Weight lifting is very important for trail runners to help avoid injury.  The stronger your body is, the better equipped it will be to take on the uneven terrain it impacts on finite parts.  So for trail running specific weight training, it is best to focus on the lower body.  Upper body weight training is more for long distance running.  So if you are running long distances and on trails then you’ve got double the weight training to do.  It’s cool, you’ll get the overtime results.

When weight training for trail running you want to focus on strength, power, and balance.  Don’t be like Saddam Hussein and  only have 2 out of the 3 attributes, trust me, it won’t end well.  Start with squats to strengthen your thighs, hips, buttocks, and hamstring.  Don’t lift a lot of weight even though you may be able to.  Grunting and throwing down your weights isn’t cool, likewise, kicking them  like your in the movie, ‘The Program’ is pretty lame.  Squat your body weight.  If you want to avoid squats try the leg press but again, although it may be tempting to your ego, don’t put excess weight on.  Another way to exercise similar to squats is to hold two dumbells to your side and practice lunges.  This gives you the benefit of isolating one leg at a time, much like your body will encounter on the trail as you pivot and stretch to the next safe step.  You can also do single leg squats on the Smith machine if available.  These exercises improve your ability to vary your steps on the trail without straining your glutes, quads, or hamstring.

The next exercise you should do to get specific exercise is the hamstring curl.  To the left you can see it being done on a machine.  If you are not at a gym you can lay flat on your stomach and lift your muddy trail running shoes for extra weight in the same manner as the picture.  This exercise will improve your breaking ability when trail running downhill.  However I don’t recommend breaking when trail running downhill.

Another important area to improve for trail running with weight training is your ankles.  Grab some ankle weights or wrap a flexible weight around one ankle.  Then rotate your foot from side to side, in a circle, or do the alphabet.  You know the alphabet motion.  Do this exercise one ankle at a time to prepare your pivot points for single impacts on the trail.

Another great work out for the trail is calf raises.  Use the machine at your gym or stand up repeatedly like your in the back of a group trying to get into the picture.  This will help in your uphill trail running as you dig each step closer to the top.  Although it may be tempting, avoid adding too much weight.  You want to focus on more reps to run up the long hill not carry furniture up stairs.  It is important to stretch before and after calf raises because calves tend to get tighter than other muscles.

Even though your lower body is taken care of don’t forget to work your core and back, both are important as you pivot your upper body down the singletracks of the trail.  Remember, you don’t have to look like a trail runner to be a trail runner.  Don’t feel sorry for yourself, bulk up!

Every type of runner rolls or twists their ankle at sometime or another, but trail runners are especially susceptible to ankle injuries.  Rocks, roots, shrubs, and uneven terrain can lead to devastating ankle injuries which can only be cured by rest; not cool for trail runners.  Also, runners who are new to minimalist running should use ankle exercises before starting in their minimalist running shoes to ease the transition.  Minimalist runners sustain  more of an impact on their ankles than running in traditional running shoes.  There are exercises that can be done to strengthen ankles to avoid injuries while trail running or minimalist running, here are some that you can practice:

1.  Walk 40 steps on the balls of your feet with your toes turned inward.  Then walk 40 steps backward with your toes turned inward.  This will help strengthen both the muscles on the outside of the upper ankle along with the muscles on the top the foot.  This can also be done while riding a stationary bike.  Simply pedal on the balls of your feet while inverting your toes slightly.

2.  Walk backwards.  Obviously do this in an open, grassy area or on a track to avoid tripping over something; and hurting your ankles rather than strengthening them.  This exercise strengthens the muscles behind the ankle, and the calf muscles for an added bonus.

3. Rotate ankles 25 times clockwise and then 25 times counterclockwise.  This is a good exercise because it can be done anytime of the day.  This exercise strengthens the superior and interior extensor retinaculum; the ligament that binds down the tendons around the ankle.  This rotation is a great overall ankle strengthener.

4.  Sit in a chair with your back straight up against the back of the chair.  Extend feet out parallel to the ground and point toes straight out.  Do this 25 times a day to strengthen the muscles on the front of the upper ankle.

Doing these simple exercises will strengthen and stretch your ankles which will lead to less ankle injuries while trail running or minimalist running.  If possible, do these exercises just before running in order to get a good stretch in your ankle muscles before heading out.  Also, these exercises may cure cankles, although doctors still aren’t sure what causes or the exact cure for this horrible disease…hopefully some day…