The 2018 Edition…
Most of us aren’t out there to crack a new FKT record, or to burn a trail all the way to podium. Most of us are on the trail for the freedom, the views, and the epic places that our sport will inevitably take us. But very few of us aren’t at all interested in optimising personal performance. One of the best ways to improve our trail running times, go longer and recover smarter, is to increase our strength training. The advice out there has changed over the years, so we interviewed Cape based Sports Therapist and trail runner, Raasay Waters, for her take on strength training for trail runners.
Raasay, originally from Port Elizabeth in the Eastern Cape, spent 6 years in the Personal Training / Gym industry before moving to the UK. There she achieved a degree in Sports Therapy, and has been able to combine her personal sporting aspirations with her work ever since.
What are the common mistakes that trail runners make when it comes to strength training?
Raasay: Whether or not to incorporate strength training while training for a marathon has long been a topic of debate for runners and coaches. Many believed it was counter-productive and would cause injuries for runners to lift weights while training for a race or maintaining high mileage. However, new evidence suggests that strength training can actually improve running performance and help prevent injuries.
Avoid focus on Quads & Hamstrings
For the runner, strength routines should incorporate balance and flexibility exercises while targeting muscle groups which support the running stride. For example, many lifters focus on biceps, triceps, deltoids, abs, lats, Quads, hamstrings and calves. Trail Runners should not avoid these exercises entirely; but they should centre their focus on the hips, joints and core running muscles.
Viable workout plan:
My advice is to have a structured plan for your strength exercises and consult a trainer or Therapist who is also a runner to work out a plan. I write training plans for running. It is only logical that I should write a strength training plan for my supplemental workouts. Once you start approaching your exercises in this way, you will find that your workouts will become much more productive.
Incorrect technique:
The biggest problem with any exercise or strength exercise is doing the exercise incorrectly, which will cause injury over time and also will not be productive, find someone qualified to make sure you are doing the exercise properly!
Phase your workout:
If you are seeking to begin a training program, remember to phase your workouts much like you would when you are building mileage; start slowly and build gradually. Train multiple muscle groups. Stretch often to reduce soreness and promote recovery.
Recommended training for trail runners:
Best strength training for downhill training:
Lunges off a step/ bench & Plyo lunges (Jump Lunges)
Deadlifts
Box jumps
Jump squats
Best strength training to improve climbing:
Squats
Lunges- front & reverse lunges
Single leg step ups
Box jumps
What is your one gold nugget of info for trail runners coming back from injury?
Coming back from injury is never easy for anyone whether it's a strain, sprained ankle or fracture. It disrupts your training and places a set back on your goals and which can be emotional and psychologically disruptive. The best advice here is to be PATIENT, avoid rushing back to training before you have fully recovered and allow efficient recovery but it's really important to keep yourself fit by keeping up your strength exercises, any non-weight bearing training eg, cycling, cross training, swimming. This will avoid re-injury when you get back to training and come back stronger.
Raasay has a practice in Claremont under the business name, Exercise Therapy, where she does Injury Assessments, Rehabilitation, Strength & Conditioning, Sports Massage and Personal Training.
She will assess your gait, your posture, and find out what is causing any niggles or problems. She then prescribes exercises that will improve your overall strength and running performance and to prevent those chronic overuse injuries.