Training for a trail relay race is time consuming .Trail running tends to be slower anyway, plus extra time spent with long runs, not to mention occasional two-a-days, means more time on the road. Training time is at a premium but fitting in strength workouts is key. This 3 Exercise Trail Relay Race Strength Workout will make the best use of your training time.
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Are you training for a relay trail race like @ragnarrelay? Here's a quick strength workout that will help your balance, strengthen your glutes and core, AND fit into your training schedule. Just 3 exercises to get it done! #running #runningtipsClick To Tweet
This 3 Exercise Trail Relay Race Strength Workout targets all the areas that are important for trail runners:
- Balance – Running, in general, is basically just jumping from one leg to another, on trails that is magnified as you frequently jump over rocks, logs, and roots.
- Core Strength – All runners need core strength to help with form and injury prevention.
- Hip and Glute Strength – Strong hips and glutes are vital for running form and help power our stride. Weak muscles can cause an uneven stride, which can lead to poor form and potential injury.
- Upper Body Strength – This is needed to improve posture and your running form and help prevent upper back pain.
Your 3 Exercise Trail Relay Race Strength Workout
Prepare your body for the challenges of your trail race with this Trail Relay Race Strength Workout! In just three exercises you will target all your important muscle groups, strengthen your core, hips, and glutes, as well as your upper body, plus improve your balance!
The Exercises
The Exercise: One Leg Squat
Benefits: Strengthens Glutes, Quadriceps, Hamstrings., Transverse Abdominus. Improves balance.
To Perform: Stand with your weight on your right leg. Your other leg can be held up (like the photo) or extended in front. Engage your core and glute muscles. Squat down, sitting your hips back. Keep your knees aligned over your toes (without extending knee over toes). Return to standing position. Do reps, then repeat on other side.
The Exercise: Push Up with Hip Extension
Benefits: Strengthens Pectorals, Deltoids, Triceps, Biceps, Abdominals, Glutes.
To Perform: Start in a plank position. Engage core and glute muscles. Lift right leg. Perform one push up. Lower right leg and lift left leg. Repeat push up. Repeat for all repetitions.
The Exercise: One-Legged Deadlift
Benefits: Strengthens glutes, hamstrings, and core. Improves Balance.
To Perform: Stand with weight on your right leg. Engage your core and glutes. Keeping your back neutral, bend at the hips, extending your left leg behind you as you bend. Return to standing position. Do reps, then repeat on the other side.
That’s it! Three exercises that will make you a stronger, more injury-proof runner. Do this workout twice a week or as an alternative to your regular strength workout. Remember that you don’t have to do this workout outdoors. The Trail Relay Race Strength Workout can be done at home, in the gym, or on the trails!
Of course, you don’t need to be training for a trail race to appreciate this workout. All runners can benefit from this quick yet challenging workout.
Do you like running on the trails? Any trail races in your future?
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I’ve actually got a trail race coming up this Saturday—a 17k run called the Swissalpine with 650m of elevation. These exercises you’re sharing would be incredibly helpful for anyone tackling something like that. I might have to squeeze in a few before race day!
Good luck in your race! Yes, these exercises are great to slip in during a busy training cycle. They’re also great to add to regular strength training because of all the benefits they provide.
This looks like a great workout! I dont really run on trails but I do include some of these exercises in my routine.
Yes, they’re great exercises for any time really. They help strengthen all the “running muscles.”
These are great for trails AND for just existing! I love these, and I love the mountain/trail backdrop for your demonstration photos! You can never have too much balance and core strength!