How to Strength Train for Ultra & Trail Running

Ultrarunner & coach Alex Ho shows you how to strength train for ultra & trail running in today's video.

Specifically, he demonstrates 3 exercises to develop your ankle stability, hip stability, and core strength.

Here's the workout. Add this in 1-2x per week. 2-3 sets.

Ankles:
01:06 - 30 seconds side-to-side bosu ball lateral squat shuffle (work up to 60 seconds)
01:27 - 5-8 bosu reverse lunges per leg (work up to 15, be sure to pause and balance at the top).

Hips:
02:37 - 5-8 reps single leg dumbbell deadlift with hip opener (work up to 10-15 reps)
03:13 - 5-8 lateral dumbbell lunge with a single leg shoulder press (work up to 10-15 reps)

Core:
04:50 - 5-8 medicine ball reverse lunge with a wood chop (work up to 10-15 reps)
05:33 - 30 seconds forearm plank with lateral hip drops (work up to 60 seconds)

With so much up, down, and lateral motion required to stay nimble on the trails, these minimal equipment exercises will shore your body up from injuries and help you run smoother for longer periods.

What's your favorite strength exercise? Post below in the comments...



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