Looking to be a better trail runner? It is not just about putting more miles under the feet on rough tracks. The key that most people do not use is trail running cross training. Variety in exercises will help improve your stamina, minimize the likelihood of injury and be a more all-round athlete.
Training to run your first ultra, or simply to start running on weekends in the trails, cross training can make you go further and feel better doing it.
Why Cross Training Matters for Trail Runners
Trail running is hard. It is difficult on your balance, it involves a lot of muscle groups, and it is tough on your joints. If you only train on running you might get overuse injuries or muscular imbalances. That’s where trail running cross training comes in.
Cross training helps you:
- Strengthen underused muscles
- Improve mobility and balance
- Boost cardiovascular endurance
- Speed up recovery between runs
- Prevent mental burnout
In short, it makes you a stronger, more resilient trail runner.
Best Cross Training Activities for Trail Runners
- Strength Training
Strong muscles support your joints and improve your power on hills. Focus on:
- Lunges, squats, and step-ups (for uphill strength)
- Deadlifts and glute bridges (for posterior chain power)
- Core work like planks and Russian twists (for stability on uneven terrain)
Trail running cross training that includes strength work is key to running injury-free.
- Cycling
Road and mountain biking are both low-impact cardio. Cycling strengthens the legs, enhances aerobic fitness and also relieves your joints of the beating caused by running.
Consider a 1-2 biking rides during recovery or low mileage days.
- Swimming
Swimming is excellent for endurance and recovery. It exercises your entire body as well as enhancing the capacity of the lungs. Plus, it’s joint-friendly and great after a long trail effort.
A 30-minute swim session may be as good as an easy recovery run, and it is non-impacting.
- Yoga or Mobility Work
Runners usually neglect flexibility and mobility, yet they are important. Yoga makes you more balanced, opens up the hip and hamstring area and prevents injuries.
Stretching 15-20 minutes a day will help you to dramatically increase your performance on the trails.
- Hiking or Power Hiking
Cross training in trail running is not necessarily the change of sport. Trail running effort may be simulated by hiking, particularly in steep (or technical) terrain, without the loading. The uphill muscles are also trained with power hiking and mental pacing will be assisted.
How Often Should You Cross Train?
Ideally, aim for 2–3 cross training sessions per week depending on your running volume and goals. For example:
- Beginners: 2 runs + 2 cross training sessions
- Intermediate: 3–4 runs + 2 strength or cardio cross training days
- Advanced runners: 4–6 runs + 1–2 strategic cross training sessions (e.g. swimming or yoga for recovery)
Rotate in different modalities to keep your training fresh and prevent overuse.
Final Thoughts
Cross training with trail running is not the side benefit, it is a main factor of creating a sustainable and high-performing trail runner. Adding strength, low-impact cardio, and mobility exercises will help you feel better endurance, less prone to injury, and stronger climbs.
And the next time you feel like you want to miss a cross training session, remember this: every hour you spend out of the trail is an investment into your performance on the trail.
Want to make your trail runs more advanced? Begin cross training today and experience the difference in each step.