The Most Important Exercises for Trail Runners

This blog will guide you through the most important exercises for trail runners and the key principles to incorporate into your training program to ensure you’re trail-ready. In recent years, trail running has exploded in popularity worldwide, including here in Australia. From the wild landscapes of the Blue Mountains to the rugged trails of Tasmania, there’s no shortage of beautiful yet challenging terrain to explore. Whether you’re running your first trail race or gearing up for an ultra, being trail-fit is crucial. The demands of trail and ultra running go far beyond what’s required for road running. To conquer the diverse terrain, elevation changes, and long distances, your body needs to be strong and resilient.

Important Exercises for Trail Runners: Compound Lifts

Compound lifts like squats, deadlifts, leg presses, and hip thrusts are the cornerstone of a trail runner’s strength program. These movements are incredibly effective because they engage multiple muscle groups at once, providing a comprehensive workout that builds overall strength.

Why are these exercises so important for trail running?

Research has shown that running can place up to 6-8 times your body weight through your calf muscles with every step. This means that bodyweight movements alone won’t be sufficient to prepare you for the intensity and load of trail running. Heavy lifting helps increase muscular endurance, power, and running economy (how efficiently your body uses energy during a run), making you a more effective trail runner.

2. Unilateral Strength: Building Specific Strength for Trail Running

In trail running, the demands placed on the lower body are often uneven. You may have to step over rocks, traverse slopes, or jump over roots, which requires both strength and stability. Unilateral exercises also improve hip, knee, and ankle stability, which are especially important when navigating challenging terrains like the rocky trails of the Blue Mountains or the sandy dunes in the outback.

• Single-Leg Squats & Single-Leg Deadlifts: These exercises help to even out imbalances between left and right legs while improving your ability to stabilize each leg individually.
• Calf Raises: Our favourite exercise is getting another mention! Single leg variations of standing and seated calf raises are great at improving our calf strength and evening out any imbalances.

3. Plyometrics and Power: Explosive Movements for Speed

Plyometrics, or jump training, is another key component of a trail runner’s strength program. These explosive exercises—like box jumps, pogo hops, and bounds—develop power and agility, essential qualities for trail runners who need to handle steep inclines, uneven terrain, and changes in pace.

Plyometrics improve your ability to produce force quickly, which is critical for climbing hills, sprinting on flat sections, or powering through technical obstacles. Strong, explosive legs help you run faster and use your achilles-spring to make running more efficient. 

However, it’s important to note that plyometrics should be introduced only after you’ve established a solid foundation of strength through the exercises mentioned above. Power training can be taxing on the body, so having the right base level of muscle strength helps to prevent injury and maximizes the benefits.

4. Trail-Specific Movements: Preparing for the Terrain

Trail running is unpredictable. Unlike flat, paved roads, trails come with obstacles that require more than just forward motion. To prepare for the types of challenges you’ll face on the trails, your strength training should include movements that mimic these obstacles and movements.

• Step-Ups and Step-Downs: These are essential for hill climbing and descending, helping you build the strength to power uphill and the stability to control your descent without losing form.
• Lateral Lunges and Skater Jumps: These exercises improve your ability to move side to side, which is helpful when navigating trails that require quick changes in direction, stepping over rocks, or avoiding roots and other obstacles.
• Eccentric Quad Strength: As you descend trails, your quads absorb much of the impact. Strengthening them with eccentric exercises (where you focus on the lowering phase of the movement, like in slow squats or reverse nordics) help improve control during descents and reduces the risk of knee injuries.
• Ankle Stability: Trail runners must maintain ankle stability to reduce the risk of sprains, especially on uneven surfaces. Incorporating balance exercises (e.g., standing on one leg or doing lateral hops) and strengthening the calf muscles can help keep your ankles strong and resilient.

Incorporating these trail-specific movements into your strength program will help you prepare for the unique obstacles and demands of trail running, from ascending steep inclines to navigating rocky outcrops.

Example Intermediate Strength Program

Here is a quick look at what a program may look like for a beginner looking to incorporate strength training into their routine.

Exercise	Sets & Reps
A1) Band-assisted pogo hops	2 x 10
A2) Box jumps	2 x 5
B1) Goblet squats	4 x 6
B2) Single-leg dumbbell deadlift	4 x 8 each side
C1) Step down	3 x 10 each side
C2) Single leg calf raise	3 x 8 each side
C3) Side plank with hip abduction (leg lift)	3 x 12 each side

Conclusion: Prepare for the Trails, Conquer the Ultra

Trail running is one of the most rewarding and challenging activities you can pursue, but it requires a well-rounded and progressive training program to fully prepare. By focusing on compound lifts, unilateral strength, plyometrics, and trail-specific movements, you’ll build the strength, stability, and power necessary to tackle even the toughest terrains.

Remember, strength training is an investment in your performance and long-term injury prevention. If you’re unsure where to start or need guidance on customizing a strength program to fit your unique needs and race goals, don’t hesitate to reach out! With the right strength foundation, you’ll be trail-fit, ready to conquer your next adventure, and push through ultra-distances with confidence.

Exercises for Trail Runners – Frequently Asked Questions

Why should runners do strength training?

• Strength training will increase your strength, stability, power and running economy (efficiency) while reducing your risk of injury. 

What is the best strength training routine for runners?

• The best running routine is the one that you’ll actually do! A routine that is challenging, progressive and targets your weaknesses, whilst complementing your other training. Exercises including squats, deadlifts, step up and calf raises are a good place to start.

How often should I do strength training?

• 1-3 times per week depending on your current training schedule. 

What are the best exercises for runners?

• This answer will vary depending on your training history, injuries and goals. In general, targeting key movements including variations of a squat, deadlift, single leg movement e.g. a lunge, and a calf raise will cover most bases but individualisation is key! (That’s where we can help). 

Can strength training improve my running speed?

• Strength training has been shown to improve running economy (efficiency) and power output which both have great transfer to running speed and performance. 

Should I lift heavy weights or do bodyweight exercises?

• The research tells us that lifting heavy weights (relative to our current strength level) is more beneficial in terms of increasing the strength of our bones, muscles and tendons than bodyweight exercises alone. If you’re nervous about lifting or not sure how heavy to start, we can assess your current strength levels and provide you with an individual and progressive program tailored to your needs.