how to choose the best mountain running shoes

1. Exercises to strengthen muscles and joints

Trail running puts greater stress on joints, muscles and tendons, especially due to the rough terrain and variations in slope. Therefore, strengthening muscles and joints is essential to prevent injuries and cope with the physical demands of the sport.

A. Leg exercises

Leg muscles are essential for running on rough terrain. Here are some key exercises:

• Squats: The quadriceps, hamstrings and glutes work. You can do weighted squats to add intensity, but also skip squats to develop the explosive strength needed for climbs.
• Beams (long): Lunges are excellent for strengthening the quadriceps and glutes, but also for increasing balance, which is essential on bumpy paths. Lateral lunges are also important for training lateral stability.
• Calf raises: These are essential for strengthening the calf muscles, which play an important role in climbing slopes and absorbing shock when descending.

B. Fundamental exercises

A strong core provides stability and balance when running on rough terrain.

• Dashboard: The plank is one of the best exercises for strengthening your core. It is important to maintain a correct position with the body straight and abdominal muscles tense.
• Mountaineers: This exercise simulates the motion of running and strengthens the core, shoulders and legs, making it ideal for trail runners.
• Dead insect: An exercise that improves coordination and stabilizes the lumbar area, essential for avoiding back pain during long runs.

C. Exercises for joint stability

In addition to strengthening the muscles, the stability of the joints, especially the ankles and knees, is essential to avoid injuries.

• One leg balance: Stand on one leg to improve balance and ankle stability. You can increase the difficulty by using an unstable surface (e.g. a Bosu disk).
• Elastic exercises: Using a resistance band can strengthen the tendons and ligaments around your joints, providing greater stability on rough terrain.

2. The diet for preparing for a trail running race

In addition to physical training, nutrition plays a critical role in a trail runner’s performance and recovery. A balanced diet provides the energy necessary for training and competitions, but also for recovery after effort.

A. Carbohydrates for energy

Carbohydrates are the main source of energy for runners, especially for long runs. It is important to eat complex carbohydrates such as:

• Brown rice, quinoa, wholemeal pasta
• Sweet potatoes
• Oats

Before the race, a carbohydrate-rich meal (approximately 24-48 hours before) will help load glycogen stores, providing a constant source of energy.

B. Protein for muscle recovery

Protein is essential for muscle recovery and repair after intense workouts. Eating protein after workouts, whether animal-based (lean meat, fish, eggs) or plant-based (tofu, lentils, chickpeas), is vital to recovery.

C. Healthy fats for longer life

Healthy fats, like those found in avocados, nuts and seeds, help provide long-term energy and protect joints. Omega-3 fatty acids found in fish (salmon, mackerel) also have anti-inflammatory properties that can help reduce inflammation and pain after strenuous exercise.

D. Correct hydration

Hydration is extremely important for runners, especially on long trails. Water must be consumed constantly, and during the race it is a good idea to supplement with isotonic drinks to replenish the electrolytes lost through sweat. In the days leading up to the race, make sure you drink enough fluids to keep your body hydrated.

3. Preparation for climbs and descents

Trail running often involves steep climbs and descents that require special techniques and training to tackle effectively.

A. Climbing techniques

Climbs are a difficult part of trail running because they place a lot of stress on your leg muscles and cardiovascular endurance. Here are some tips for tackling the climbs:

• Slow down: As you climb, your heart rate increases, so it’s important to slow down to conserve energy. Keep your pace short and steady.
• Use your arms: Swing your arms effectively to balance your body and generate more power during the climb.
• Lean forward slightly: Lean forward slightly from the waist to maintain your center of gravity and effectively use your glute and leg muscles.

Training exercises for climbs:

• Hill repeats: Choose a hill and do repeated climbs to improve your strength and cardiovascular fitness.
• Box Jumps: They develop explosive leg power, necessary for steep climbs.

B. Descent techniques

Downhill runs may seem easier, but they are often more demanding on muscles and joints. They require special technique to avoid accidents and muscle strain.

• Check your speed: Don’t let gravity take over. Control your steps and maintain a moderate speed to avoid overloading your knees.
• Lean forward slightly: Although the natural tendency is to lean backwards, this can put additional pressure on the knees. Instead, lean forward slightly and allow yourself to «slide» down the slope.
• Short and fast pace: Keep your steps short and quick to avoid strong impacts and loss of balance.

Descent preparation exercises:

• Downhill repetitions: As with climbs, repeated training on descents helps improve control and technique.

Trail running is a demanding activity that requires specific physical and mental preparation. By strengthening your muscles and joints, eating a balanced diet, and preparing properly for uphill and downhill runs, you will be able to meet the challenges of running on rough terrain. By following these tips you will be able to enjoy the beauty and difficulties of this sport in optimal conditions, minimizing the risk of injury and maximizing performance.

Make sure you have the right equipment for mountain running. Sport Guru is the importer of famous brands of articles dedicated to this sport. Furthermore, if you come to Sport Guru stores, you will have professional advice in choosing the right equipment to practice this sport.