PEAK PERFORMANCE: DON’T FLOW OVER THE TRAIL WITH BRAD DIXON

WORDS: BRAD DIXON IMAGE: TARAWERA ULTRAMARATHON/TIM BARDSLEY-SMITH

NO STRENGTH? YOU WON’T FLOW OVER THE TRAIL

Running on trails tests our entire system. Awareness, agility, joint and muscle range, control through that range, and a stable platform is imperative to tap into a flowing, efficient rhythm over uneven, undulating terrain.

Achieving this efficient running ‘flow state’ is much easier over a flat road surface with less variables. Running on a tricky trail versus the road is like surfing a tricky, shifty break compared to surfing a uniform consistent wave at Kelly Slater’s home wave making machine.

If athletes are time crunched the first sessions that are dropped are the nonrunning training sessions (core, strength, and full body stretch/balance). The odd stretch for a few minutes as part of a warm down will not cut it especially as you glide past 35 years of age. Runners need to understand that investing time into functional strength and restorative sessions around running will allow you to run more consistently, for longer (duration in session, and years in life) yielding better performance, reducing injuries, and less running is required.

The functional strength work, core, and restorative measures will help improve running economy – that’s the energy required to hold form and move you is less – therefore your aerobic efficiency is enhanced.

In this article I wanted to address FUNCTIONAL TRAIL RUNNING STRENGTH and outline two specific circuits that deliver trail improving results in minimal time.

The first is more of a full body technique circuit, and the second is more ballistic in nature. All the exercises need to be started within capacity and they can be progressed with an increase in the number of reps/sets or decreasing the rest time between the sets. Both of these sessions require a warmup and warm down phase which can be achieved with a gentle jog, or cycle including hip, shoulder swings, and thoracic spine twists. At least 5 to 10 minutes of warming up, and then 5 minutes of warming down with some yoga poses thrown in.

Warmup and warm down periods with any exercise session are extremely important in allowing the body to prepare for the work ahead. I like to call this enhancing the ‘buffer zone’. Then flush out any by products produced from the session. Not completing this basic habit will gradually lead to niggles, pain and injury. So please – before you invest in compression gear, expensive post workout powders and massage guns, dial in the simple cost-free basics with a meaningful warm up and warm down with every session.

1FTSE 1

(Functional Trail Running Specific Exercises)

• Burpees (without jump) • Runners push ups (elbow opening to front and keep to side of body) • Bulgarian split squat* • Walking lunge* (picking heel up to butt) • Pistol squat (use seat to start with) • Single leg deadlift*

Start within capacity e.g. 5-10 reps of each and a 60 second break between sets (2-5 sets). Then increase the reps or make it time dependent 10-20 reps or 45 seconds with only a 15 second or no rest between sets.

* Can start with bodyweight then add small weight (I use a kettlebell) if form is maintained.

2FTSE 2

(Ballistic)

• Burpee (with jump and arms raised) • Dynamic split jump • Box jump • Bear crawl/crab crawl (10 metres there and then back) • Single ski jump • Walking lunge (one arm raised and twist)

Start within capacity e.g. 5-10 reps of each and a 60 second break between sets (2-5 sets). Then increase the reps or make it time dependent 10-20 reps or 45 seconds with only a 15 second or no rest between sets. * Can start with bodyweight then add small weight (I use a kettlebell) if form is maintained.

Check out the You Tube Video on the EverFIT channel with a quick demonstration on both of these circuits

Functional Trail Running Specific Exercise circuits (FTSE) – Strength, Power & Balance

These exercises have a different focus and are more explosive with control. To start, try 10 seconds of work for each one and have a 30 second rest in-between each exercise (work to rest ratio of 1:3) and a 60 second rest in-between the sets. Again, start with 2 sets and build up to 5. To progress, work towards 30 seconds of work but don’t reduce the rest below 30 seconds (work to rest ratio of 1:1) and still have the 60 seconds to recover between sets otherwise you will dig yourself a poor form hole.

Depending on the phase you are in, and what you need to work on, I would start with 2 of the FTSE 1 per week for 2-3 weeks, then 1 of each FTSE 1 & 2 for 2-3 weeks, then 2 of the FTSE 2 per week for 2-3 weeks in the 4 weeks before a trail event. I would then complete a shortened FTSE 2 1x week 2 weeks before, and no strength session in race week.

Feel free to have a play round with the parameters to suit your ability and training week. Also add other exercises that fit into the purpose of the circuit. It’s good to shift exercises around as this introduces variety and won’t allow system complacency to creep in.

Another key tip is to make sure you are fully present during the session. If the mind isn’t on the job, then your body won’t fully absorb the session. The body and mind exist meshed – when they are both on the same page magic happens, and injuries are greatly reduced.

Brad Dixon is a holistic physiotherapist, endurance coach and wellness evangelist based at EVERFIT Physio & Coaching. Connect with Brad at www.everfit.co.nz and on FACEBOOK, Strava and Instagram (everfitcoach).