It's the weekend long run and you're out cruising your favourite trails as part of your training program. Suddenly, the ground is hurtling towards you, arms outstretched in a vain attempt to prevent any damage or minimise injury. As trail runners, we all understand the risk of running trails and many of us bear the scars of a gnarly trail!
Through maximising our existing training, added strength and plyometrics, the use of other kit (think poles) and trail running shoes, then putting it all into practice. There are several things we can do training-wise for when we hit those trails, we're better prepared and we can run them more confidently and ultimately faster. Even better, it's going to help us get faster for our races
Technical trails demand adaptability and resilience. Shift your focus from pace to time spent on your feet, this is not the track or road! By default, you will be going slower, removing the mental burden of hitting a pace and allowing you to relax more. This is not the time for PBs.
Mixing up your runs with hills, rocks, and roots gets your body accustomed to the unpredictable. Studies show that this kind of variety helps your body handle the chaos better. Whilst we may not have access regularly, there are always shorter local sections we can incorporate into our runs. Even running these on regular repeats is going to help.
For very steep descents, practise a higher turnover of your feet (cadence), with shorter steps think “Fast Feet.” Additionally, widening your stance, and using your arms out wide as a counterbalance will help the descent. During hill repeat sessions is a great opportunity to practise descending, what goes up must come down!
Building a strong foundation is crucial for stability on rugged trails. Including strength training focusing on legs, and stability exercises. Squats, lunges, and balance exercises strengthen muscles and improve proprioception, reducing the risk of injury. Plyometric exercises like skipping, hopping, and bounding drills enhance explosiveness and agility, which translates to handling the trails with more confidence.
Where you have the opportunity, including longer downhill running, using an eccentric muscle contraction, will further strengthen your quads, and condition them for those steeper descents, we all love (or hate) on the trails. Even one session of this we know, will have a benefit.
Choosing the right gear can make or break your trail running experience. Trail-specific shoes offer enhanced traction, durability, and protection against rugged surfaces (rock plates prevent, those sharp stones from derailing your run). They supply better grip, support, and toe protection to navigate rocky, muddy, or slippery terrain. Skimping and trying to run in your racing flats, is not going to cut it on the trails.
Consider using poles for added stability and support, especially on steep ascents and descents, offering balance and reducing strain on your lower body. The key thing if you are using poles, practise, practise, and practise. Everything from the sizing, correct technique, and packing and unpacking. Don’t leave it till the week before a race to decide to start using your poles!
Theory without application won't elevate your trail-running prowess. Start by gradually introducing technical trails into your routine. Begin with shorter distances (think that local rocky, rooty section that we all have) and gradually increase the complexity of the terrain as your confidence and abilities grow.
Trips to more technical terrain or training on the course of a race will further give you more confidence, knowing you have been there before.
Focus on your form, keeping a lower centre of gravity, quickening your cadence, and keeping a forward posture to navigate tricky sections efficiently. Being more observant and scanning the ground much nearer and up ahead to avoid branches at head height, will help with choosing the line to take. As you progress this will become second nature, ease the mental burden and allow you to relax more.
Remember, falling is part of the learning curve in trail running. Embrace it as an opportunity to understand your limits, improve your skills, and adapt. Practising controlled falls and learning how to recover gracefully can minimize the impact of a stumble and prevent injuries.
Nobody became a trail master overnight. Training for technical terrains in trail running involves a blend of physical conditioning, mental preparedness, and equipment choice. Embrace variability in your training, strengthen your body, choose the right gear, and most importantly, practise consistently on challenging terrain. By integrating these strategies into your training routine, you'll not only improve your performance but also enhance your enjoyment of the trails, making each run an exhilarating adventure.
Maximise your existing training, by incorporating technical trail sections, and steeper descents. It's not always about the soulful runs
Incorporate strength and plyometrics into your training routine, it will make you a more balanced runner able to handle more gnarly sections!
Have the right kit and learn how to use it. Poles take practise, practise and practise
Without hitting those gnarly trails, you’ll never know, give them a go, and see how it feels
Don’t avoid those technical trails, see them as an opportunity to practice