Strength Routine

Strength exercises for trail runners

Prevent injury. Build confidence. Run with power in your trainings—in the mountains, in the city—no matter where you are.

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Why do strength exercises?

Let's break it down.

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.

Our strength routine gives you resistance and endurance during your races and long trainings, no matter the distance. That’s why we schedule it into all of our trail running training plans. 

The Keys:

Always do your strength routine on a day with a moderate to easy run. (Before or after your run is fine, whichever you prefer.) Don’t mix strength exercises with an intense training or long run. If you’re too tired, you won’t have the strength to do the exercises correctly. 

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.

You should do these exercises at least once a week (but don’t exceed three times per week.) In order to build strength, consistency is key. You need to have weekly contact with your routine.

how to do our strength routine

Basic tips

Listen to your body. Don’t overexert yourself, and only do all the repetitions once you feel ready.

If you need a break, take one. Pause a little bit between each exercise; the most important thing is to execute the movements correctly. This helps avoid fatigue and stress, which are things that can spell injury later down the line.

The only way to develop results from core exercises is to do your routine every week. It takes dedication—strengthening the core isn’t a one or two-time deal. Enjoy the process, and remind yourself why you do these exercises: to support you when you’re exploring the great outdoors.

Download your routine below. Then, click on the images in the infographic to see the videos that demonstrate each exercise.

If you run 1 - 2 times per week

If you run 3 - 4 times per week

If you run 5 + times per week

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