One of the biggest differences between off-road and road running is that on the trails the way your feet hit the ground will be different for every step. You might think that’s obvious, but have you thought what impact your foot placement has on the rest of your body?
Road running uses the same muscles in more or less the same way for every step. On the trails, a slight rotation in your ankle will require your stability muscles to work harder. Here’s how to strengthen your muscles off the trails to be better on the trails.
Warm up
Run on the spot for one minute. Add dynamic movements such as swinging your legs from side to side and forward and backward.
Sets and reps
Do two sets of 20 repetitions to improve your strength-endurance.
Cool down
Your stretches should be guided by how your body feels. Focus on areas where you feel stiffness or pain. Ignoring these areas can lead to injuries.
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Add additional weights to the exercise or add another set. You can also reduce the amount of rest between exercises to help improve your endurance.
Core
With a strong core you are less likely to lose your balance on the trails and you’ll enjoy off-road running more. To build core strength, do these three exercises:
Plank with a leg lift
Strength
Areas trained Side muscles, core muscles, inner and outer thighs (obliques, transversus abdominis, adductors, abductors)
Why do it? This is a great exercise to strengthen your side muscles, and hip stability.
Technique
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Apr 2020
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