Foto: Bastien_seon

Trail running involves constantly alternating between running uphill and downhill, running on natural ground or single trails and great views of mountains and valleys. But beware: your body must be prepared for these various requirements, otherwise symptoms will quickly appear, especially in the joints.

Different to ‘regular’ running

Trail running takes place on natural and uneven trails and therefore requires significantly more stability in the foot and leg axis than running on asphalt and gravel paths. Good footwork during trail running is therefore crucial and should be trained regularly. The kick-off and landing requires more strength from both the feet and legs during trail running. Three exercises for trail runners:

Single-leg raises from a kneeling position

Running uphill requires extra effort from the extensor muscles. The steeper the terrain, the more power your legs need to maintain your pace. The following exercise provides more stability in the leg axis.

Here’s how:

• Kneel on the floor. Both knees should have a 90° angle, with the back knee on the floor and front foot flat with the instep on the floor, upper body upright.
• From this position, use the force from your front leg to push yourself up into a standing position. 
• Lift your free leg or knee as high as possible, until your thigh is horizontal. 
• Hold the end position for a moment, then slowly return to the starting position with a stable leg axis until the rear knee rests on the ground again.

Take note: when your push your body up, keep your supporting leg directly above your foot and don’t let it buckle inwards or outwards. Ensure your upper body remains upright and is not bent forward. 

Repetitions: 3 sets of 20 repetitions per leg.

Landing training

What goes up must come down. Downhill running requires stable foot placement and stability in the entire leg axis in particular. In order to place less stress on the knee joint, it helps to run downhill while leaning forward slightly. The body's centre of gravity should be shifted forward; it should always feel like ‘dropping forward’. You should avoid hesitation when running downhill. A clean landing is crucial for keeping the joints healthy. How to train for this:

Here’s how:

• Stand on a raised platform and extend the front foot forward a little.
• Let yourself fall forward towards the ground with a step.
• The landing on the front, slightly bent leg should be gentle and springy, with your upper body slightly leaning forward.
• Briefly stay in the landing position and balance the landing cleanly, then climb up again and repeat the exercise.

Take note: the knee should land straight over the foot and gently cushion the impact. When landing, a slight bend in the knee is important; do not land on an outstretched knee.

Repetitions: 3 sets of 20 repetitions per leg.

One-legged push ups

Active forefoot work is much more in demand when trail running than heel running when on asphalt. The muscles of the foot and lower leg must be specifically trained for this purpose. Stability and strength in the foot are essential for running fast. The more stable the foot, the more power can be used with each step. If the ankle is unstable, a lot of energy is lost and the strain on the ligaments and joints increases.

Here’s how:

• Stand on one leg with or without using a wall for support, keeping your knee slightly bent.
• Slowly raise your foot up onto your forefoot, lifting the whole body.
• Stay in the end position for a moment, then slowly lower the foot, keeping the heel slightly off the ground, and repeat the exercise.

Take note: keep your foot straight and don't let it bend inwards or outwards. Always keep your knee slightly bent and don't place your heel on the floor during the exercise.

Repetitions: 2 sets of 15 repetitions per leg.