30 Aug '12, 12pm

Must-do strength training for trail runners: #runningtips

Must-do strength training for trail runners: #runningtips

Roads, for the most part, are steady and predictable. Trails are not. "On the trail, every footfall is different," says Nikki Kimball, a physical therapist and ultrarunner who has won the Western States 100-Mile Endurance Run three times. "If you land on a rock or slippery moss, your body has to be able to stabilize itself." To prepare for the task, Kimball suggests adding plyometric (jumping), core strength, and flexibility exercises into your routine. Plyometrics "Trail running is a miniplyo workout," Kimball says. "You jump to leap over a creek, avoid mud, or to land on a rock." But if a trail run is your first plyometric workout, your muscles, ligaments, and tendons might not be strong enough to keep you upright or to handle the impact from all directions. Perform these exercises, ideally on a soft surface (dirt, grass, rubber padding at gym), once or twice a week afte...

Full article: http://www.runnersworld.com/cda/microsite/article/0,8029,...

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