Strength training for trail runners: key exercises
Climbs, descents and rough ground demand strong legs. The most useful strength exercises for trail running and how to fit them into your week.
In the mountains, strength isn't optional. Climbing needs drive, descending needs braking and rough ground needs stable ankles and hips.
Key exercises
- Step-up: the movement closest to a steep climb.
- Bulgarian split squat: single-leg strength with great carry-over to trail.
- Romanian deadlift: hamstrings and glutes, which protect you on descents.
- Eccentric step-down: prepares the quads to brake.
- Calf raises: with straight and bent knee.
- Plank and side plank: core stability with a pack and poles.
How much and when
Two 30-40 minute sessions a week in the base phase; one maintenance session in specific loading weeks. Do it on the same day as a hard run, so easy days stay truly easy.
Progression
Start light with good technique. Over time, fewer reps with more weight build more strength than many light reps.