STRENGTH TRAINING FOR TRAIL RUNNERS

  "I don't need to train my legs, because I run" 
- that's one of the biggest misconceptions around. 
Rather, think: "I run, therefore I need to train my legs".


One leg at a time

Try working out on one leg. The exercises you're shown at your local gym, like squats and leg presses, are fine - for non-runners. Think about it: When you're running, how often do you put weight on both legs at once? Only when waiting at a traffic light.

Then why should you practice getting stronger at it? Instead, doing one-legged exercise, both squats, presses and lunges, will help you develop both balance, coordination and strength to conquer the most difficult trails. And on the trails, you always hit the ground with all your weight on just one leg.

 Working out your legs one at a time also allows you to monitor if one leg is weaker than the other, helping you to avoid imbalance injury down the road.

A special trick for runners is to do only half- or three-quarters-squats - don't go all the way down, because that increases the likelihood of injury. Try to bend your leg about as much as you do when running, not more.

A strong core

A focus on core building exercises will help you on the trails. Good posture is essential, and a strong core will help you avoid fatigue going up- and downhill. Excellent exercises are "the plank", "the bridge" or even regular crunches or other exercises. 		It's even better if you can work on a "Swiss ball" or similar, because then you also work on balance - and that will prepare your muscles for all the adjusting your core has to do out on the trails.

  • TRAIN FOR THE TRAILS

    Anyone can run. But that doesn't mean that training can't make you a better runner. With this training guide, you can get the most out of your BIOM shoes, benefit from trail run-specific strength training, and tips on the perfect technique for hitting the trails.

           
    BIOM training
    guide    		 Strength training
    for trail runners    		 Technique training for
    the trails    		 Stay safe
    on the trails
    Download Read more Read more Read more

  • GEAR UP FOR THE TRAILS

    Experience the freedom of becoming one with nature. Here's all you need for the trails:

    • A great pair of trail running shoes (we suggest ECCO BIOM TRAIL)
    • Trail-appropriate running clothes
    • A way to bring water and energy gels, etc. (depending on your mileage)

    Leave headphones and mp3-players to road racers; expose yourself to the sounds of nature. Then read on for our gear recommendations...

  • DRESSED FOR THE ELEMENTS

    Don't underestimate the elements. On a proper trail run, weather conditions can change rapidly.

    Rather bring a light wind breaker jacket than run freezing for an hour if the wind changes.

    After all, when you've got the shoes that allow you to go anywhere, it's a shame if your clothes don't

  • STAY HYDRATED

    Once you're bitten by the trail bug, you'll soon find yourself looking to run longer and longer distances. Then, proper hydration becomes crucial.

    Basically, you have 3 ways to stay hydrated on the trails: A belt, a backpack or a handheld solution. 

    Click to read our brief guide to the pros and cons of each method:

    Read more

  • ACCESSORIES & GADGETS

    Looking to enhance your trail running experience? The freedom and simplicity of trail running is great, but a few accessories can heighten the thrill.

    Our favourites? GPS tracking, heart rate monitors and snow gear.

    Read more