Trail running can be a great way to get outside, live life and enjoy nature, especially in the gorgeous Drakensberg region, while also getting a full body workout.
However, it can also be tough on your body, especially if you’re not used to it. You might feel aches and pains in all sorts of places but keep consistent in your training and you will feel fitter as time goes by.
Here are a few tips for strengthening your body for trail running:
1. Start by doing some basic strength exercises 1-2 times a week.
This can help to strengthen your muscles and prepare them for the demands of trail running.
Examples are squats, lunges, deadlifts and shoulder presses. You can also include mountain climbers, planks and glute bridges.
2. Make sure to focus on your core muscles.
Strengthening your core can help to improve your balance and stability, both of which are important when running on uneven trails.
3. Practice running on uneven surfaces and undulating routes.
This can help to prepare your body for the challenges of trail running.
4. Stretch regularly.
Stretching can help to improve your flexibility and reduce your risk of injuries. I suggest dynamic stretching before training and static stretches afterwards. Pilates or yoga also has huge benefits for mobility and flexibility.
5. Stay hydrated.
Dehydration can be a major issue when running outdoors, especially in hot weather. Make sure to drink plenty of fluids before, during, and after your run. Remember to include electrolytes!
6. Take it easy at first.
If you’re new to trail running, start out by running short distances and gradually increase your mileage as your body adapts.
With these tips, you’ll be well on your way to strengthening your body for trail running. Just remember to take things slow at first, and to listen to your body to avoid any injuries.
