Trail running training: program for beginners and experts

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the running it is a type of running that attracts many runners, from beginners to more experienced. However, tackling a trail is not the same as running on asphalt and requires specific training. So what is the best way to start the trail going from asphalt to dirt and what are the best workouts for expert runners?

Here is for you, a series of running tips, improve strength And Prepare yourself for the ups and downs more technical, with 4 week training programsfor beginners and experienced runners!

Trail running for beginners: technical advice

Running in nature is a simple and innate activity, but when you practice trail you have to train to travel rough terrain and be ready to face steep climbs and steep descents.

Climb may turn out more tiring and dangerous for runners accustomed to running on the road. This because the step shortensgestures become less natural and the pace will be slower. Momentum phase is less pronounced e the foot is more in contact with the groundso the body will need one more effort to jump.

A good technique facing the climb consists of maintain an upright position, for a good opening of the rib cage and to facilitate breathing. To keep up the pace mkeep the back muscles relaxed and help you with the arm movementwide and accentuated.

Lowering at first glance it may seem easier, a moment of rest where the legs run quickly following the slope of the ground. On the trail, on the other hand the descent requires the greatest attention. Indeed, with the increase in speed, it is less easy to notice the variations of the ground, modulating the support for keep balance. In addition, in the descent, the joints of the legs and ankles are more involved and increases the risk of injury.

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The best technique to approach the descents is that of look forward to seeing the obstacles in advance of the earth, raise your legs well And take small steps so as not to put too much strain on the joints. In this way, the eye manages to anticipate obstacles with the right speed and cross any hollows in the ground without difficulty.

Before tackling a real trailmaybe in the mountains, the advice is to train ascend and descend on hilly terrainin public parks or paths where the slope is not extremely steep. Gradually you can start running more technical terrain with steeper slopes to add more difficulty to your workout.

It is important in conjunction with running training practice exercises that work on elasticity and muscle building: Lunges, squats and the use of the press are essential to train the glutes and quadriceps.

Obviously, before devoting yourself to your first training sessions on land, it will be essential to have the right shoe. Here you find one guide to choosing the perfect trail shoe for you.

the runner is training downhill in the muddy trail

Trail running training for beginners

When approaching trail running as a beginner, the advice is to do not train more than 3 times a week starting withdistances not exceeding 4-5 kilometers.

The typical 4-week workout focuses on alternating ups and downs:

First week
Training 1: 20-minute race on flat ground.
Workout 2: 25 minutes of running, walking uphill and slow running downhill.
Training 3: 30 minutes of running, walking uphill and slow running downhill.

second week
Training 1: 35 minutes of running on unpaved and flat ground.
Workout 2: 50 minutes of running, walking uphill and downhill quickly.
Training 3: 60 minutes of running, walking uphill and downhill fast.

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Third week
Training 1: 45 minutes of running on unpaved ground with a moderate slope.
Workout 2: 60 minutes of running, brisk walking uphill and running downhill.
Training 3: 1h15 of running, fast pace uphill and downhill.

Fourth week
Training 1: 45 minutes of running on unpaved ground with a moderate slope.
Workout 2: 1h15 of running, fast pace uphill and downhill.
Training 3: 1h30 of running, light uphill run and downhill run.

It is recommended to start by addressing the gods short routes with moderate inclinesso as not to overload the joints and go to breathe.

Trail running for experts: some advice

Here we see some tips for those who have been trail running for a while and want to improve some more technical parts of the race. The aspects that the training will focus on are grip, strength and the breath control.

Adhesion: Trail training takes place on highly variable and different terrain. Indeed, on a path the grass can become muddy after a few kilometers and in order not to slip or slow down, you must train the sensitivity of the foot to adapt to each of these surfaces.
Also on this aspect the choice of shoe is fundamental. A sole with the right grip can make the difference in terms of stability and safety, creating the best conditions for your performance. If before tackling your new workout plan you want to make sure you have everything you need.
To choose the right shoeread it list of best trail running shoes of the moment.
For advice on technical clothing, read the guide on how to dress for trail running.

The strong point: the course of the race often varies, you will have to face sudden changes of direction, frequent jumps and detours. It’s necessary train the explosiveness of the legs and practice exercises Core stability to also strengthen the abdominal muscles. the one leg squat is the perfect exercise to gain stability.

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Breath control: never underestimate the breathing, indeed in the trail you have to have total control of your breathing, above all climb when the effort is greatest. The advice is to breathe mainly with the mouth and to favor short and frequent breaths compared to long, slow breaths.

the runner repeatedly climbs the trail path

Trail training for advanced runners

Here is a typical training for an average trail of about 30 km, they are 3 running sessions for a path of 4 weeks. Developing the right technique when tackling terrain with different slopes will be at the heart of this program.

This type of training involves repeated uphill to strengthen muscles and improve breathing. Recovery between reps involves returning to the starting point with a light jog or brisk walk.

First week
Training 1: 20 repetitions on average uphill for 30 seconds.
Workout 2: 20 minutes of running, ending with 5 repetitions of 4 minutes, with a 10/15% climb.
Training 3: 1h30, pace and terrain similar to that of the race.

second week
Training 1: 15 repetitions on average uphill for 45 seconds.
Workout 2: 25 minutes of running, finish with 4 repetitions of 5 minutes with a 10/15% slope.
Training 3: 1 hour and 35 minutes, pace and terrain similar to that of the race.

Third week
Training 1: 16 repeated uphill for 45 seconds.
Workout 2: 30 minutes of running, finish with 4 repetitions uphill for 6 minutes with a 10/15% slope.
Training 3: 1 hour and 40 minutes, pace and terrain similar to that of the race.

Fourth week

Training 1: 12 repetitions on average uphill for 1 minute
Workout 2: 30 minutes of running, ending with 3 repetitions of 7 minutes uphill with a 10/15% slope.
Training 3: 1 hour and 45 minutes, pace and terrain similar to that of the race.

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