Steven Rindner Lists Tips to Increase Trail Running Performance

People desiring a change of scenery from the usual track routine or treadmill grind should consider trying out trail running. As Steven Rindner says, in comparison to treadmill, trail running provides a more natural setting, which puts the senses of runners on high alert while taxing their body in an exciting manner. Trail running demands agility, strength, endurance and training.

Steven Rindner highlights a few tips to increase trail running performance

Trail running provides an exhilarating and unique challenge for runners. It combines the beauty of nature with the physical demands of uneven terrain. Simply the experience of running outside and breathing in the fresh air makes trail running a widely favoured activity. It also provides a great physical workout. Trail running can be a good cross-training for activities like skiing, swimming, hiking, and more.

Here are a few tips to increase trail running performance:

• Building a solid aerobic base: In order to become a proficient trail runner, one should develop a solid aerobic base. Their training must include moderate-intensity, long-duration sessions that involve steep climbs and rough terrain. Cycling, trekking, mountain fast-paced walks and flat terrain running are some of the most excellent options for building an aerobic foundation.

• Leg strengthening: Considerable leg strength is required for trail running. Leg strength is needed to effectively tackle uphill climbs and long distances. Runners need to focus on strengthening exercises like vertical jumps, calf raises, lunges and squats. It would be prudent to include stability exercises like single-leg squats and lateral lunges in the workout. Certain advanced options like uphill sprints, stair climbs and loaded climbs can help enhance specific strength required for uphill challenges.

• Agility and balance training: Balance and agility training are important for handling obstacles encountered in trail running races. Runners should incorporate exercises like walking in a continuous line on the grass, maintaining balance on one leg and forward jumps into their workouts. It would also be prudent to try out more advanced exercises like side-to-side jumps and stationary running that can further improve the agility and balance capabilities of the runners.

• Training on mountainous terrain: Training on uneven surfaces is crucial for developing the skills needed in trail running. Runners should typically start with less challenging trails and progressively tackle more difficult terrain to build confidence and endurance. They must focus on proper running form by keeping an upright posture, slightly bending the knees, and ensuring the steps are well-aligned to maintain stability. Doing so becomes even more important for runners who prefer to go for trail runs at night, as heightened focus and quick reactions are necessary to navigate obstacles and avoid missteps.

• Increasing distances:  Much like any other athletic training, trail running requires a gradual increase in distance, elevation gain, and overall difficulty to build endurance and strength effectively. However, it is important to listen to the body and avoid excessive strain. After all, pushing too hard can result in injuries or burnout, ultimately affecting both physical health and motivation in the long run.

As Steven Rindner says, simply following the tips discussed above can significantly help runners to improve their trail running performance.