential for maintaining proper form and balance while running on uneven terrain. To perform a side plank, start by lying on your side with your elbow directly under your shoulder. Lift your hips off the ground, creating a straight line from your head to your feet. Hold this position for 30-60 seconds, then switch sides.
Other effective strength exercises for trail runners include squats, lunges, and calf raises. These exercises target the lower body muscles, which are essential for maintaining proper form and balance while running on uneven terrain.
By incorporating aerobic development and strength exercises into your training plan, you can build a solid foundation for successful trail running. Remember to start slow and gradually increase the intensity and duration of your workouts to avoid injury and achieve your goals.
Advanced Training Techniques for Trail Runners
As a seasoned trail runner, I know that it takes more than just putting in miles to improve your performance. Advanced training techniques can help you take your running to the next level. Here are two techniques that have helped me improve my running efficiency, speed, and endurance:
Mastering Variable Terrain
Trail running is all about adapting to changing terrain. To become a better trail runner, you need to be able to adjust your stride and pace on the fly. One way to improve your ability to handle variable terrain is to practice on different types of trails. Seek out routes with steep inclines, rocky sections, and technical terrain. By exposing yourself to different types of terrain, you’ll become a more well-rounded runner.
Another way to improve your ability to handle variable terrain is to work on your balance and stability. Exercises like single-leg squats and lunges can help improve your balance and reduce your risk of injury. Incorporating yoga or Pilates into your routine can also help improve your overall stability and flexibility.
Speed Development and Hill Repeats
Trail running often involves steep inclines and descents, so it’s important to work on your speed and hill climbing ability. One way to do this is by incorporating hill repeats into your training. Find a hill with a moderate incline and run up it at a fast pace, then jog or walk back down to recover. Repeat this process several times, gradually increasing the number of repeats as you become stronger.
Another way to improve your speed and hill climbing ability is to work on your lactate threshold. This is the point at which your body starts to produce more lactate than it can clear, leading to fatigue. By training at or near your lactate threshold, you can improve your body’s ability to clear lactate and delay fatigue. One way to do this is by incorporating tempo runs into your training. Tempo runs involve running at a steady pace that is slightly faster than your normal training pace. By maintaining this pace for an extended period of time, you can improve your lactate threshold and overall running efficiency.
By incorporating these advanced training techniques into your trail running routine, you can improve your performance and take your running to the next level. Remember to always listen to your body and adjust your training as needed to avoid injury and burnout.