How Strength Training Boosts Your Trail Running Performance
Your Trail Running Adventures Await: Power Up with Strength Training
Trail running is more than just putting one foot in front of the other—it’s a full-body adventure that demands strength, balance, and resilience. As a trail runner and coach with years of experience in strength training and fitness, I’ve seen how a few key exercises can transform your runs, making hills feel easier, trails more stable, and injuries less likely. Whether you’re new to trails or aiming for your next race, strength training is your secret weapon. Let’s explore why it matters, try a quick workout, and see how it can elevate your trail running game. Ready to get stronger? Let’s do this!
Why Strength Training Matters for Trail Runners
Unlike road running, trails challenge you with uneven terrain, steep climbs, and quick changes in direction. Strength training builds the power and stability to tackle these demands:
Climb Hills with Ease: Strong legs and glutes power you up inclines without burning out.
Stay Balanced: A solid core and ankles keep you steady on rocks or roots.
Prevent Injuries: Strong muscles protect joints, reducing strains from repetitive trail impact.
Run Longer: Better endurance comes from a body that moves efficiently.
In my own trail running, adding strength workouts helped me conquer a grueling 50K race with 4,500 feet of elevation gain—my legs felt unstoppable! You don’t need a gym or hours of time to see results—just a smart, runner-focused plan.
A 20-Minute Strength Workout for Trail Runners
This beginner-friendly workout targets key trail running muscles: legs, glutes, core, and ankles. Do it 1-2 times per week, at home or in a park, with no equipment needed. Complete 3 rounds of the following exercises, resting 30 seconds between each:
Bodyweight Squats (10 reps): Stand with feet hip-width apart, lower until thighs are parallel to the ground, then push up. Builds leg and glute power for hills.
Forward Lunges (8 reps per leg): Step forward, lower until front knee is at 90 degrees, then return to start. Enhances balance for uneven trails.
Plank Hold (20-30 seconds): On forearms and toes, keep your body straight. Strengthens core for stability on technical terrain.
Calf Raises (12 reps): Stand on a flat surface, rise onto toes, then lower slowly. Bolsters ankles for rocky paths.
Step-Ups (10 reps per leg): Step onto a sturdy bench or rock (knee-high), drive through heel, and lower. Mimics trail climbing.
Tips: Move with control, not speed, to build strength safely. If you feel wobbly, start with fewer reps and progress weekly. Pair this with your trail runs for a balanced routine.
How to Integrate Strength and Running
To maximize benefits, schedule strength sessions on non-running days or after easy runs. For example:
Monday: 20-min trail jog.
Tuesday: Strength workout (above).
Wednesday: Rest or cross training
Thursday: 25-min trail run.
Friday: Strength workout.
Saturday: Longer trail run (30-40 min).
Sunday: Rest or walk.
This balance builds strength without overloading your body. As you progress, I can tailor workouts to your goals—whether it’s a 5K race or tackling tougher trails.
Ready to Run Stronger?
You don’t need to be a gym pro to benefit from strength training—just a few minutes a week can make your trail runs smoother, faster, and more fun. Want to take it further? As your trail running coach, I create personalized plans that blend strength, running, and recovery to match your goals. Sign up for a free consultation, or grab my “5-Day Strength Plan for Runners” to kickstart your progress. Your trail adventures await—let’s power them up!
Beginner Training For 5K Trail Race
Ready to conquer your first 5K trail race? Trail running combines the thrill of racing with the beauty of nature, and as a beginner, you’re in for an exciting journey! Here I’m offering a free, simple, encouraging guide to train for a 5K trail race in 8 weeks, tailored for new runners. We’ll cover a beginner-friendly plan, key tips, and how to prepare for race day. Let’s get started—you’ve got this!
Why Train for a 5K Trail Race?
A 5K (3.1 miles) is the perfect distance for beginners—it’s achievable yet challenging. Trail races add adventure with varied terrain like dirt paths, hills, or roots, making every step engaging. Training builds fitness, confidence, and a love for the outdoors. Whether you’re aiming to finish or chase a time, this plan will guide you to the finish line.
8-Week Training Plan for Beginners
This plan assumes you can walk or jog comfortably for 20-30 minutes, 2-3 times per week. If you’re starting from scratch, spend 2-4 weeks building up to this with walk/jog intervals. Train 3-4 days per week, rest or cross-train (e.g., swimming, cycling) on other days, and listen to your body to avoid injury.
If you are limited on time and aren’t able to utilize trails as much for training, then running on the road is fine. Sometimes we can’t get to a trail unless it’s on a weekend so feel free to run right out of your door to get your runs in.
Weeks 1-2: Build a Base
Goal: Get comfortable moving on trails.
Schedule:
Day 1 (Trail Run): 20-25 min walk/jog (e.g., 2 min jog, 1 min walk). Focus on easy trails (gravel or dirt).
Day 2 (Cross-Train): 30 min low-impact activity (cycling, swimming, or yoga).
Day 3 (Trail Run): 25-30 min walk/jog, increasing jog intervals (e.g., 3 min jog, 1 min walk).
Day 4 (Optional): 20 min easy walk or strength (bodyweight squats, lunges).
Tips: Run at a conversational pace. Wear trail shoes for grip or regular running shoes if the trail isn’t too technical. Practice on trails similar to your race.
Weeks 3-4: Increase Endurance
Goal: Build time on your feet and trail confidence.
Schedule:
Day 1 (Trail Run): 30-35 min walk/jog, reducing walk breaks (e.g., 4 min jog, 1 min walk).
Day 2 (Cross-Train): 30-40 min cycling or strength (add planks, calf raises).
Day 3 (Trail Run): 35-40 min, aiming for longer jogs (e.g., 5-6 min jog, 1 min walk).
Day 4 (Optional): 25 min hill walk or easy trail jog.
Tips: Try trails with light hills or roots to mimic race conditions. Stay hydrated with a handheld water bottle.
Weeks 5-6: Build Strength and Stamina
Goal: Run longer with fewer breaks and tackle race-like terrain.
Schedule:
Day 1 (Trail Run): 40 min, mostly jogging (e.g., 8 min jog, 1 min walk). Include 1-2 short hills.
Day 2 (Cross-Train): 40 min strength (lunges, step-ups) or cycling.
Day 3 (Trail Run): 45 min, aiming for 10-12 min jog intervals. Practice on race-like trails.
Day 4 (Optional): 30 min easy trail run or brisk walk.
Tips: Focus on form—short steps on uphills, lean slightly on downhills.
Weeks 7-8: Taper and Race Prep
Goal: Peak fitness, then rest for race day.
Week 7:
Day 1 (Trail Run): 50 min, mostly jogging with minimal walks. Test race gear.
Day 2 (Cross-Train): 30 min light strength or yoga.
Day 3 (Trail Run): 40 min with 2-3 short race-pace bursts (30 sec fast, 2 min easy).
Day 4 (Optional): 20 min easy jog or walk.
Week 8:
Day 1: 25 min easy trail jog.
Day 2: 20 min walk or yoga.
Day 3: Rest or 15 min shakeout jog.
Race Day: Run your 5K!
Tips: Taper in Week 8 to feel fresh. Check race details (terrain, elevation) and practice on similar trails.
Key Training Tips
Gear Up: Invest in trail shoes for grip and protection. Wear moisture-wicking clothes and test race-day outfits early.
Terrain Practice: Train on trails resembling your race. For technical trails, practice for race day for obstacles (rocks, roots).
Strength and Mobility: Add bodyweight exercises (squats, lunges, planks) 1-2 times per week to boost trail stability.
Safety First: Run with a phone, tell someone your route, and carry water for runs over 30 minutes.
Fuel and Recover: Eat a balanced diet with carbs and protein. Stretch or foam roll post-run to stay loose.
Race Day Prep
Before the Race: Arrive early, warm up with 5-10 min of walking/jogging, and check the start line. Eat a light meal (e.g., toast, banana) 2 hours prior.
During the Race: Start slow to conserve energy. Walk tough hills if needed, pass carefully on narrow trails, and enjoy the views!
After the Race: Celebrate your finish! Walk to cool down, refuel with a snack, and share your story with friends.
You’re Ready to Shine!
Training for your first 5K trail race is a journey of growth and discovery. With this 8-week plan, you’ll build the strength, confidence, and skills to cross the finish line smiling. Embrace the ups and downs of the trail, trust your training, and savor every moment. Your adventure awaits—go chase that finish line!
Top 5 Mistakes Beginner Trail Runners Make (And How to Fix Them)
Your Trail Running Adventures Await: Avoid These 5 Beginner Mistakes
Trail running is a thrilling way to explore nature, boost your fitness, and challenge yourself. As a beginner, you’re diving into an exciting world of winding paths and stunning views, but it’s easy to make mistakes that can slow your progress or dampen your enthusiasm. With years of trail running and coaching experience, I’ve seen these pitfalls firsthand—and I’m here to help you avoid them! Here are the top five mistakes beginner trail runners make, plus simple fixes to keep you confident and injury-free. Ready to hit the trails? Let’s go!
Mistake 1: Wearing the Wrong Shoes
The Problem: Many new runners hit the trails in road running shoes or old sneakers, which lack the grip and protection needed for uneven terrain. This can lead to slips, blisters, or twisted ankles.
The Fix: Invest in trail-specific shoes with aggressive lugs for traction and a durable upper for protection. For beginners, the ASICS Gel-Venture 9 ($80) offers solid grip and cushioning for light trails, while the Saucony Peregrine 14 ($130) is great for rugged paths. Try shoes at a running store to ensure a snug fit with room in the toe box.
Mistake 2: Ignoring Terrain Preparation
The Problem: Beginners often underestimate trails, expecting them to be like roads. Uneven surfaces, roots, or hills can catch you off guard, leading to falls or fatigue.
The Fix: Start on beginner-friendly trails like gravel paths or fire roads, using apps like AllTrails to check terrain and elevation. Practice short runs (20-30 minutes) on similar trails to build confidence. For example, jog a local park trail with gentle slopes before tackling rocky singletracks.
Mistake 3: Running Too Fast, Too Soon
The Problem: Eager to improve, new runners often push their pace early, burning out quickly or risking injury on tricky trails.
The Fix: Run at a conversational pace—where you can talk comfortably. Use a walk/jog approach (e.g., 3 min jog, 1 min walk) for 20-30 minute sessions, gradually increasing jog time. Focus on enjoying the scenery rather than speed. Over weeks, you’ll build endurance naturally.
Pro Tip: Want a personalized pacing plan? My coaching helps you progress safely—reach out today!
Mistake 4: Skipping Strength Training
The Problem: Trail running demands balance and stability, but beginners often neglect strength work, leading to weak ankles or sore knees on uneven terrain.
The Fix: Add 1-2 weekly strength sessions (15-20 minutes) with exercises like squats, lunges, and calf raises. For example, do 3 sets of 10 bodyweight squats to build leg power. I use weights with all of these exercises but started with bodyweight and still incorporate body weight workouts from time to time. A strong core (try planks!) also helps you stay upright on technical trails.
Mistake 5: Forgetting Hydration and Safety
The Problem: New runners may skip water on short runs or forget to plan safe routes, risking dehydration or getting lost.
The Fix: Carry water for runs over 30 minutes, using a handheld bottle or a hydration vest like the Osprey Duro 1.5 ($90). Always tell someone your route and expected return time, and carry a phone for emergencies. Stick to marked trails, especially as a beginner.
Pro Tip: I’ll guide you on safe, fueled trail adventures—contact me to start coaching!
Your Next Step
Avoiding these mistakes sets you up for trail running success. With the right shoes, terrain prep, pacing, strength, and safety habits, you’ll be gliding through trails in no time. Want to fast-track your progress? As a trail running coach, I offer personalized plans to help you run stronger, safer, and with confidence. Book a free consultation today to kickstart your journey. Your trail adventures await—let’s make them unforgettable!
I’ve made all of these mistakes and more and now they are like second nature. It just takes consistency and practice the same as anything we are trying to get better at.
Getting Started With Trail Running: Your Adventures Await
Getting Started
Ready to hit the trails? Trail running is an exhilarating way to connect with nature, boost your fitness, and find a new kind of freedom. No matter your pace or experience, you can start this journey today. Let’s dive into the basics and get you moving!
Why Trail Running?
It’s more than just a workout—it’s an escape. The crunch of leaves underfoot, the fresh air, and the thrill of winding paths make every run an adventure. Plus, trails are softer on your joints than pavement, and the varied terrain builds strength and balance. You’ve got this! Though I do both trail running and road running, trail running is by far my favorite!
How to Start
Find a Trail: Look for local parks or beginner-friendly trails with gentle slopes. Apps like AllTrails can help. I usually just open up google maps and scan for county, state and national parks in my area.
Start Slow: Walk or jog short distances, focusing on enjoying the scenery. Gradually increase your time or distance.
Stay Safe: Tell someone your route, bring water, and stick to marked paths.
Essential Gear
You don’t need much, but the right gear makes a difference:
Trail Shoes: Salomon Speedcross 6 ($140) or Hoka Speedgoat 5 ($155) for grip and cushioning on uneven terrain. Many brands make a wide variety of shoes to fit all budgets and personalities.
Moisture-Wicking Clothing: A lightweight, breathable shirt and shorts (like those from Patagonia or Nike, ~$30-$50) keep you comfy. I own some of these shirts and also have a a variety of $10-$20 options I purchased from Amazon.
Hydration Pack: A small vest like the Osprey Duro 1.5 ($90) holds water and snacks for longer runs. Running belts are also an option that can hold your essentials.
You’re Ready!
Trail running is about exploration, not perfection. I love to race and run to achieve my full potential whenever I do, but i also love the aspect of being out on the trails and just running. Lace up, step onto the trail, and let the journey unfold. Every step is a victory—go chase that runner’s high!