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Jumps workouts for trail runners

Don't have a
mountain in your backyard?

No problem--not many of us do

If you run 1 - 2 times per week

If you run 3 - 4 times per week

If you run 5+ times per week

No matter where you are, build strength for the mountains with our jumps routine.

A jumps routine is a vital part of trail running training—especially if you don’t have daily access to the mountains. Jumps exercises aren’t a replacement for training in the mountains, but they sure are a good way to prepare ourselves for them.

When done correctly and methodically, this routine will help you feel stronger and more prepared when heading to the mountains to train or race.

Our routine aims to train two things: your strength and your competence in different types of terrain. These skills safely enable you to run farther and more consistently in the mountains.

Strength exercises for trail runners

Run with
power in your trainings

If you run 1 - 2 times per week

If you run 3 - 4 times per week

If you run 5+ times per week

The point of doing strength exercises isn’t to look good: it’s to prepare ourselves to run efficiently and reduce risk of injury.

A strength routine plays a key role in your development as a trail runner. We need to prepare our bodies to withstand the impact of running long downhills; to avoid fatigue (and thus avoid falling) in technical sections; and to be a strong, compact ally to our minds during climbs.

Quality > quantity. Don’t be shy about cutting the number of repetitions. It’s way better to do fewer repeats, but to do them with control. Then, you can keep building from there.

Core exercises for trail runners

Remember
Quality > quantity!

If you run 1 - 2 times per week

If you run 3 - 4 times per week

If you run 5+ times per week

Even though at-home exercises aren’t as as fun as running down a mountain, you can’t do the later without first dedicating yourself to the former.

A good core routine builds strength in our upper body (our “core.”) This strength keeps our bodies aligned, which helps us maintain good posture while running. Good running posture = more control = safely cruising those downhills we talked about.

Do these exercises at least once a week ( (but don’t exceed three times per week.)

Don’t be shy about cutting the number of repetitions. It’s way better to do fewer repeats, but to do them with control. Then, you can keep building from there.

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Vert Beats: Jim Walmsley Hardrock 100

Vert Beats: Vert.run x Puppi

Vert Beats: Hail Mary 50k

Get the App

Jumps workouts for trail runners

Don't have a mountain in your backyard?

No problem--not many of us do

If you run 1 - 2 times per week

If you run 3 - 4 times per week

If you run 5+ times per week

Strength exercises for trail runners

Run with power in your trainings

If you run 1 - 2 times per week

If you run 3 - 4 times per week

If you run 5+ times per week

Core exercises for trail runners

Remember Quality > quantity!

If you run 1 - 2 times per week

If you run 3 - 4 times per week

If you run 5+ times per week

Don't have a
mountain in your backyard?

Run with
power in your trainings

Remember
Quality > quantity!