Strength training is crucial for all runners, to me even an absolute prerequisite for improving as a runner. But it's even more essential for trail runners due to the unique challenges they’ll be facing: steep climbs, challenging downhills, muddy surfaces. So, let's explore why strength training should be a fundamental part of your trail running routine - and at least as essential as hill training for trail runners.

Why Strength Training is Vital for Trail Runners

1. Improved Stability and Balance 

Trail running involves running on and over uneven surfaces, steep inclines and descents. That’s a completely different load on the body compared to road running. Strength training improves balance and coordination, reducing the risk of falls and (overuse) injuries.

For example: calf muscles (particularly the soleus) and core muscles are key stabilizers when running uneven terrain. We target those specifically in our strength training module.

2. Enhanced Power and Endurance 

Building muscle strength, particularly in the legs, core, and, in contrary to ‘road runners’ upper body, helps trail runners generate more power on uphill climbs and maintain endurance over long distances. Those longer distances often go hand in hand with trails – you won’t see many 10k trail races.

On shorter (road) races you can keep up the appearances, compensating the lack of muscle strength, but on longer (trail) races, you’ll hit the wall.

3. Injury Prevention 

Strength training fortifies muscles, ligaments, and tendons, making them more resilient to the repetitive stress and impact of trail running. This helps prevent common running injuries such as sprains, strains, and overuse injuries.

Don’t underestimate that impact: although running on trails will often be at a lower intensity, the impact will be there.

4. Efficient Running Form 

Strength training supports a better running posture and form, crucial for maintaining efficiency (and for those who seek it: speed) on technical trails. A strong core helps maintain an upright posture, reducing fatigue and improving overall performance.

5. Mental Toughness 

Strength workouts can be mentally challenging, building the mental resilience needed to tackle tough trail sections and endure long runs.

For me, a strength workout is the longest workout of the week – or so it seems. But again, I firmly stand my ground: it’s a necessary workout. For more tips around the mental preparation of a longer distance race, check out our previous blog.

Conclusion 

Strength training is not just a supplementary activity but a foundational component of a comprehensive (trail) running training plan. It enhances performance, prevents injuries, and builds the physical and mental toughness required to tackle the unique challenges of trail running.

Next Steps 

Incorporate our Trenara strength training routine into your trail running plan – designed by Maarten Thysen, it’s a guaranteed asset to your running journey. Start with the assessment and you’ll get a progressive strength training plan to match your trail running goals. Your improved strength will translate to better performance and a more enjoyable trail running experience!