{"id":67773,"date":"2019-11-27T11:20:37","date_gmt":"2019-11-27T16:20:37","guid":{"rendered":"https:\/\/runningmagazine.ca\/?p=67773"},"modified":"2019-11-27T11:20:37","modified_gmt":"2019-11-27T16:20:37","slug":"strength-tips-for-trail-running-goals","status":"publish","type":"post","link":"https:\/\/runningmagazine.ca\/trail-running\/strength-tips-for-trail-running-goals\/","title":{"rendered":"Strength tips for trail running goals"},"content":{"rendered":"

November darkness isn’t the best for running motivation. That’s why it’s the prefect time of year to work on weaknesses in order to mitigate injuries when trail running mileage increases. Trail runners need their muscles to work efficiently for a variety of terrain, speeds, and distances. Whether it be ascents, technical downhill, or overall endurance\u2013sport and exercise scientist Alex Ackerley\u00a0<\/strong>from Nexus Fit has tips for every goal.<\/p>\n

RELATED: Must-do strength exercises for trail runners<\/strong><\/a><\/p>\n

Ackerley suggests that trail runners focus on strength work at least once a week during the race season. “In the off season, take advantage of that time be increasing two to three gym sessions per week. Focus on muscle building, strength building, and power development in that order for four to six weeks at a time.”<\/p>\n

1. Focus: Technical, steep descents<\/h4>\n

Exercises that activate eccentric loading and lower limb stability can help trail runners on technical terrain. Ackerley recommends jumping lunges. Try five reps of each movement in sequence, followed by 60 seconds of rest. Start with four rounds, and build from there while decreasing the resting interval.<\/p>\n