How to Cross-Train for Trail Running

Cross-training is a great way to get stronger and prevent injuries on the trail.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Trail Running Shorts
• Trail Running Socks
• Trail-running Shoes
• Health Club Memberships
• Free Weights Set
• Road Bikes

1. Buy appropriate equipment (especially shoes) for each sport you choose for your cross-training. Reserve your trail-running shoes for running only.
2. Schedule rest days between days with intense workouts. Target different muscle groups on consecutive days to allow your body to recover between sessions.
3. Target your upper body through weight lifting, swimming, yoga and stretching. Your legs do almost all of the work when you're trail running, leaving your arms, back and shoulders weak and susceptible to injury.
4. Increase your speed by running indoors on a treadmill or doing sprints on a track.
5. Build endurance and leg strength by mountain biking, road biking or taking a spinning class.
6. Improve your leg strength during the winter by snowshoe running and skiing.
7. Make eating well your last and most important cross-training event. You'd be surprised how much a healthy diet can improve your performance on the trail.

Tips & Warnings

• Cross-training helps prevent injuries that result from overworking one set of muscles and ignoring others.
• Almost any kind of aerobic activity will help you on the trails. Other suggestions: in-line skating, ice hockey, soccer, basketball and rock climbing.
• Reduce your trail-running mileage when pursuing an active cross-training schedule to avoid potential overuse injuries.