TRAIL RUNNING

 

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a) Training Intensity

b) Technique

c) Strength

 

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"TRAIL RUNNING TRAINING INTENSITY"

 

When participating in a trail event, it's important to note that it won't require high-intensity effort for most people. The event typically involves varying and sometimes technical terrains and surfaces, and the distance is usually well over 25 kilometres. As a result, it's unlikely to demand your maximum effort, so it's not necessary to train for that level of intensity. It's best to focus on training at an aerobic, all-day intensity to avoid pushing into the higher red zone. Based on my experience, I've found that exceeding your aerobic threshold almost always leads to functional injury unless you have a solid 15 years of consistent, healthy running training.

 

Why train your effort more conservatively?

 

Remain healthy.

 

While exercise offers clear health benefits, pushing beyond your aerobic threshold can pose risks, especially to your immune system. Athletes may be more susceptible to upper respiratory illness, so maintaining robust immune strength is crucial.

 

Build functional strength.

 

 Aerobic and cellular health are obviously crucial for enduring events, particularly for an event held at altitude. However, most trail events challenge functional strength and stability more. Limiting your training to your aerobic threshold allows for more training, which over time, builds running-specific strength, such as feet, ankles, shins, Achilles, knees, hips, and the lower back. The more time spent on feet safely, the better.

 

Training continuity.

 

The more training time your lifestyle allows, usually the better. Sub-aerobic training absorbs work quickly and promotes fast recovery, allowing for greater training continuity.

 

Enduring energy.

 

Repeated, controlled aerobic threshold training promotes long-lasting fat-burning energy. For most people, fat metabolism provides a nearly endless source of fuel, as opposed to burning sugar. Many trail events require extended periods on the tracks.

 

What’s your best-fitting daily intensity?

 

I strongly believe in the concept of Default Training Intensity (DTI). 90% of all training should aim to maintain this intensity level. To learn more about understanding perceived effort, calculating, and maintaining your DTI, CLICK HERE

 

 

"TRAIL RUNNING TECHNIQUE"

 

Shorter strides.

 

Remember to practice shorter strides than usual to reduce the impact on your body. Spending less time on support is generally better. In trail events, descending increases muscle load and fatigue, so shorter and lighter strides can help decrease the risk of falling. Shorter strides also naturally lead to landing on the balls of the feet, providing greater stability compared to heavy heel loading.

 

Cadence works.

 

When logging training miles on asphalt or other flat surfaces, it is best to focus on practising your stride rhythm. For most people, the ideal cadence appears to be between 174 and 182 strides per minute. Practising this cadence using a metronome has been shown to lead to running improvements and a reduced risk of injury. However, when running on technical terrain, it's better to rely on feel and turn off the metronome. Stride speed and length will naturally vary on trails. For more information about running cadence, CLICK HERE.

 

 

"TRAIL RUNNING STRENGTH"

 

Specific strength sessions.

 

Balancing and coordination are more crucial on trails. Enhanced postural strength can support balance. I strongly recommend including running-specific postural strength exercises in your weekly routine. A relaxed shoulder position, hips leading forward, and core stability improve running performance, especially on trails.  I recommend including trail-body strengthening routines in your training week – CLICK HERE

 

Circuit Style - FOUR rotations (no rest)

💪 Body Weight 45' Squats - 10 reps

💪 Side Squats - 10 reps (5L, 5R)

💪 (Blind - close eyes) High Knee Lifts - 10 reps (5L, 5R)

💪 Twists - 20 rotations

💪 Track Start HIp Press - 10 reps (5L, 5R)

 

Hill 'strength' practice.

If you're participating in a trail event, expect to encounter hills. It's important to practice running on hills to prepare for the event. Running uphill places demands on ankle stability, Achilles tendon and calf strength, knee control, and core stabilization. I highly recommend incorporating hill repeat sessions into your training. Find a hill that is about 50 to 100 meters long with a gradient of 3-6%, and simply run up and down. It's a good idea to listen to some music while doing this and make sure to adjust your intensity and stride length on both the ascending and descending portions of the hill.

 

 

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"WEEKLY TRAINING SCHEDULE"

 

🏃 Run as often as your lifestyle will allow (3-6/7)

🏃 Run at your DTI - rarely harder!

🏃 Practise a lighter and shorter stride.

🏃 Integrate 3 functional strength sessions every week - make these compulsory.

🏃 Run a weekly trail run.

🏃 Check your training stress score regularly - CLICK HERE

 

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