In trail running, we often think about cardio, elevation gain, or effort management. But a key factor is often overlooked: muscle strengthening. And yet, it’s a real weapon to boost your performance, prevent injuries, and handle the most demanding routes.
To guide you, we teamed up with an expert: Matthieu Andreux, Raidlight ambassador, trail coach, physical trainer, specialist in nutrition and rehabilitation. For years, he’s been helping trail runners of all levels reach higher performance, focusing on health and sports longevity.
The real benefits of muscle strengthening
-
Better overall performance
Stronger legs, abs, and lower back = more stable posture, less fatigue, more efficiency with every stride. -
Increased muscular endurance
You delay fatigue during the run, especially on long distances or big elevation gains. -
Fewer injuries
You protect your ankles, shins, back, and knees by strengthening key muscle groups. -
More power and explosiveness
Essential for climbing hard, accelerating, or handling descents. -
Stable, coordinated, ready for anything
Trail running is unpredictable: you need a reactive, stable, and balanced body on all types of terrain.
When and how to include it in your routine?
Ideal: 2 sessions of 45 minutes to 1 hour per week.
Goal: target the trail runner’s key areas → quadriceps, glutes, calves, abs, lower back.
Do it outside of intense runs to avoid overtraining.
Examples of useful exercises:
- Global warm-up routine (video)
- Ankle strengthening (video)
- Shin splint prevention (video)
- Back + abs strengthening (video)
What you’ll really gain
By adding muscle strengthening to your training, you’ll improve your running economy: each stride costs you less energy, letting you go further, longer.
Bonus:
- Better posture = better efficiency
- Less pain = more enjoyment
- Fewer setbacks = more consistency
Trail runners who commit to strengthening see clear results: better uphill times, better descents, better recovery.
The importance of consistency
As always in trail running, it’s regularity that makes the difference. Two well-done sessions each week are enough to create lasting effects. No need to train like a pro: what counts is to stick with it over time. Strengthening isn’t a bonus, it’s a real lever to progress without injury. And if you want to go further, you can also call on a coach like Matthieu for tailored support.
Want to go further?
Muscle strengthening is the key to a solid trail season, stable and injury-free. By combining it with your endurance work, long runs, and hill sessions, you build a true performance foundation.
👉 To dive deeper into your practice, check out our article on improving uphill and downhill.
