01/16/2013
A constant question that we hear about is, how can trail runners not only run better races but also prevent injury?
Since trail runners have different needs than the road runners, we have to train differently. A big difference is the need for a trail runner to have "proprioception (a sense of where the body is in space)." The better the trail runner's proprioception, the better race he/she will run! See the Single-Leg Balance technique below to improve your proprioception.
One of the most important thing a trail runner can do is to strengthen your body through exercise. Our friends at Runner's World have recently written an article listed out 5 exercises "That'll Make You Faster." In this article (link provided below), it is recommended to do the following techniques (see full article for more insight to workouts/methods):
1. Ass to Grass Overhead Squat (OHS) - Helps with hill and technical terrain
"Stand with heels as wide as shoulders, toes pointing slightly out, and arms overhead, elbows locked. Squat down as low as you can, encouraging gluteal contraction, and keeping your back as straight as possible."
2. Single-Leg Half Squat - Helps strengthen legs to carry your body through the constantly changing terrain. Each leg absorbs multiple times your body weight when running. So, small changes in your alignment "can add up to big performance losses and even pain."
"Pay close attention to your form and use a mirror to monitor your alignment. Standing on one leg at time, keep your pelvis level, your spine vertical, and your knee tracking slightly wider than your foot. Initiate movement from your hip as you sit back into the squat. Your shoulders will lean forward a bit, but keep your back straight."
3. Single-Leg Balance - Helps runners with foot placement and body alignment.
"The starting stance is similar to that of the single-leg half squat. Stand on one leg, keeping your pelvis level, your spine vertical, and your knee tracking slightly to the outside of your foot.
Start off standing on firm ground with five sets of 30-seconds per leg, and work up to five sets of 60-seconds per leg. Advance to an unstable surface, like a soft mat, inflated disc, or BOSU ball, first for five sets of 30-seconds per leg, then five sets of 60-seconds per leg. Advance to doing this on the unstable surface with your eyes closed, again for 30 seconds at first, then for 60 seconds."
4. Pull Ups/Push Ups – Helps us balance as our legs carry up through the trail.
The goal here is to build strength while not weighing us down.
5. Foam Roller Pectoral Stretch and Thoracic Mobilization – Staying flexible can help keep trail runner’s form and lung capacity at optimal performance levels.
“Pectoral Stretch—Lie down so your head and hips are supported on the foam roller. Knees are bent with feet on the ground. Slide your arms up overhead, dragging your fingers along the ground. Stop at tight spots and hold.
Thoracic Mobilization—Lie with the roller at your neck, and your feet on the floor with your legs bent. Support your head in your hands, and let your head drop back toward the floor. With hips just off the floor, push with your legs to roll out your back from your neck to halfway down your spine.”
http://www.runnersworld.com/trail-running-training/5-exercises-thatll-make-you-faster
These moves target the muscles needed for your best trail runs.
