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60 WOMEN’S RUNNING SEPTEMBER/OCTOBER 2019

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It’s almost 2020, and by now, most runners realize

that strength training is an essential component of

their routine. (If you don’t, consider yourself now

properly informed: You should be strength training.)

But if there’s a particular subgroup of runners that

really needs to get to the gym, it may be the trail lovers.

Running in the mountains or on unpaved paths is a

much more primal and primitive experience—sharp,

sudden dips, climbs, turns, and debris like tree stumps

and rocks—that can trip up even the most experienced

road racer. “Going off road presents an unpredictable

environment and it’s much easier to get hurt in those

situations,” says trainer Mike Simone, founder of

DigitalFitnessAdvisor.com and HumanFitProject.

com. “Every step is a potential obstacle.”

That’s certainly not to say you should stay away

from the trails. All those obstacles? They’re packed

with distinct advantages: “The more varied surface

forces your body to engage the muscles in different

ways as you navigate things like trees, rocks, roots,

holes, and more,” says running coach Angie Spencer

of the Marathon Training Academy. And beyond the

physical, there are mental benefits to be had. “Trail

running requires that you take your focus off of pace

and put it in on effort, which creates a better mind-

body connection,” says Spencer.

But you can’t expect that simply logging more

miles off the beaten path will boost your immunity to

injury. “Strength training and mobility work is really

the main way to mitigate that risk,” says Simone. This

plan, created by Simone, builds strength where you

need it most: “We start by bolstering the most vul-

nerable joints and then strengthen the muscles that

support and protect them, from the feet all the way

up to the glutes and core,” says Simone. “Additional-

ly, these moves test and enhance your balance and

proprioception—both key skills for trail runners.”

Complete this workout two to three times a week

on nonconsecutive days, choosing a weight that is

challenging but allows you to complete all the reps

with proper form.

1. Knee-to-Wall
   Ankle Drill

It’s easy to twist an ankle on the trail, but if

they’re adaptable and able to move through prop-

er range of motion, it’s less easy. This drill will

help you develop that. “Start with your toe right

up against the wall and as you get more mobile,

move it further away by a few inches at a time,”

Simone advises. You should be able to touch

the wall with your knee but your heel just barely

remains on the ground.

DO IT: Start with both hands and toes of your

right foot up against a wall, left foot about a foot

behind you, toes also pointing forward. Slowly

start to bend your right knee until it grazes the

wall, pause, then return to start. Do 8 to 10 reps,

then repeat on the other side.

Complete 2 sets.