Trail running is becoming more and more diverse and "technical running" can mean an array of different terrain features. Here are real examples of some trail races that are quite technical and could potentially intimidate the average runner, who may not see this type of terrain on their average run.
"There are sections of this route .. [that] are extremely steep and technical with sections of exposure and rockfall hazard. A fall in these sections could result in injury or death." [The Rut - Big Sky, Montana]
"The climb scrambles up the ridge line... It is here that the course traverses an exposed rocky ridge ... It has craggy views and steep drop offs on either side. It represents one of the most iconic sections of running/scrambling in the entire race..." [Broken Arrow Skyrace - Palisades Tahoe, California]
These descriptions can often result in a flooding of concerns or questions that can lead us hesitating on the site's registration page.
"How does one even start to prepare for a race like this?"
"Can my body do this?"
"What if I don't have access to terrain like this?"
This is such a common issue that many trail runners face. How does an athlete prepare for a race like this if they don't live in the same type of environment or don't have access to technical terrain that fits the race description? How do we gain confidence that we can navigate terrain, that is in fact, quite intimidating and can actually lead to serious injury if one is not prepared? These are questions that can get stuck in our minds and can hinder many of us from exploring something new, or taking that leap into a new arena, even if it comes with unknowns.
We are here today to share that there are MANY things that can be done for ALL of us athletes, whether we are experienced or brand new to trail running, to safely take on a new levels of "technical terrain," even if it expands beyond our norms from today.
Keep reading to learn what these are and how to implement them!
Technical trail running is a very broad description that can mean so many different things in terms of what to expect when you get to the start line. There is an absolute underlying theme, you will need durability and strength to be as efficient as possible and reduce your risk for injury in order to feel confident to run hard.
It obviously helps if you are familiar with technical terrain and can run on it often, but this is not possible for so many of us. Therefore, it is critical to look into the other ways that are possible to build up the ability to master technical terrain, from a physical standpoint, which can then progress toward building the confidence from the mental and tactical standpoint.
General Recommendations:
Seek out technical terrain when you can.
Utilize recce trips and get on the course prior to the event if possible.
Be creative and find means of adding “technical aspects” to your typical terrain (i.e. run in the grass, add sections through rocks or uneven sidewalks, run up and down overpasses, do sustained stair workouts in multi-story buildings, etc.)
Supplement with exercises.
The last one is where we are going to focus the most. There is so much that can be done in terms of exercise that can enhance proprioceptive skills, neuromuscular feedback, strength and productive stabilizer muscle activation. These are activities that any of us can do, no matter the environment we live in or train in. Many can even be done in your own home without equipment.
If you are signed up for a trail race or if the word “technical terrain” has been on your mind, here are some recommendations for exercises and routines to add to your regular training schedule.
General Foot and Ankle Strength
Many of these descriptors can include rocky, rooted or uneven terrain. Our feet are the first points of contact with this terrain and the foot and ankle needs to be strong to handle the unpredictability that is sure to come. Therefore, strengthening the foot and ankle, which then progresses up the chain to the hips and core, is essential. This is critical for simple running economy and biomechanical efficiency, but is amplified further when you add terrain features that increase the demand on our body.
Here is an example of a exercise routine that can be added to your regular training routine and done in your own home or local gym:
Yoga and Dynamic Balance
There are many ways to add strength throughout your kinetic chain, but yoga can be such an instrumental add on for trail runners. There are many yoga routines that target dynamic balance, as well as fluid progressions through various poses. Transitioning from one balance pose to another will challenge your strength, concentration and body awareness. These are all applicable to trail running and will help you improve your efficiency in the mountains.
Check out one of our favorite yoga routines that builds these skills and transfers to more confident mountain running:
Agility Course and Drills
A final suggestion for enhancing your typical training routine is getting creative with agility courses and drills. Short circuits added to your warm ups can be a great way to get your body ready for a long run or a hard workout. These types of add ons can prime your full body, which includes the intricacies of your feet and ankles and your leg stabilizer muscles. These drills can also be the focal part of your workout with the intent of strengthening your body and improving the agility required mentally and physically for technical terrain. The addition of these types of workouts can aid in skill building for harder workouts while aiding in injury prevention.
Here is an example of the fun and creative design you can implement with agility courses and drills:
Many of these routines can be designed without equipment involved, however, there are some simple pieces of equipment that can enhance the quality of the exercise and lead to greater gains if you are specifically trying to improve your technical running skills for an upcoming event or adventure. Many gyms, physical therapy clinics or personal trainers may have access to these pieces of equipment for you to test out and determine if it is something worth investing in yourself for your own at home regular routine.
Additional Equipment Options:
Balance Pad
Balance Discs
Don't forget that it is always helpful to have a skilled practitioner assess your kinetic chain, range of motion and strength and assist you in determining weak areas, mobility issues or any other causes for concern when it comes to technical trail running. This can be a very useful avenue for getting specific guidance and individualized recommendations with formal training on completion of exercises and use of equipment.
Best of luck to all of you out there who are getting on the trails and seeking that next level of adventure!
Manu Vilaseca is a Running Coach at Peak Run Performance and a professional trail and ultra runner. Manu has been a top mountain runner in the world with 2 top-ten finishes at the Ultra Trail du Mont Blanc (UTMB), a top 5 at the Sur les Traces des Ducs de Savoie (TDS) and a top 3 at the Cocodona 250. Coach Manu has a background in multi-disciplinary training, as she regularly includes trail running, cycling and yoga into her own training as well as for her athletes.
Brittany Peterson is a Running Coach at Peak Run Performance and a professional trail and ultra runner. She has had several wins in key races throughout the world and has been a 3-time finisher at the Western States Endurance Run, with 2 of her 3 results being in the top 5. She comes from a background of track and field and road marathon running as well and loves coaching athletes of all ages, abilities, in all terrains and with any goal in mind.
For more information and resources, check out our website at: https://www.peakrunperformance.com/
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