Road Workouts for Trail Runners

by GRP runner Nigel Bates

As winter weather descends on New England and many other parts of the country, a lot of us might find our favorite trails to be unrunnable for a while. Or maybe you’re training for a trail race while living in a city without easy access to technical singletrack. Here are a few of my favorite ways to build trail fitness without actually running on trails. 

#1: Ups and Downs

This workout focuses on smooth transitions between uphill and downhill running. You’ll need a hill that takes 2-3 minutes to run up at a moderately hard pace. Run up the hill, then turn around at the top and transition immediately into a fast yet controlled descent. Repeat 4-8 times with 1-2 minutes of standing or jogging rest between reps. Make sure to keep your uphill effort under control so you have sufficient energy for the return trip each time! On the downhill, focus on increasing your cadence to avoid quad-destroying over-striding and braking.

#2: Tempo and Speed

This workout teaches you to run quickly and efficiently while fatigued. Begin with 15-20 minutes at tempo pace (around the pace you could hold for an hour). Jog for a few minutes to recover, and then jump into alternating intervals of 30 seconds hard and 30 seconds easy. Repeat 8-12 times, trying to make each hard interval a little quicker than the previous one.

#3: Strides and Drills

These are great activities to incorporate after an easy run to work on the quick feet, balance, and explosiveness needed to fly down technical trails. Strides are 15-20 second intervals at a comfortably hard pace with full rest in between. The focus should be on maintaining good form at around 90% of your top speed. After doing 4-8 strides, proceed to form drills. Some of my favorites include B skips, side shuffles, and one- and two-legged hops over low hurdles. After heading indoors, I like to finish up with some ankle strengthening exercises. Drawing the alphabet with your big toe is one great way to put your ankle through a full range of mobility.

These are just a few examples of how the off-season can be a great time for runners to hone trail-specific skills. Get outside and embrace the winter!