With its varied terrains and technical challenges, trail running requires a certain level of preparation, to make sure one can progress smoothly while avoiding injuries. According to Steven Rindner, whether one is a beginner or an experienced trail runner, it is important for them to proactively prepare for a trail running season. This will make sure that one is able to enjoy every race to the fullest.
Steven Rindner Talks About How to Prepare for a Trail Running Season
Engaging in trail running not only requires a degree of physical dexterity and endurance, but also adequate training and preparation that helps strengthen the body, lower the risk of injury, and ensure proper muscle recovery. Proper preparation is especially important for people interested in going for long train runs.
When preparing for a trail running season, one should first work on their flexibility. This will help their body to recover better after a trail run. Stretching well would favour the recovery process, prepare the muscles for the next run, and help runners to prevent injuries caused by over-training. Good flexibility can also help runners to avoid sprains and twists, which might be an issue when running on unstable terrain like rocky trails. Incorporating activities like Pilates and yoga into the training routine would especially be a good idea.
According to Steven Rindner, while it is often among the most commonly forgotten elements of trail running training, it is important to focus on strength work. As one runs in the wilderness, leaves their stress behind, and indulges in the sense of feeling free, going to a gym to lift weights may not hold the same appeal. For many trail runners, the gym may seem too monotonous or time-consuming. However, one must consider incorporating a short strength workout into one’s training schedule, as it requires very little time and offers substantial benefits. Even a 30-minute session, focused on either weights or body-weight exercises, can be seamlessly integrated into the existing routine of the runners. These exercises can be performed before or after a run, or even at home during moments of free time, making them both flexible and efficient.
Trail runners must strategically approach strength training. On days when a runner has already completed a particularly demanding or long run, it is better to not add strength exercises in the training routine, as this could place excessive strain on the body. Rather, a carefully planned routine should be designed and followed, so that the runners can enhance their physical strength while reducing the risk of injuries. This balance allows them to improve efficiency on the trails, and enables them to run faster and with less effort.
Another valuable component of a well-rounded trail running training plan is cross-training. While the term may sound complex, it simply refers to engaging in other forms of exercise that complement the primary sport. For trail runners, cycling would be one of the best cross-training options available. Pedaling provides a low-impact yet highly effective cardiovascular workout that spares the joints from excessive stress while still building stamina and endurance.