Strength Training for Trail Runners: Where to Start

Why runners avoid strength work

I get it. It doesn't feel like running, is time consuming, and for many people, the gym is unfamiliar territory. However, simply training your engine isn't enough to make you a strong healthy runner.

I was the exact same when I started. I'd been to the gym a bit and would fit it into my training when I could but I skipped a bunch of sessions and it showed. I'd get to the final third of my race and my lungs felt fine but my legs felt weak and my form was all over the place. As I started incorporating structured strength work I found I could run faster for longer, had less niggles, recovered faster from my sessions and could maintain efforts later in a race.

I saw first-hand with my clients how implementing a strength regime affected their running. They became more stable, developed better core strength, were more powerful and robust but most importantly, it helped them sustain their training load.

What strength work actually does for trail runners

The benefits go beyond injury prevention, though that alone would be reason enough. Strength training improves running economy, protects joints on technical terrain, maintains form when fatigue sets in, maintains and develops bone density, which is key to injury prevention.

I saw my clients' easy runs feel better, watched them get stronger in the gym, overcome pesky injuries, maintain their form and running economy later into races and overall become stronger runners.

The movements that matter most

You don't need a complicated programme. Trail running demands a lot from you and you want to be ready for everything. Here are some of my favourite exercises that I work into my routine every week.

Compound lifts

You'll hear a lot about how running is a single leg sport but I still think that proper lower body compound lifts are king. My personal favourites are the Trap Bar deadlift and Barbell Box Squats. Both are great at building a strong lower body and core. I prefer the Trap Bar because the movement pattern is less aggressive on my back, and the Box Squat for the same reason.

Single-leg work

We want to build stability and strength in single leg patterns because when we're out running that's how our body is operating. My go to single leg movements are a KB split squat, a walking lunge or a single leg Romanian Deadlift. And please don't neglect doing your single leg calf raises!

Core

The way I approach training my core now is by focusing on movements that actively engage it: heavy compound lifts, off balance movements and anti-rotational movements. Your core is so much more than visible abs. I'll incorporate a lot of landmine exercises, heavy carries and compound lifts that require me to be strong through my core without needing to do specific ab exercises.

The take home message for strength training as a runner and ultra runner is that it needs to complement your sport. Everything we do in the gym is to make us better at running whilst also helping us stay healthy and strong.

How to fit it into your training week

The most common concern is time. Runners who are already running 4-6 days a week don't know where to put a gym session. The answer is usually simpler than they think.

I'll usually aim for 2-3 strength sessions a week with the hardest and most intense being furthest away from my long run and progressively getting a little easier and with less knock on effect. I understand that finding 4 hours a week to strength train is unrealistic alongside 5-10 hours of running so I keep my sessions short and efficient. If I'm doing a run and strength session on the same day I'll do my best to allow at least 6-8 hours between, so that I get the most out of both.

How strength training changes across a training block

The type of strength work appropriate in the base phase is different from what you should be doing in the final four weeks before a race.

In the early stages of a block when running volume isn't too high is where I'll try and make my strength gains. I'll prioritise eccentric loading and will target slightly higher weights and rep ranges. As this progresses and the running volume ramps up, I know I can't get away with it in the same way and I'll work to maintain my strength whilst prioritising my running sessions. You need surprisingly little loading to maintain your strength and it's one of the biggest mistakes I see in runners, trying to increase strength and volume the whole way through their block.

As you get closer to race day you should be going a bit lighter and reducing the eccentric loading in favour of concentric and keep the rep range a little lower too.

As I come into my taper I'll reduce it further and focus on feeling as fresh as possible.

Common mistakes to avoid

• Training to failure when you have a long run the next day
• Only doing bodyweight work and never progressing load
• Stopping strength entirely in race week out of fear
• Treating every session like a CrossFit workout that you measure in how wrecked you are

Don't overcomplicate your strength work. Most good runners have a very simple strength regime. It's not shiny and full of novelty, it's repeatable and consistent.

Final thoughts

Strength training is a foundational pillar of running and I wish I'd realised it sooner. My biggest tip would be to start where you are and know that it will help improve your running, reduce your risk of injury and make you a healthier athlete. It doesn't need to be fancy, it just needs to be effective.