How to Train for Trail Running

Trail running offers adventure for new and experienced runners alike. It takes you off the beaten path, away from the traffic and gives you an opportunity to enjoy nature. Many of the training activities you do to improve your road running will also help strengthen your abilities as a trail runner; but there are also a few things you can do that will specifically develop your off-road running.

Things You'll Need

  • Trail running shoes
  • Band aids
  • Foot lotion
  • Determination
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Instructions

  1. Train Inside

    • 1

      Lift weights. Doing squats, hamstring curls, quadriceps extensions and calf raises in the weight room will strengthen your quads and your glutes--improving your trail running.

    • 2

      Cycle. Inside or out, cycling twice a week will develop the muscles you need for trail running.

    • 3

      Take good care of your feet. Use lotion after showering. Check regularly for blisters and black toenails.

    • 4

      Drink plenty of fluids. Even when your run is done, continue replenishing your fluids. This will help you feel energized all day.

    Train Outside

    • 5

      Practice. Running off-road is very different from running on pavement. Try to run on trails twice a week to get used to the tree roots and bumps of the trail.

    • 6

      Climb hills faster. Leaning into the incline and taking shorter strides will make hills easier. Plan some "hill days" in your training schedule.

    • 7

      Vary your runs. Plan long slow runs to build your miles and speed runs to get faster.

    • 8

      Have fun. Trail running can be an adventure you give yourself. Be sure to enjoy the scenery.