both sides, and regularly include plenty of
glute bridge exercises,” says Archer. “This is
where you lie face-up with your knees bent
and feet flat and then lift your hips to create
a straight line between your knees and your
shoulders.”
THE FALL GIRL
Having a strong core may prevent you
from falling on slippery surfaces, especially
in winter. “A strong core makes such a
difference on tricky terrain as you will move
over the terrain more elegantly and are
in a much better position to save yourself
from falling or injuring yourself by moving
very suddenly,” says Dr Jen Gaskell, a trail
running ambassador for Montane (montane.
co.uk). “Building up the muscles around the
ankle is great too – this can be done at your
desk by drawing the letters of the alphabet
in the air with your pointed toe.”
“The stronger your core, the better your
balance will be,” agrees Archer. “Although
it feels like your lower half is doing most of
the work, running is a whole-body activity
and is more efficient with a happy balance of
strength, stability and flexibility. If your core
area is weak, any instability can potentially
be magnified throughout your body and will
knock you off your stride. With a strong
core, you can quickly correct any wobbles
in your lower body and maintain alignment
with your top half.”
Another key point to consider is how
the uneven trails will affect your feet. A
2014 study of ultramarathon runners who
typically train and race on trails revealed
that they had a higher-than-average
occurrence of metatarsal (long bones in the
foot) stress fractures. “You will benefit fromsome training of small stabiliser muscles in
the feet, ankles and lower leg,” adds Archer.
“You can develop strength in these areas
by doing walking lunges, squat jumps, clock
lunges and training with a wobble board.”QUICK REACTIONS
Improving your balance and motor skills
(your agility and ability to react quickly) can
help you cope with sudden twists and turns
in difficult trail routes. “Practise movements
that challenge your body,” says Archer. “For
example, walking lunges with a twist, holding
a medicine ball, will strengthen the muscles
of your lower body while challenging your
core, balance and firing your neuromuscular
pathways as you focus on balance.
“Another way to get used to sudden
changes in terrain or direction is to perform
quick movements in a variety of directions.“every step
on rougher
ground places
new demands
on your
muscles”
womensrunninguk.co.uk MARCH 2017 79