How to Build Strength Endurance With Trail Running

Running on trails is a great alternative to road running. You can be away from cars and running on trails is much easier on your joints. Think of the following workout as the equivalent of a good weight session in the gym. Build your strength endurance and you'll protect yourself from injury and be able to run for longer.

Instructions

Difficulty: Moderate

1. Find a trail with a steep uphill that will take you about 10 minutes to climb.
2. Warm up at a light jog for 5 to 10 minutes.
3. Stretch for 5 to 10 minutes, concentrating on your calves, hamstrings, quads and glutes.
4. Run on flat terrain at an easy pace for 15 to 20 minutes.
5. Start climbing the hill for approximately 10 minutes. Don’t worry about speed. Concentrate on good foot placement. You should be breathing heavily but your breath should still be controlled.
6. When you get to the top, catch your breath and let the oxygen flow back to your muscles. Turn around and head back down the hill. Run lightly with short, quick steps.
7. At the bottom of the hill, turn around and head back up. Repeat this 2 more times.
8. On your last time down the hill, keep running when you hit the flats and cool down for 10 to 15 minutes.
9. Stretch for 5 to 10 minutes, concentrating again on your calves, hamstrings, quads and glutes.