strength training

5 exercises trail runners should be doing everyday

5 exercises trail runners should be doing everyday

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You love to run.  Or maybe you don’t.  Wherever you are on the spectrum, if you are planning on adding more mileage or training for an event, you need to make sure that your body is adequately prepared to take on the additional stresses running places on the body.

What do we mean by this?
Strength and conditioning!

Many runners neglect to strengthen the muscles they use when running.  And not only those muscles, but the opposing ones too. In order to prevent injury and run at your best, you need to ensure that your body is strong and your training plan is well balanced. We like to refer to this as “pre-hab” work.
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Training for the long road ahead: Tips and places to train for long ascent races

Training for the long road ahead: Tips and places to train for long ascent races

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Back in 2010 I decided to run my first marathon. Unlike most people who pick an “easy”,  flat road course, I decided to go the opposite direction and chose one of the toughest ones in the country: The Leadville Trail marathon.
With the starting line at over 10,000 feet, course elevation gain total over 7500 feet (including a 13er summit) and loose, rocky terrain I had my work cut out for me.
When race day arrived I thought I was prepared. I had been trail running for over 10 years at that point, fit in all my long runs and did several 14ers for high altitude training.
However, I distinctly remember my greatest weaknesses on the course: my power hiking skills and ability to run long, sustained climbs.  I had done a ton of trail running to train but very little power hiking.  “Why hike when I could run?”,  I wrongly assessed.

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“Me and My Buddy” workout for trail runners and Obstacle course racers

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This is a workout taken from Daily Outdoor Workouts, one of our sister sites.  Enjoy!

ME AND MY BUDDY

Walking with a friend in the dark is better than walking alone in the light.   – Helen Keller

NEEDED: 
A “Buddy” AKA:  A rock, log or hand-weight that is 10% or more of your body weight.

COMPLETE THE FOLLOWING WITH YOUR “BUDDY”

Standard Strength warm-up and then….

  • 3 mile hike/run
  • 50 walking lunges
  • 50 overhead presses
  • 50 russian twists
  • 50 ground to overhead squats

—->  The workout can be completed in any order, just don’t drop or put down your Buddy the entire workout!
—->  If you are really looking for a suffer fest, repeat the workout twice!

*A note from Lauren: 
I came up with this workout when I was training for the Warrior Dash World championships race last summer.  We drove up to Guanella pass (near the base of Mnt Bierstadt, a front range 14,000 foot peak) and I completed this workout at altitude.   Whether you are training for an OCR event or just love trail running, this workout will help you gain strength and fitness to run stronger, longer!