Trail running training combines mental and physical endurance with a connection to nature. Steven Rindner mentions that every trail running session, every moment in the nature can be a new adventure that challenges new limits. As Steven Rindner says, to get the most out of the activity, it is imperative to emphasize and reinforce prime aspects like muscular strength, cardiovascular endurance, mental preparation and technique. An effective trail running trailing plan would be tailored to the current fitness level and specific goals of the runner.
Steven Rindner underlines what should a trail running training plan involve
A trail running training plan should ideally include CACO method, which consists of alternating periods of walking and running, as an essential workout. It is among the most effective methods for dealing with low intensity runs in nature, where there can be specific challenges like steep incline that prevents one from running. CACO sessions are applicable for all distances, and can be even advantageous when done for short sessions.
A lot of people believe that as trail running is generally done at a slower pace than road running, its training should be also limited to running at lower intensity, but so is not the case. Training at higher intensity would help runners to improve their physiological thresholds. Such exercises can be done in multiple ways, including tempo changes, sets or hills. Finding their limit while training would allow runners to improve their performance and tolerance.
While running in the mountains, one is likely to face a multitude of positive slopes that puts their body to test. Getting the body used to overcoming such terrain is important when training for trail running, especially if one plans to take part in a race. Depending on their goal within the competition, it can be possible to alternate the level of intensity of the session.
As descents are easier than ascents, many runners skip practicing descents when preparing for a trail running race. However, it is imperative to know that the type of muscle work needed in descents is very specific and different from that of ascents. The joints of the runners, especially their ankles and knees should get used to descents to avoid the risk of injury.
As Steven Rindner says, while many trail runners do not like training on asphalt, roads, or standard running tracks, incorporating these types of sessions into a training regimen can offer several meaningful advantages. Running on pavement provides an excellent alternative when mountain trails are inaccessible due to adverse weather conditions. This ensures consistency in training for a trail running race, helping athletes stay on track with their schedules regardless of environmental obstacles. Moreover, road running allows trail runners to train at faster paces without significantly increasing cardiovascular strain. Flat and predictable surfaces enable runners to focus on speed, which enhances their running economy without overtaxing the aerobic system. Such running sessions can be particularly effective in maximizing performance gains by allowing the runner to sustain higher-intensity efforts for longer duration.
