When it comes to running off-road, a workout tailored to strength training for trail running can make a lot of difference. A few key moves worked into your week can help you become more resilient to injuries, build strength to power you up hills and stability to help with uneven terrain.  As well as all this, you’ll be building your confidence for hitting the trails.

Why is strength training for trail running important?

Strength training is important for all of us, whether we’re running or just looking to stay fit and active for everyday life. But it has additional benefits for runners as it can increase leg strength, build core stability and help improve trail running technique.

Trail running is a great way to challenge yourself, get adventurous and break out of your normal running routine. As a discipline, trail running makes your muscles work harder thanks to tricky terrain. Descending hills, especially, places a lot of strain on your legs. Strengthening the muscles that control your movement on this kind of terrain can help you to avoid injury and get faster at trail running.

What equipment do I need for this workout?

You’ll need some weights for one or two of the exercises in this workout: we’d recommend a kettlebell. If you haven’t got one, you could always try filling a backpack with something heavy like cook books. You’ll also need a resistance band and a medicine ball for this workout: you can find relatively cheap exercise equipment from large stockists like Amazon or Decathlon. You may also want a chair to balance on and a comfy place to lie down – here is our pick of the best yoga mats.

Warm up

Before you start the workout you need to warm up. Spend 5 minutes alternating between running on the spot, doing star jumps, high knees, butt kicks and dynamic movements like swinging your legs from side to side and forward and backward. Swing your arms and make big arm circles as though you’re swimming backstroke.

Want more? Here’s the 5-minute warm up you should do before every run. You can also use this before workouts.

How to do strength training exercises

Perform two sets of 10 repetitions of each exercise. Where exercises need repeating on both sides of the body, you should aim to do 10 on each side. Aim to do a strength training workout three times per week. If the workout is getting too easy, add additional weights to the exercise or add sets to raise the bar. You can also reduce the amount of rest between exercises to improve your endurance.

Read: Should I do my strength workout before or after my run?

Cool down

Your stretches should be guided by how your body feels. Stretching shouldn’t feel painful so if anything hurts, back off.

Core strength training for trail running

Without a good core, you are more likely to lose your balance and fall on the trails. Try these three core exercises first.

Plank with a leg lift

Areas trained: Side muscles, core muscles, inner and outer thighs (obliques, transversus abdominus, adductors and abductors)

Why do it? This is a great exercise to strengthen your side muscles and hip stability.

Technique:

1. Lie on the floor on your left side
2. Place your left elbow directly underneath your shoulder
3. Keep your left leg bent and your right leg straight
4. Lift your hips off the floor in a side plank position
5. Lift your right leg (top leg) up and hold it parallel to the floor
6. Hold the position for 20 seconds before repeating on the other side

Be safe: Keep your head in line with your spine and look forward.

Medicine ball toe tap

Areas trained: Lower stomach muscles, core muscles (rectus abdominus and transversus abdominus)

Why do it? By adding additional weight, you overload the muscles which in turn creates more strength and stamina in your stomach muscles.

Technique:

1. Lie on your back on the floor with your legs at right angles at your hips and knees
2. Place a medicine ball in between your knees
3. Lower your legs until your feet touch the floor
4. Slowly lift both legs up to the starting position

Be safe: Ensure that your lower back doesn’t arch off the floor when you lower your legs.

Plank side walks

Areas trained: Side muscles, core muscles, bottom (obliques, transversus abdominis and glutes)

Why do it? Strong core muscles prevent back pain and support your running stride.

Technique:

1. Kneel on the floor and place your hands directly underneath your shoulders
2. Lift your knees off the floor to form a straight. line between your shoulders, hips and feet
3. Keep your tummy muscles tight
4. Step sideways with your left arm and leg
5. Followed by your right arm and leg
6. Go four steps to the left, then four steps to the right

Be safe: If you feel pain in your lower back, lift your bottom slightly higher to prevent your lower back from over arching.

Upper body strength training for trail running

Balancing while running on the trails requires your arms to move slightly further out and this can cause stiff neck and shoulders unless you build the relevant muscles.

Bent over fly

Areas trained: Back part of your shoulders and upper back (rear deltoids, rhomboids)

Why do it? It will improve your posture, prevent slouching when you run uphill or when you get tired, and help you to keep your balance.

Technique:

1. Hold a weight in each hand and keep your elbows slightly bent
2. Stand with your right leg in front of your left
3. Lean slightly forward from your waist
4. Lift your arms sideways until your hands are level with your shoulders
5. Slowly return to the starting position

Be safe: Keep the movements steady and controlled and don’t let the kettlebells swing out of control.

Lower body strength training for trail running

The uneven surface of the trails means your leg muscles need to be alert to react to every step. Neuromuscular development – or keeping your balance – becomes a lot more important so the connection between your brain and your muscles has to improve. The more you train your brain and muscles on how to react, the easier trail running will become.

Resistance band lying leg curl

Areas trained: Back thighs (hamstrings)

Why do it? Running trails requires a lot of muscle strength and endurance. Strong hamstrings will ensure you maintain a good running stride.

Technique:

1. Tie your resistance band in a loop around something secure
2. Lie on your tummy
3. Hook your right leg into the loop
4. Ensure you have some tension on the resistance band
5. Bend your leg bringing your heel towards your bottom
6. Slowly return with control
7. Complete one set before changing over to the left

Be safe: Make sure you always keep tension on the resistance band.

Standing side kick

Areas trained: Bum (glutes)

Why do it? Improving your glute strength will improve your running technique.

Technique:

1. Stand on your right leg
2. Lift your left leg sideways and keep it straight
3. Bend your knee to perform a kicking move
4. Repeat one set on the left before changing over to the right

Be safe: Hold on if you need support but work on being able to do it free standing.

Single led stand up and sit down

Areas trained: Front thigh and bum (quadriceps and glutes)

Why do it? Strong thighs will improve uphill running and endurance.

Technique:

1. Sit on a chair
2. Keep your right foot on the floor and extend your left leg out in front of you
3. Keep your tummy muscles tight and your back straight
4. Stand up
5. Slowly sit down
6. Complete one set before changing over to the other side

Be safe: If you struggle to stand up with one leg, use a higher chair or add a cushion.

Side lunge to balance

Areas trained: Inner and outer thighs, bum, core (abductors, adductors, glutes and transversus abdominus)

Why do it? Strong supporting muscles will support your thighs and slow the rate of fatigue.

Technique:

1. Stand on your left leg and keep your right leg off the floor
2. Step sideways with your right leg
3. Bend your right knee and keep your left leg straight
4. Push off with your right leg to the single leg balancing position

Be safe: Focus on one point in front of you to aid your balance.

Want more workout tips? Check out our ultimate bum workout.

Featured image: iStock.com / blyjak