Include these essential trail running sessions into your routine. Better your skills and enjoy the benefits trail running brings.

It’s been over ten years since my first trail running experience and have enjoyed trails ever since. The fresh country air and the stunning views that you encounter during runs all have a positive effect. Add running through state forests for their sheer beauty or running single tracks along steep mountain terrain for unforgettable vistas. It’s clear that running trail is different from road. With its varying terrain, challenging hills and hair-raising descending over some technical terrain, no wonder this activity has become so popular. To make your running experience more enjoyable ill suggest some of the more essential trail running sessions to incorporate to your running week. Trail running is also about getting outdoors and having fun. Alone or as part of a social group. So, you might as well be conditioned to enjoy the benefits trail running brings.

With its ever-changing scenery comes a variety of terrain that needs to be safely negotiated. From flowy single tracks, gravel 4-wheel drive tracks to technical forest trails. They all require a different approach. Therefore, if you are just starting out with trail running or have been running for a while and are looking at participating in an event. I’ll suggest some essential trail running sessions to improve your strength, conditioning and technical understanding when hitting the trails.

So, grab you trail shoes, water vest and gear up for some specific trail work.

Trail running sessions to focus on.

Hill running. Running uphill will challenge your body more than running flats and fast tracks the development of your cardiovascular system while building some impressive strength. The glutes, hamstrings, quads and calves all get a decent workout. Pace yourself and get used to walking (it’s part of trail running), let your breathing dictate pace with a slight forward lean and not totally hunching over. Concentrate on technique and focus on keeping your heart rate down. Efficiency is the key when running for elevation. Another tip is to not overstride as it drains your energy reserves over a long climb.

Running downhill. Without a doubt, one of the more exciting parts of trail running is going downhill with good form and speed that’s requires a good centre of balance. The knee and quads smashed so helps to be conditioned. Best work your core and practice the following. Firstly, keep your arms away from the body for balance and have your hips over your feet with shoulders back. Secondly, ensure you are looking where you are running, not at your feet and try to be light on your feet. Lastly, shorten and vary your stride. Remember, go at your pace.

Technical runs. Part of the appeal when running trails is the variety of track we run on. This means you can have a smooth packed flowy trail then encounter a rooty tree section or loose rocks. Maybe a creek crossing over slippery rocks. Get used to the varying terrain and practice. Work on slowing down and keeping an efficient foot strike while moving. Remember to keep your toes up and focus on your balance. A great reason for core strength. Be patient and tackle the terrain like a beginner until you are confident to move quicker.

The long run.

The backbone of most running plans is the long run. These runs help you build up to run longer, get faster, and prevent injury. No matter your goal race distance. From a short 5klm race to a marathon distance or an ultra. The long run is a must. This is a run that you extend the distance in small increments. I usually add 2- 4 klms every week. Based on my experience, age and ability.

Scientifically the benefits of the long run are many. Here’s a few to motivate you for trail and road. Firstly, It Increases the number of mitochondria in your cells. These generate the energy to power the cells biochemical reactions. Another great reason for beginners is that it builds mental toughness. If you been running your regular long runs and have done the work, you know you can go the distance. Sometimes you would have run further than event distance. They promote more efficient running. With any activity that you are consistent in, it will naturally become productive. Your muscles adapt and become stronger, and you will develop a more natural stride. So be consistent.

Lastly, a great health benefit of running long is the bonus of Increasing your body’s ability to use fat as fuel. Your body uses both carbs (glycogen) and fat to fuel your runs. Long runs increase your body’s ability to optimally and efficiently use these fuel sources to power you.

These are just a handful of reasons why you must include the long run. For those who are looking at losing the weight, this run with its many calories burned is essential in shifting bodyweight. With regular running, the extra fat deposits can potentially be used as fuel during those long runs.

It’s about getting outdoors and having fun. Including the essential trail running sessions allow you to mix it up for variety.

In summary, these essential trails running sessions are a guide for the enjoyment of trail running. Importantly it’s a matter of getting out and about and enjoy what trail running brings. The nature, wildlife and interesting people you meet along the way. So, add in whatever type suits and improve your running efficiency and be stronger and more confident when running trails.

Whether it be for recreational or wanting to run events, these sessions will have you covered. When it comes to recreational running take my advice. Practice slowly and over time you will gain the confidence to take on further challenges like events. For those who want to take up their running up a notch. Hill repeats are an excellent starting point in developing the attributes for trail races. The strength, fitness and mental fortitude that hill repeats deliver is effective.

If you are confident enough take on running down more technical hill with speed, your quads with thank you. As for speed work. I recommend intervals on the road or track where you can focus on leg economy and developing top speed without the obstacles.

Lastly, running in general is one of the best ways to burn a lot of calories, improve your movement and cardiovascular system. Trail running due to its varying terrain can also help with strength gains when regularly running hills. So, get out there and enjoy the fresh air and run those trails.