Strength Training for Trail Running: What the Science Says

Trail running demands more than cardiovascular fitness. Long climbs, technical descents and uneven terrain challenge the body in different ways, making muscular strength an important part of preparing for the mountains.

Endurance training remains the foundation of trail running, but strength training can help develop physical qualities that complement running. The challenge is understanding how these forms of training work together and how to prepare for the specific demands of the terrain.

In his 2018 undergraduate dissertation, Concurrent and Eccentric Training in Trail Running, Alberto Ríos Fernández explored how these approaches could contribute to trail running performance. His work provides a useful starting point for understanding three important concepts.

Why Strength Matters in Trail Running

Strength training develops the ability to produce and control force. For trail runners, this can be relevant when climbing steep slopes, managing uneven terrain and controlling movement during descents.

Research in distance runners suggests that certain strength-training methods can improve running economy and performance. However, the effects depend on the training method, the athlete and the outcome measured. We should not assume that every strength programme produces the same benefits in mountain running.

Strength training is not intended to replace running. It complements endurance work by developing physical qualities that running alone may not fully address.

Combining Strength and Endurance

Concurrent training simply means combining strength and endurance training within the same programme. For a trail runner, this usually involves running regularly while including separate strength sessions.

Both types of training are valuable, but they also contribute to the overall training load. How they are organised matters, particularly when running volume is high or an important race is approaching.

The aim is not to avoid combining strength and endurance, but to find a balance that supports performance while allowing sufficient recovery.

Preparing for the Descents

Downhill running places particular demands on the muscles because they must absorb and control force repeatedly.

During an eccentric muscle action, a muscle produces force while lengthening. This happens, for example, when the quadriceps control the lowering phase of a squat. Similar actions occur when running downhill.

Long or demanding descents can cause muscle damage and temporary reductions in strength, especially when runners are not accustomed to that workload. Progressive downhill exposure and appropriately planned strength training can help prepare the body for these demands, although neither guarantees that muscle damage or injury will be avoided.

The important principle is specificity: preparing for mountain races means considering not only how well we climb, but also how well we tolerate the descents.

How I Approach It

For me, strength training is a fundamental part of trail running preparation. I wouldn't leave it out of my training programme.

I like to adapt my approach throughout the year, mainly distinguishing between general and specific strength training.

During winter, especially where I live in Germany, I tend to focus more on general strength training. When outdoor training becomes more difficult, the gym offers a practical way to develop strength.

My sessions focus mainly on the hip, knee and ankle, alongside core stability. I generally work with relatively heavy loads, combining controlled eccentric movements with an explosive intention during the concentric phase, while maintaining proper technique.

As spring arrives and throughout the racing season, I place greater emphasis on specific strength work, adapting it to the demands of my target races.

This can mean running or power hiking uphill, depending on the terrain and the type of effort I'll need to sustain. For long races with steep climbs that are mostly walked, for example, I may include uphill hiking with a weighted vest. For shorter, more explosive efforts, I also use short hill sprints, such as 10-second repetitions.

For me, the key is not simply getting stronger, but making that strength relevant to the demands of the race.

This is only the starting point. Strength training for trail running deserves a closer look, from gym-based exercises to specific uphill work and the muscular demands of long descents.

TU TURNO

Which aspect of trail running do you find most physically demanding: climbing, descending or maintaining your strength late in a race?

Share your experience in the comments ↗

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Reference

Ríos Fernández, A. (2018). Entrenamiento concurrente y excéntrico en carreras de trail. Undergraduate dissertation, University of León.