Trail running has provided an interesting new perspective on marathon preparation, an excellent method of achieving and maintaining physical fitness, and offers excellent aerobic and anaerobic training opportunities to escape the urban challenges of traffic. Marathon training requires a large volume of training week after week. Trail running is an exciting alternative form of running in the wilder habitat of forests and mountains to build strength and endurance.
Build strength, coordination and focus in a different environment
Marathon training requires a high training volume. Running on and off the beaten track or over wild terrain can help you avoid injury. Running on rooted paths, slippery meadows and rocky terrain will help you strengthen the muscles in your foot, ankle and pelvis, increase your stamina and above all improve your concentration. It’s not about miles and times, but the experience of running. This mindset can be incorporated into marathon training and racing; sharing the experience of trail fun and adventure running in the marathon focus.
Tempo training
The trail terrain offers different aspects to the training. Trails offer steeper elevation changes that improve running technique in hilly terrain and training for higher efforts. On flat soft ground, steady state runs at Z0, 1 or 2 or tempo efforts at Z3 or 4 are possible. One of my favourite workouts is the Threshold 45 minutes, starting quietly at Z1 and increasing the pace to a higher level every 10 minutes and finishing the last 5 minutes uphill. I just get the focus on pacing, running efficiency, coordination and energy balance to finish strong uphill. This training increases the corresponding metabolic demands of running without otherwise changing the running mechanics, endurance and change of speed which is an important part in marathon racing. This training is useful during the marathon preparation period, even when the volume increases.
A perfect physical preparation that sharpens focus, race strategy and motivation.
Trailrunning is about rhythm
Running is more than improving speed, endurance and strength. Trail running provides free movement in nature, allowing you to return to your human nature. You learn to feel free, to hear and to determine your running form without competition. At this level you balance your body and mind and learn to run in a good rhythm or to be in “the zone”. Think of it as cadence training using the sound of each footstep hitting the gravel of dried pine tree leaves path and recognising the true sound of changing pace. This kind of exercise also has a positive mental effect. Leave the tough track sessions behind, escape the stress of city running and find your marathon rhythm in nature.
Trailrunning vs Road Marathon Goals
Trailrunning is not a matter of times and miles, marathon training requires very specific pacing training to achieve the best race goal. Because pacing is important for successful marathon preparation, we must occasionally do an aerobic training session on the road to simulate the goal event. This also allows the body to adapt well to hard roads to avoid soft tissue and bone injuries. A better long-term approach for a healthy body and mind!
What is the next step?
Need help with your marathon training plan based on trail running sessions to have a successful marathon goal? What type of trail running at what stage of marathon preparation? How do you combine trail and road races to achieve the fastest marathon pace? We can help you with these and many other questions.
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