Strength training should always play a key role in any running program but is particularly important in both trail and ultra running. Whether you want to increase your speed, minimise your risk of running related injuries or increase your endurance on those long climbs building a strong posterior chain is going to be vital for all of these outcomes.

As we have mentioned in a previous post the general consensus for strength training specific to runners is 2-3 times a week and space at least 12 hours apart from hard running efforts. This will vary amongst individuals and if you have any questions or concerns about incorporating strength training into your running schedule its always best to consult with the professional.

If you are comfortable in the gym and getting there regularly then make sure you add the B-stance deadlift into your next leg session!**

Why?

The B-stance dead lift is a great exercise specific to trail and ultra running for a number of reasons.

1. It focuses on glutes, hamstrings and erector spinae which are all vital muscle groups of running (and particularly those big climbs commonly found in trail and ultra running.)

2. As a single leg exercise it also helps to build balance and coordination and more closely simulate the forces your legs are subject to when running on the trails.

3. Single leg focus helps to reduce bias towards your stronger/more favoured side which is common in bilateral exercises.

4. The staggered stance will also help to reduce pressure placed on the lower back which can be a common issue for runners performing a more traditional deadlift movement.

How?

1. Stand upright with your feet shoulder width apart and toes facing forward. Shift your weight onto the first side you are going to target. Take a small step back with your other foot so that your toes are in line with the opposite heal or just behind. Raise the heel of the foot you have placed behind up off the floor. Most of your weight should now be on the working foot with your back foot there to help with balance.

2. Pin your shoulders back and keep your core flexed. With a slight bend in the knees proceed to bend at the waist as you push your hips back (as far as they will go). Remember to keep the weight focused on your working leg.

3. When you cannot push your hips back any further (your hands should be approx between your knee and mid shin) reverse the movement by bringing your hips forward and returning to an upright position in a controlled manner. Your feet should not move during this process and be careful not to place unwanted pressure on your lower back by driving your hips too far forward.

4. Aim for 8-12 reps on that side before switching and repping the process for your other leg.

If you want to watch the exercise performed in full check out Annie Miller demonstrating on her channel via this link

Increasing the difficulty?

If you are able to complete this exercises on both legs for the required amount of reps with ease then you can start to add weight to the exercises. This may be in the form of a barbell, dumbell or kettlebell depending on what you have available.

So try this exercise on your next strength session and let us know what you think. If you have any other go to exercises you enjoy in the gym head to our online trail running forum and let us know!

**With any training advice we recommend consulting a registered health professional to ensure recommended training techniques are suitable for you.

Check out more from Moretrail

Trail Training Tips 001

Does it count as an epic trail race if it doesn't have a decent amount of Vert? Of course it does. Still - most of your epic mountain adventures will require some climbing so why not try this stair workout to build those mountain legs.

Trail Training Tips 002

Hitting the gym priming those quads for your next big climb? Be sure to add the Bulgarian Split Squat into your next leg workout.