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By: Pam Pedlow, MHK, MES
Preparing for any foot race can be challenging.
A combination of long runs, hill work and tempos will get your
clients in peak form for race day but, what about trail running?
A similar combination of training will get them to the start
line and, quite possibly to the finish line, but will they
be in peak form?
TRAIL VS. ROAD - WHAT’S THE DIFFERENCE?
Trial running is unique in that you have to train for distance
and terrain. Rocks, stumps, roots, fallen trees, creek beds,
snow packs, mountain climbs and descents replace the security
and stability offered by pavement. In fact, it is a monumental
task just getting to the start line of any trail event, injury
free.
TRAIL FITNESS
What about the ‘seasonality’ of trail running?
Your clients have worked hard over the spring and summer to
get ‘fit’ for trail running. But how do you they
stay “trail-fit” through the winter when the days
are shorter and your favorite trail is covered with snow? Especially
your work-a-day weekend warriors, when it is impossible to
get in those early morning or evening trail runs due to darkness.
And what about those who live in cooler climates? Their favorite
trails can be covered in snow for a greater part of the “off-season” again
making it impossible to run. Typically, trail runners compensate
by adding greater road mileage to their programs. And although
this most definitely maintains the endurance aspect of their
conditioning it does little for their trail-fitness level.
When I speak of trail-fitness I am referring specifically
to power, stability, balance, agility, and core strength. Power
we use to propel us forward and upward; stability and balance,
keep us on our feet; agility helps us maneuver around natural
obstacles; and, core strength helps our efforts, at all of
the above, to be more efficient. These components of fitness
are not addressed in most typical conditioning programs and
yet they are of crucial importance to the success of a trail
runner. They are also the first components to be “lost” in
the off-season when trails are not as accessible.
TRAIL CONDITIONING PROGRAM
What if you could offer your trail running clients an ‘off-season’ trail-specific
conditioning program? One that would, not only maintain, but
improve their trail-fitness level through stretches of time
when they simply cannot get onto a trail. You would definitely
be offering an incredibly unique and valuable service.
A properly designed trail conditioning program should be comprised
of a progression of closed kinetic chain exercises, which incorporate
components of agility, stability, speed and power. (Note: Agility,
although not addressed specifically, it is an integral part
of the other three parameters).
The progression of these exercises is best understood when
laid out on a continuum (see diagram below). These components
allow you to periodize and systematically progress your clients’ program. 
The early phase, or off-season, is when you want to establish
baseline strength and stability. For trail runners this is
usually early fall through to early winter when it is either
too dark to safely hit the trails, or their favorite trails
are covered in snow, or worse – closed.
Early phase is when your coaching skills come in, as you must
ensure your clients maintain perfect form through-out all of
the required repetitions. Perfect technique is paramount and
will be the factor, which indicates whether or not your client
is ready to progress forward. In this phase exercises are inclined
to follow patterns of more traditionally based, closed chain
strength. Examples of such are, squats, lunges, push-ups, etc.
In the next phase of training, or early season (winter to
early spring) you should begin to focus on more non-traditional
forms of strength training by incorporating the use of balance
boards, stability balls, and BOSU trainers. (For purposes of
clarity, I will use the same exercises as in the early phase).
Have your clients do their squats and lunges on balance boards
or BOSUs and use a combination of stability balls, balance
boards and BOSUs for push-ups. Initially your clients may feel
awkward and get frustrated by their lack of “ability
with stability” so you might want to incorporate “new” exercises
gradually. “Weed out the old and filter in the new.”
The most exciting and rewarding phase of training,
in-season, is when your role as trainer and coach becomes more
active. This is when you and your client will truly begin to
see the results of their training efforts as:
- run times
(for the same routes) will begin to come down;
- perceived effort
on the steeps and descents will be reduced;
- agility on the
most “knarly” technical terrains
will be improved; and
- walk segments will become run segments.
Incorporate more reactive training by tossing your client
a medicine ball while they are on the balance board or BOSU.
Make your squats and lunges more trail-like by adding a speed
component (power for the ascents) and emphasizing the eccentric
phase (power and stability for the descents). Add cross-body,
or diagonal upper body patterning and add rotary movements
to your core conditioning segments. Running on the trail is
all about reacting to an ever-changing environment. You are
your client’s environment, so make them react; be unpredictable
with your execution; don’t always throw the medicine
ball at the same rate, speed or direction; try to nudge them
(unexpectedly, just at the moment they are generating power)
off their balancing apparatus. A little note of caution here – although
you want the nudge to be unexpected, make sure you let them
know what you will be doing. Do a couple of “unloaded” trials.
Final words of advice - when you design your program ensure
each exercise follows a progressive continuum, beginning with
a basic form of the movement (base strength) and continuing
through to its more complex multi-planar form (trail-specific
power training). Where you start your client along this continuum
depends on his or her ability to perform each exercise with
perfect form throughout all the suggested repetitions. Train
in each phase of the conditioning program at least one to two
months depending on your client’s abilities
Do not let your client fall into the “more is better” trap.
Power training is stressful on the body. This high intensity
training requires ample recovery time (48 to72 hours between
workouts) to ensure maximum benefit and avoidance of injury.
Encourage clients to continually listen to their bodies. If
they show up for a session exhausted and disinterested in training,
or they are unable to maintain perfect form make that day’s
workout an easy one. Back off on the explosiveness, use the
time to stretch. Never underestimate the power of recovery!
BIOGRAPHY Pam Pedlow, is an ultra trail runner, multisport athlete,
and personal trainer with a master’s degree in Human
Kinetics (Sports Medicine). Pam can be reached at ppedlow@ffpc.ca
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