How to Train Well for Trail Running Depending on Elevation?

Trail running is a demanding discipline that differs from road running in that it involves significant elevation changes. Knowing how to adapt your training to the terrain of the course is essential for progress and injury prevention. Discover how to optimize your sessions based on elevation gain and loss, and which specific exercises to incorporate into your preparation.

Why Adapt Your Training to Elevation?

Elevation changes directly impact your effort, stride, and energy expenditure. You must therefore prepare your body for the specific demands of trail running:

- Positive elevation (climbs): requires more work on the quadriceps, calves and cardio.

- Negative elevation (descents): puts a strain on the eccentric muscles, especially the quadriceps, increasing the risk of muscle fatigue and injury.

Good training should balance these two aspects to develop uphill power and downhill endurance.

trail_training_plan_according_to_the_elevation

How to Train for Trail Running According to Elevation?

1. Specific muscle strengthening

Trail running requires large variations in intensity depending on the terrain. Targeted strengthening work allows you to better cope with the climbs and descents:

• Climbs: Squats, forward lunges, knee raises on step.

• Descents: Eccentric squats, drop jumps, slow descent of steps.

• Core strength and proprioception: Essential for stabilizing the stride and avoiding injuries on uneven terrain.

Recommended frequency: 2 strengthening sessions per week, in addition to field trips.

2. Hill work: Developing your power uphill

Hill climbing is the essence of trail running. To improve your explosiveness and endurance on hills, here are some effective workouts:

• Short hills (80-150 m, 8-12% gradient): Sprint at maximum intensity, recovery on the way down.

• Long climbs (300 m to 1 km, 5-10% gradient): Climb at threshold pace (sustained but controlled effort).

• Progressive climbs (10-20 min): Gradual increase in pace to simulate a long trail climb.

Recommended frequency: 1 to 2 sessions per week, varying the intensity and length of the climbs.

3. Downhill work: Gain ease and save energy

Downhill running is often underestimated in trail training, even though it plays a crucial role in performance and recovery.

• Fast descent: Increase the pace without braking to accustom the muscles to the impact.

• Downhill technique: Work on support on uneven terrain (stones, roots).

• Plyometrics: Jumping and bouncing exercises to improve muscle shock absorption.

Tip: On a long run, focus on release and balance on the descent rather than raw speed.

Technical descent in trail running with support work

Structuring a Trail Training Plan According to Elevation

Here is an example of the distribution of sessions over a week of trail training:

Day Type of training Objective

Monday Muscle strengthening Power and injury prevention

Tuesday Trail outing with long hills Developing hill endurance

Wednesday Endurance jogging Active recovery

THURSDAY Hill interval training session Power improvement

Friday Rest day or light strengthening Muscle regeneration

SATURDAY Long outing with steep inclines Preparation for prolonged efforts

Sunday Descent and technique Improve relaxation and fluidity

Vary the terrain: steep trails, undergrowth, rocky paths to accustom your body to all conditions.

Optimizing Nutrition and Hydration in Trail Running

The difference in altitude increases energy expenditure and dehydration. It is therefore crucial to adapt your diet and hydration:

• Before exercise: Slow carbohydrates (whole-wheat pasta, rice), optimized hydration.

• During exercise: 30-60 g of carbohydrates per hour (gels, bars, dried fruits).

• After exercise: Proteins and carbohydrates for muscle recovery.

To consult: Optimizing your refueling during the race

Avoiding Injuries on Trail Running

Working uphill and downhill increases stress on joints and muscles. Some precautions:

- Progressiveness: Gradually increase the elevation gain on your outings.

- Stretching and mobility: Work on flexibility to prevent muscle tension.

- Ankle strengthening: Work on unstable ground (bosu, proprioception exercises).

Listen to your body! If pain persists, adapt your training to avoid chronic injuries.

Conclusion: Trail Training Adapted to the Terrain for Greater Performance (H2)

Effective trail training involves working on uphill and downhill running, endurance, and muscle strengthening. By incorporating elevation-specific sessions and adapting your training plan, you'll progress faster and more safely.

Need a trail running training simulator? Check out our online tool to plan your outings based on elevation gain and your goals.