While the term “trail” often conjures images of natural spaces, particularly in the mountains, individuals residing in cities such as Paris, Lyon, Bordeaux, Lille, Brussels, and others may find it challenging to train adequately within an urban setting. In such cases, it becomes crucial to employ ingenuity to simulate the demands of trail running and effectively prepare the body.
Contents
Varying Surfaces in the City
When preparing for relatively flat trails, focus on running on diverse surfaces. This practice not only enhances proprioception but also conditions your ankles and body to handle unstable ground.
Seek out areas in parks or woods with clay, gravel, and paths featuring roots. Running on cobblestones, like those along the Seine, can also serve as an excellent exercise to strengthen your ankles.
Work the Elevation in Town
To prepare for trails with significant elevation changes, identify inclines with at least 100 meters of elevation gain. Incorporate interval training to elevate lactate levels in your muscles. Descend without breaks after reaching the summit, emphasizing both uphill and downhill transitions. Stairs offer a fantastic workout – whether in a stadium, on a street, or even within your building. Gradually increase the frequency, from 1 step at a time to 2 or 3. Recovery can be done by walking or trotting to the bottom.
Utilize the incline treadmill to work on slope-specific challenges and strengthen your Achilles tendons. Pay attention to your body’s signals and maintain proper hydration, as dehydration occurs more quickly indoors. While vertical drop is crucial in trail running, don’t neglect training on various, sometimes unstable, surfaces, such as soil, roots, or stones.
Building Muscle for Trail Running
General physical preparation and core strengthening are especially vital for trail running. Maintaining a well-sheathed body enables you to sustain an effective stride, even through ground impacts and long distances. Regular short cladding and proprioception circuits (refer to the video below for an example) are more effective than infrequent, extensive sessions. Supplement your routine with specific trail-strengthening exercises available in the RunMotion Coach application.
With dedication and these strategies, training for trail running in an urban environment is not only possible but effective. However, remember that real-life trail experiences, resembling the profiles of your target races, are irreplaceable. Plan occasional weekend getaways from the city to ensure a well-rounded preparation 😉 Use the RunMotion Coach app to enhance your readiness for your trail running goals!