Get strong for off-road running, with record-breaking ultrarunner and UK Athletics coach Damian Hall. Follow Damian’s six essential exercises to become a stronger trail runner. This routine requires little/no equipment, can be done at home, and you can add weights to make them more challenging as you progress.
All you need for this workout is:
- A box for step-ups
- A resistance band
- A pull-up bar. Not essential though, as you can substitute pull-ups for press-ups
- Weights/dumbbells (as you progress)
Why Should Trail Runners Do Strength Training?
On the uneven trail terrain, a little extra core strength and balance could be the difference between gliding downhill like a gazelle or taking a spectacular faceplant. But there are several other reasons trail runners should be doing strength work.
Strength training is proven to:
- Help increase running economy
- Increase injury resistance
- Decrease muscle fatigue
- Bolster good technique when we’re tiring
- Counteract muscle wastage in older (35+) athletes
Plus, while I can't promise you a six-pack, some aesthetic advances may just make us feel a little better about ourselves too!
Aim to do the exercises twice a week, adding weight when they start to feel easy. Always think quality over quantity and start with your weaker side.
Reduce Unhelpful Lifestyle Factors
Also consider what unhelpful lifestyle factors you could remove, especially hours spent sitting. Could you run commute? Could your lunch break be more active? Could you take more screen breaks or work at a standing desk?
Too much sitting is thought to be a general health problem and could be bad for us runners, too. As well as potentially metabolic deficiencies, it encourages our largest muscles to relax unhelpfully. It can also affect our gait and balance, and possibly increase pain, studies have shown.
Damian Hall’s 6 Essential Strength Exercises
1. Split Squats
You won't find many trail runners who haven't been told they have weak glutes by a physio at some point. Squats are excellent for strengthening and activating glutes, especially for those who sit down a lot. But most of us have physical imbalances and your stronger side could be covering for your weaker side, so by isolating each kinetic chain at a time, there’s no hiding. Split squats target glutes, quadriceps and other leg muscles.
How to do the exercise:
* Lower yourself slowly, pause for three seconds, then power up.
* 3 x 6-8 reps
* Add weight over time and elevate the back foot, to turn it into a Bulgarian split squat.
2. Hamstring Walkouts
Many runners are quad dominant, meaning hamstrings are under-developed, but they’re an important stabilising muscle for trails. Arabesques and deadlifts are great for improving balance and hamstring strength, but the latter is especially tricky to get right unsupervised. So, try hamstring walkouts at first, remembering to keep your core rigid and to squeeze your glutes.
How to do the exercise:
* Walk out one leg at a time, hold for two seconds, then walk back.
* 3 x 10 reps
* Add weight on your tummy for more benefit.
3. Single-Leg Calf Raises
Our calves do a lot of work when running or walking uphill and can be overpowered. This calf exercise is simple and can be done on the stairs, or even when cleaning your teeth! If necessary, lean against a wall to help balance.
How to do the exercise:
* Raise yourself up onto your toes, one leg at a time.
* 3 x 10 reps
* Add weight once you’ve mastered doing it without and feel comfortable.
4. Box Step-Ups
If you feel ankle strength is holding you back, challenge the area with some simple box set-ups, while holding some weight.
How to do the exercise:
* Simply step-up onto a box while holding a weight and then carefully step back down again.
* 3 x 10 reps
* If you wish to progress it, develop the steps into lateral hops (but not if you have any knee issues).
5. Pull-Ups
Many runners neglect their upper body. But if you're likely to be carrying a fair wedge of mandatory kit on trail runs or using poles, few exercises offer as much bang for buck as this. It utilises your whole upper body in one go. If you don't have access to a bar at home, you could do this in your local park on a climbing frame.
How to do the exercise:
* Pull your body up until you chin is just above the bar.
* 3 x 3 reps. Try to add one more each session until you can do 10.
* Push-ups are almost as good and can be used as an alternative.
6. Lateral Banded Walks
Lateral banded walks (with a small resistance band) are good for lateral strength and improved balance, or as a warm-up for strength work. Keep the band taught all the way across.
How to do the exercise:
* Place a resistance band just above your ankles and slowly side-step.
* Do 10 on each side. Repeat 3 times.