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THE TRAINING OF THE TRAIL RUNNER

15/01/2021

Winter is ideal training season for trail runners. It’s a time of year when poor weather conditions and low temperatures make running more difficult, making training more intense and effective.

Since competitive events are suspended for now, it’s more important than ever to focus on working out (strictly on your own!) to prepare for when racing resumes.

Even when training it’s important to go well equipped.

Every trail runner knows that having the right equipment is the first step on the road to great results in both training and racing, and choosing the right clothing is almost as important as the training itself.

First of all it’s vitally important to choose the right shoes, favouring those specifically designed for running over uneven terrain. As for clothing, it’s best to choose garments that maintain body temperature at a constant level, insulating and protecting it from the cold winter temperatures, while simultaneously ensuring the right breathability for the skin and allowing freedom of movement 

When you’re sure you’ve got the right equipment, let training begin!

It’s a good idea to start with repetitive climbs, which give a highly effective work-out because they exercise the whole body from the viewpoint of both strength and endurance. These climbs can be made on either paths or asphalt roads. Training options include running up 10% gradients, walking on very steep sections of path, or doing repeated climbs up flights of steps: a beneficial strategy is to vary the gradient between one training session and the next. Ideally you should perform climbs of about 4-5 minutes with recovery times of about the same duration, varying the number of climbs between 3 and 6.

It’s also worth trying to reproduce realistic race conditions to make training more effective. This means choosing a similar route to the one you’re likely to encounter in the race, and paying close attention to the terrain and paths is an excellent way to prepare for the actual event. To make training more effective you can also use running poles.

If you’re just starting out in trail or marathon running, however, here are a few useful tips to start training.

 

Source: www.correre.it

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