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Trail running isn’t for sissies. Knocking out miles while traversing singletrack trails, hopping over rocks, and adjusting your stride length to climb and descend hills requires more stability and control than running on a predictable sidewalk. This is exactly why cross-training is so important for trail runners. By incorporating the right moves, you can overcome muscular imbalances that often lead to injury while improving your overall coordination and control. For that, Richard Wilcock, a Certified Strength and Conditioning Specialist, suggests a program focused on developing unilateral strength, balance, and coordination — like the one below.
Single-Leg Squats
Wilcock points to single-leg squats as a go-to move for bullet-proofing your knees while increasing stability. But since single-leg squats are tough, and require both good hip mobility and leg strength, Wilcock starts his clients with a single-leg squat to a box or bench, then provides other bodyweight-based modifications to gradually build up to an unassisted single-leg squat. Start by doing two to three sets per leg of eight to 12 repetitions.
Step-Ups
Since trail running is practically synonymous with hill running, step ups are a good way to build the strength necessary to get you up those hills. Plus, they’re also great for hip stability. “All trail runners should be able to step up onto a knee-height box off either leg,” Wilcock says. “If this is doable, then weight should be added to make those climbs even easier.” Start with three sets of 15 to 20 step-ups per leg.
Band Walks
It’s pretty common for runners to have weak abductor muscles and limited glute activation during running, particularly of the gluteus medius. The challenge is that trail runners need to be able to move quickly in all directions, and by targeting the abductors, you prepare yourself for these lateral movements. For that, Wilcock picks band walks. Loop a small resistance band around the balls of your feet, and after lowering into a half squat with your glutes and core engaged, take 10 steps to your left, then reverse the movement and take 10 steps back to your right. Perform three sets.
Single-Leg Hop-and-Stop
“A combination of power, balance, and control, hop-and-stops offer everything a trail runner needs,” Wilcock says. The goal of the exercise is to hop up and land on the same leg, coming to a complete stop, without letting your other foot touch the floor. You then hold the position for a couple seconds before performing another hop on the same leg. Do three to five hops on one leg before switching sides. Complete three to five total sets.
Squat Jumps
Running is a high-impact sport that’s made all the more challenging with varied terrain. “On flat surfaces your knees and ankles have two to three times your bodyweight in force put through them with every stride,” Wilcock says. “On a trail descent, the force is much higher.” Squat jumps allow you to mimic the increase in force in a controlled environment, ultimately building knee stability and power at the same time. Start by performing two to three sets of eight to 10 repetitions, landing each jump as softly as you can.
Single-Leg Medicine-Ball Toss
One final exercise that helps improve ankle stability and core strength comes from Mike Kneuer, a personal trainer in Boca Raton, Florida. He suggests performing the single-leg medicine ball toss barefoot or while wearing a minimalist shoe to help engage the smaller muscles of the foot and ankle to increase proprioception. Stand on one leg, with your knee slightly bent, holding a medicine ball in both hands. Bounce the ball off a wall, catching it as it comes back to you. Remain standing on one leg the entire time. Do three sets of 15 throws per leg.
http://www.mensjournal.com/health-fitness/collections/the-best-cross-training-moves-for-trail-runners-w484500/single-leg-medicine-ball-toss-w484506
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