Preparing for trail running races requires agility, strength, endurance, as well as comprehensive training that is typically associated with outdoor and mountain sports. As per Steven Rindner, trail running tends to combine physical and mental endurance with a connection to nature, and therefore, every moment on the trail can be a new adventure that challenges one’s limits. To be well-prepared for the trails, one must have a robust trail running training plan in place.
Steven Rindner Discusses a Few Tips to Follow in Trail Running Training
To get the most out of trail running, it is vital to prioritize and reinforce certain aspects like muscular strength, technique, mental preparation, and cardiovascular endurance. While an effective training plan should be tailored to the specific goals and requirements of a runner, here are a few tips that can help almost any trail runner:
- Train at high intensity: Many trail runners believe that, as they are likely to run at a slower pace in the mountains, their training must be limited to running at lower intensities. However, this is not entirely true. If one does train at a higher intensity, it would help in improving their physiological thresholds. This would allow the runners to spend less energy when running at lower intensities.
- Incorporate sessions with positive slopes: Running in the mountains would help make sure that the runners get to face a variety of positive slopes. Getting the body used to overcoming such terrain would be useful when preparing for trail running races, both in terms of technique and tolerance to effort. Depending on the specific goals of the runner, they can alternate the level of intensity of the session.
- Train for descents: Many runners skip practising descents as they are easier than ascents. But this is not the right approach. Trail runners must train specifically for descents, as the type of muscle work involved in them is very specific and different from that of ascents. Moreover, due to the instability of the terrain in trail running, it becomes important for runners to be equipped with certain types of skills and proper descent techniques. The joints, like knees and ankles, should get used to descents to avoid the risk of injury.
- Try leg-strengthening exercises: Trail running requires considerable leg strength, especially when tackling uphill climbs. Hence, one must incorporate strengthening exercises like calf raises, vertical jumps, lunges, and squats into their training sessions.
- Have running sessions on asphalt: Many trail runners are not very fond of training on running tracks or asphalt. However, running sessions on asphalt can be beneficial when training for trail running. It will allow runners to get to a higher pace without requiring more cardiovascular work, and enable them to maximizeimprovements by running longer at limiting intensities.
According to Steven Rindner, to be a proficient trail runner, one must develop a solid aerobic base. Their training must include moderate-intensity, long-duration sessions that involve rough terrain and steep climbs. Fast-paced walks on the mountain, trekking, cycling, and flat terrain running are some of the simple and efficient ways to build one’s aerobic foundation.
