10 Exercises for Trail Runners to Build Full Body Strength

So, you got the bug.

You went on your first trail run, and now you’re hooked. 

Or, you’ve been running for years and are finally ready to get to the next level.

Either way, strength training can help. 

Building full body strength is essential for any sport. Getting stronger means getting better.

In this article, we cover ten exercises to help you get stronger. Let’s get to the top of your local mountain or PR your next ultra. Whatever the goal, these strength exercises can help.

Why Resistance Training Matters

Runners need strength, power, and stamina. Resistance training is the key to building all three.

Here’s what long-distance runner Kara Goucher has to say about strength:

“I would say that it’s really important for every distance runner to do some form of strength work. It’s going to make you a better athlete, it’s going to keep you injury-free, and it’s going to help you be more efficient.”

Strength: Generate force. We need to be able to produce force to run.

Power: How fast you generate force. Power benefits trail running because it helps us get up those steep inclines.

Stamina: How long you generate force. Stamina, or muscular endurance, allows us to run long distances.

Resistance training also builds strong bones and connective tissues like ligaments and tendons. Focusing on building connective tissue allows us to enjoy our sports into old age. It also makes running uneven terrain less stressful on our joints. Not to mention prepares us for the twists and turns of the trial.

10 Exercises for Trail Runners to Build Full Body Strength

The below exercises are only the beginning! I selected my top ten favorite exercises for runners. But there are dozens of exercises out there you can add to your strength routine. Let’s start with a challenging full-body movement.

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Bear Crawl

The bear crawl is a complex movement. Rest assured, the more you practice it, the more mobile you will become. Bear crawls work your core, glutes, and shoulders. Bear crawls translate well to running because they train “contralateral coordination.” 

This means moving opposite sides of the body at the same time. Think of how your right arm comes forward as your left foot swings back while running.

How to Bear Crawl

• Place your hands on the ground below your shoulders.
•  Knees below your hips. Keep your back straight. 
•  Toes planted on the ground.
•  Move your right hand forward. As you do, move your left leg forward.
•  Don’t pause. Move your left hand and your right leg forward. Alternate between right hand/left leg and left hand/right leg. Determine the amount of distance you will crawl before stopping. That distance is equal to one set.

Dead Bug

Despite its name, the dead bug is one of the more challenging core exercises. It requires activation of the abdominal muscles, focus, and upper/lower body coordination. The dead bug is like a bear crawl on your back. And like the bear crawl, we do it to train our body’s contralateral coordination.

How to Do the Dead Bug

• Lay flat on the ground. Raise both arms so that they are perpendicular to the floor. Raise both legs so that they are parallel to the floor.
•  Bring your right arm back toward your head. As you do this, bring your left leg down toward the floor without touching the floor with either your hand or foot.
•  Return to the center. Do the same movement, this time with your left arm and right leg. Keep your core tight throughout.

McGill Big Three

The McGill Big Three are bodyweight exercises that build core strength. Building a strong core will also help with lower back pain, which is common with runners. All you need is your body weight.

How to Do the McGill Big 3

Curl Up

• Get into a sit up position. Back flat on the ground. Feet flat about 6 inches away from your butt.
• Perform a crunch. Hold the position at the top of the movement instead of returning to the ground to perform your next rep. 
• Hold the top end of the crunch for 15 seconds.

Bird Dogs

• Get into a tabletop position with your hands and knees on the ground.
•  Extend your right arm forward and your left leg backward. Try to form a straight line from your fist to your foot.
•  Hold the position, then reverse the movement to return to the starting position.
•  Alternate each rep with the right arm, left leg, and left arm, right leg.

Side Planks

• Start in a push-up position.
• Raise your right arm off the ground. Extend your arm over your rib cage with your fingertips pointing toward the ceiling.
• Flex your core. Drive your elbow into the ground, elevating your upper body. This is the side plank position.

Step-Up with Calf Raise

We don’t always give our calves enough attention. But for trail runners, strong calves are a must. The step-up part of this exercise will help build quad and glute strength. The added calf raise at the end of the step-ups will ensure your calves get the work they need.

How to Do the Step-Up/Calf Raise

• Holding a dumbbell in each hand, face an elevated surface (plyobox, stairs, bench, etc.)
•  Step up with one leg, lifting your body off the ground. In the same motion, explode upward with your calf, extending it as far as possible.
•  Lower your calf and return the trailing leg to the ground, followed by the lead leg. Alternate lead legs with each rep.

Bulgarian Split Squats

Bulgarian split squats are great for runners. They might just be the best way to target the quads, glutes, and hamstrings one leg at a time.

How to Do Bulgarian Split Squats

• Find a bench, box, rock, or even a high curb. Place one foot on the elevated surface, with the sole of your foot facing upward.
•  Place your front foot of the opposite leg far enough away to lower your body at a natural angle. Your front leg should be at a 90 degree angle.
•  Keep your back straight and your body balanced on your front foot. Keep your chin up. Keep your eyes lowered to a place 10-20 feet away on the ground. Lower your body, bending your knee until you reach a comfortable depth. Then, drive upward through your heel until you reach the top of the movement.
•  Keep your core tight and pause at the top. Wait to lower yourself again until you have regained your balance. Alternate your front and rear foot at the end of each set.

Walking Lunges

Walking lunges are excellent for runners. They provide resistance in the same movement pattern used while running. This achieves the strength training goal of specificity. Or training the muscles in the same way as the sport. Lunges work your quads, glutes, and hamstrings.

How to Do Walking Lunges

• Hold a dumbbell in each hand. Keep your back straight and your eyes forward.
•  Take a long step forward with your right foot, leaving your left facing forward behind you.
•  Bend your left knee to the ground, facing both feet forward. This is the lunge position
•  Stand up, bringing your left foot forward to your right foot so your feet are next to each other.
•  Take a long step forward with your left foot. Bend your right knee down to the ground.
•  Stand up and repeat.

Alternating Kettlebell Swing

The kettlebell swing is a full-body exercise that builds muscular strength and endurance in your legs, lower back, and shoulders. A long round of swings is a great way to increase your heart rate and lower body power.

How to Do the Alternating Kettlebell Swing

• Place your feet shoulder-width apart in a squat position. Place the kettlebell on the floor about a foot in front of you.
•  Chop your hips back. Keep your spine neutral until you feel a slight tension in your hamstrings. Engage your lats by dropping them down (packed).
•  Grip the kettlebell in a pronated grip with one hand (palm facing your body). Tip it toward you so it is no longer flat on the ground.
•  Hike the kettlebell back like you are hiking a football.
•  Drive upward using your hips (hinge). Keep your elbows at a slight bend. Once the kettlebell reaches chest level, switch hands. 
•  Hinge forward on the downswing. Allow the kettlebell to swing through your legs. As the kettlebell swings forward, drive your hips forward. Keep your lower back straight and flex your glutes as you reach the top of the motion. Switch hands again. Continue switching back and forth to complete the set.

Barbell Good Mornings

The good-morning is an excellent posterior chain exercise. The posterior chain includes your lower back (erector spinae), glutes, and hamstrings.

How to Do Barbell Good Mornings

• Start with your feet shoulder-width apart. Position the barbell across your upper back so it rests on the top of your traps. 
• Avoid pulling the barbell against your neck. Your hands are only there to keep the barbell in place.
• Keep your chest up, spine neutral, and shoulders back. Maintain a slight bend in your knees.
• Hinge at the hips by driving your butt backward, keeping your knees bent but stationary. The knees shouldn’t lock out or go forward. You should feel a tightness in your hamstrings. Continue to hinge until your upper body is about parallel with the ground.
• Stand upright by bringing your hips forward, reversing the movement. 
• Stand tall, keeping your core muscles and glutes tight. Repeat.

Diamond Push Ups

There’s not a ton of carryover from chest exercises to trail running. But you don’t want to develop muscular imbalances, so it’s important to incorporate some upper body exercises too.

How to Do Diamond Push Ups

• Start in a push-up position.
• Bring your hands together beneath your shoulders. Touch the first finger and thumb of your left hand to the first finger and thumb of your right hand.
• Your hands should form the shape of a diamond. Make sure your core is tight. Don’t allow your hips to dip toward the ground.
• .Lower yourself to the ground, pausing just above the floor. Then, push yourself up to return to the starting position.
• Flex the chest and triceps at the top of the movement.

Thrusters

Thrusters are a full body exercise can be done with a barbell, kettlebells, or dumbbells.

How to Do the Thruster

•  For barbell thrusters, get into a standing position. Place your feet shoulder-width apart, and toes pointed outward.
•  Position the bar at shoulder level with a shoulder-width, pronated (overhand) grip.
•  Squat down to parallel or lower if that range of motion is available. Now, explode upwards, driving the bar up in an overhead press as you reach the top of your stance.
•  As you lower the barbell, squat down so the bar is again in front of your shoulders at the bottom of the squat. Repeat.

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Conclusion

Strength workouts are a great way to improve your running when you’re not on the trail. The best part is that all fitness levels can resistance train. Even if you’re new to weightlifting, you can gain huge benefits with a three-day-per-week weight training program.

All endurance athletes should be doing some form of resistance training. The most important thing is to stay consistent. The more consistent you are, the more your muscle fibers will adapt.

Don’t forget to add in the occasional rest day!

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