Many of us get into trail running because of its non-linear, anti-cookie cutter method of training. Sometimes it’s less about miles and times and more about focusing on where your feet—or hands if you’re scrabbling—are going.. However, that can also be the most frustrating aspect to accept, especially as we strive to improve. Unlike road running, where distances and times are easily measurable, trail running often lacks the same level of precision. But don’t worry, you can still  assess and benchmark your progress. Here, we’ll explore various methods of how to track trail running progress that don’t require pinning on a race bib.

1. Lean into Repetition on Looped Routes

One of the simplest ways to measure progress, both in trail and road running, is by repeating routes regularly. Choose a trail that offers a mix of terrains, elevations, and technical challenges. By running the same loop consistently, you can monitor improvements in your pacing, endurance, and overall comfort level with the terrain. Take note of how you navigate tricky sections more confidently and efficiently over time.

Dana Katz, coach at , often prescribes what she calls a “money loop.”

“My athletes get to choose this for themselves,” Katz says. “This could be a Strava segment or local favorite and typically takes them  one hour roughly, or five to eight miles. We revisit this every few weeks. It’s a great way for us to assess progress over time.”

Crafting a loop or two that you can use to benchmark your progress on a moderate-to-hard effort day can be a handy way to see how you’ve progressed over time. While Katz says you don’t need to be all-out to track results, her athletes get excited to see their heart rate and perceived effort level decline with training..

Similarly, one of my local favorite challenges is called “,” organized by local running group, Golden Mountain Runners, where runners test themselves on five routes over the course of a single week. While I don’t suggest doing back-to-back attempts at a fastest time, approaching these routes at different times throughout the year has been a great way to challenge myself in lieu of a tempo effort, and a sound method to see how I’m faring (if you ever find yourself in Golden, Colorado, I challenge you to the main loop around North Table Mountain).

2. Hone Uphill Fitness with Hill Repeats

Hills are a significant aspect of trail running, demanding strength and stamina. Designate specific hills or ascents on your favorite trail and incorporate them into your training routine. By regularly tackling these inclines, you can measure progress through increased speed, improved form, and enhanced cardiovascular endurance. Improving on hills is a clear indicator that your trail running skills are advancing. You can find a host of hill repeat training sessions from

Hills can be just as uncomplicated as running 400-meter intervals on the track. Simply put, select a hill near your house or on a favorite trail and run it several times fast. Rest, jog, and repeat. Note your time for each one, or run hard for a designated amount of time and note how far you made it up the hill. Hill repeats, money loops, and Strava segments (if you use that platform), can be useful strategies to assess progress within a shorter duration effort.

3. Embrace Effort-Based Running

When switching from roads to trails, one of the hardest aspects to wrap our brains around is the concept of effort versus pace. To help gauge ourselves for the shift, Dee Stasullli, coach at , recommends incorporating practicing effort-based workouts and runs in your training. Craft “purposeful race plan, which involves switching from pace-based exercise prescription to effort-based,” Stasullli says. “I use a lot of the same prescriptors,like 10K effort or percentage of Lactate Threshold. It should feel hard but controlled and can translate to other variable conditions.”

You might start with a Lactate Threshold (LT) assessment, or a 5K to 10K race (or self-marked course) to find that sweet spot. From there, you’ll have a better gauge on what effort level corresponds to each pace and distance.“The more you can tune into how it feels at each effort level in your training, that can help you tune into the effort level needed for your race,” Stasullli says. While there are many factors that can influence our pace on the trails, effort is a gauge we can tap into regardless of the terrain, vertical gain, or other factors involved in the adventure.

4. Build Endurance with Time on Feet

Trail running is not just about speed; endurance plays a crucial role. As you progress, focus on increasing your “time on feet.” Gradually extend the duration of your trail runs, emphasizing steady pacing and consistent energy levels. This approach helps build endurance, allowing you to cover longer distances comfortably. Similarly, if you’re transitioning from running a certain number of miles a week on the roads to training on trails, consider how long you’re training per week by time, not just mileage. Road miles and trail miles are not created equally. Although you may not cover as much ground on the trails within the same timeframe, consider the amount of vertical feet you’re gaining and your overall effort level.  Your body doesn’t know how far you run, it just knows how much stress it’s been under.

Heather Hart, coach at , advises that athletes focus on training by time versus mileage “When I meet an athlete going from road to trail, we’re going to throw out pace suggestions and heart rate training,” she says. “Ask yourself: Are you getting a little further in an hour run this month versus last month? Overall, gauging how comfortable you feel on the trail and perceived exertion is a great start.”

While this training mindset isn’t easy to reframe, it can be empowering to ditch the watch or pace gauge to which you’re accustomed. If you’re unsure how long a loop on the trails might take you, start with out-and-backs or going up and down a hill, enjoying the negative split as you run down.

5. Get Stronger By Mixing it Up

If you’ve been on trails throughout different regions,or even areas of town, you might realize how different paths can be depending on their location. Benchmark your progress by exploring trails over diverse surfaces. Transition between soft dirt, rocky paths, and hillier routes to challenge different muscle groups and improve overall adaptability. As you become more adept at handling various surfaces, you’ll notice enhanced stability and control during your runs.

For instance, if you want to improve your technical downhill running over loose scree, but you’re completely new to running over rocks, start with a handful of pebbles or crushed gravel. Focus on one segment of a pebble-filled trail you run often, practicing your technique and getting comfortable with the setup before introducing a new trail with obstacles you haven’t yet encountered, such as those big, burly rocks or loose scree found on big mountains. You might consider starting with a lesser-grade before moving onto steeper inclines and descents, especially when considering extra elements.

The Non-Linear Path

With unpredictable terrain and scenic routes, trails don’t always offer the straightforward metrics of road running, especially without races to gauge our improvement. However, by strategically incorporating looped routes, hill repeats, Strava segments, technical trail proficiency, time on feet, and variety in trail surfaces into your training regimen, you can effectively benchmark your progress.

These non-racing methods not only offer tangible ways to assess improvement but also contribute to the holistic and fulfilling experience of trail running. Because, afterall, metaphorically losing yourself on the trail is probably a big reason why you got into the sport in the first place. So, lace up your trail shoes, embrace the adventure, and, if you’re so inclined, check in with your progress every once in a while.

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While many athletes will be familiar with the concept of base building as it applies to their aerobic systems, the idea can also be applied to strength training. Building a strength training base is similar to developing an aerobic base for running. It involves gradually increasing your strength and muscular endurance while focusing on proper form and technique. In addition, establishing a strong strength base can help give you some leeway as the season progresses (no excuse to drop off strength entirely, but it certainly doesn’t hurt to build a foundation for yourself). That said, just how much can we build a “base” that will last us through our season?

What is Base Building?

Base building, whether in aerobic fitness or strength training, is the crucial initial phase of training. During this phase, you lay the groundwork for enduring progress by building a solid foundation of endurance, strength, and mastering proper technique. This preparatory or adaptation phase is essential for preventing injuries and ensuring your body is ready to tackle more demanding and specialized workouts (Stöggl, T. L., & Sperlich, B., 2015; Baechle, T. (1989).

Similarities Between Aerobic Base Building and Strength Base Building:

Base building for running and strength training differ in their energy system emphasis, with running focusing on aerobic capacity and strength on anaerobic capacity. Both prioritize volume and intensity, with strength training directly impacting muscle development (Schoenfeld B.J., Ogborn D., Krieger J.W., 2017). These variables, along with exercise order, reps, sets, tempo, and rest periods, enhance muscular endurance and strength (Ralston et. al, 2008). Running emphasizes heart rate zones (1-4), while strength training employs phases like adaptation, hypertrophy, strength, and power. Both use macrocycles, mesocycles, and microcycles within a season.

• Gradual Progression: Just as you gradually increase your running mileage during aerobic base building, in strength training, you progressively increase the intensity (weights or resistance) while focusing on proper form. The American College of Sports Medicine (ACSM) recommends 1−3 sets per exercise of 8−12 repetitions with 70−85% of one repetition maximum (1RM) for beginners, advancing up to 3−6 sets of 1−12 repetitions with 70−100% 1RM for advanced individuals (2009).
• Building Endurance: In running, the aerobic base phase improves your cardiovascular endurance. Similarly, in strength training, base building enhances your muscular endurance. You’re able to perform exercises for more repetitions before fatigue sets in.
• Technique Focus: During both base building phases, emphasis is placed on mastering the fundamentals. In running, it’s about maintaining an efficient stride; in strength training, it’s about executing exercises with proper form to prevent injuries and ensure the right muscles are engaged.
• Injury Prevention: Just as an aerobic base minimizes the risk of overuse injuries in running, a strength training base helps condition your muscles, tendons, and ligaments, reducing the likelihood of injuries as you progress to more intense workouts. Carbiener suggests 
• Foundational Strength: An aerobic base builds the foundation for more demanding training like speed work or race-specific workouts. Similarly, a strength base is essential before moving on to advanced strength routines involving heavier weights or more complex exercises. 
• Consistency: Both base building approaches require consistency. Regular aerobic base building sets the stage for successful race training, and consistent strength training establishes a solid foundation for more advanced strength goals. 

Katie Carbiener, physical therapist at agrees that strength has many similarities to aerobic base building. She notes, “Pre-season, in-season, and recovery phases (building a base) would involve lifting heavier pre-season, and then focusing more on neuromuscular movement patterns, meaning that your strength program is focused on maintaining some type of stimulus throughout the season.”

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Why is Base Building Important for Strength Training?

• Adaptation: Base building allows your muscles and connective tissues to gradually adapt to new stress levels, reducing the risk of strain or injury when more weight is added later.
• Movement Patterns: It helps ingrain proper movement patterns, ensuring you have a solid foundation before attempting more complex exercises.
• Muscular Endurance: Base building improves your muscles’ ability to sustain effort over time, which is crucial for safely progressing to more intense strength training.
• Neuromuscular Coordination: It improves the coordination between your muscles and nervous system, leading to smoother and more controlled movements. Carbiener recommends incorporating core and balance exercises into your routine throughout the season to help with neuromuscular coordination and proper movement patterns.
• Long-Term Progress: Establishing a strength base sets you up for better long-term progress, allowing you to lift heavier weights and achieve your fitness goals over time.

Carbiener shares that “Your demands for needing strength demands on how much strength you have. Base training builds over years, meaning a new runner may benefit from more strength and lifting early on, while a more experienced runner will be able to handle higher volume (both lifting and running) without additional injury risk. While the frequency may differ, every runner can benefit from adding an additional stimulus (lifting weights).”

How long can I go without strength training before I lose gains?

Much like the realm of running, building strength requires consistency. Interestingly, a suggests that an approximately three-week hiatus from your strength training regimen won’t likely lead to a significant decline in muscle strength. However, it’s advisable to steer clear of prolonged breaks if possible. In fact, a indicates that athletes, upon resuming training after a period of rest, can even surpass their initial fitness levels, showcasing the remarkable potential for post-break improvements.

The action: here’s how you can build a strong foundation in your strength training routine:

Phase 1: Foundation Building (4-6 weeks)

Frequency: 2-3 times per week

Focus: During this phase, the goal is to establish a foundation of strength and proper technique. Use moderate weights that challenge you but still allow you to complete each exercise with good form.

Exercises:

• Squats
• Push-ups (on knees or standard, depending on your fitness level)
• Bodyweight rows or assisted pull-ups
• Lunges
• Planks (start with 20-30 seconds and gradually increase)
• Bodyweight hip hinges (similar to deadlifts without weights)

Sets and Reps: Perform 2-3 sets of each exercise with 10-12 repetitions. Focus on controlled movements and proper form.

Rest: Rest for 1-2 minutes between sets.

Phase 2: Strength Development (6-8 weeks)

Frequency: 2-3 times per week

Focus: During this phase, you’ll start increasing the intensity by adding slightly more weight or resistance. This phase is about building strength and muscular endurance.

Exercises:

• Squats (with dumbbells or a barbell)
• Push-ups (standard or with added resistance, like a weighted vest)
• Pull-ups or assisted pull-ups (use less assistance as you progress)
• Lunges (with dumbbells)
• Planks (increase duration)
• Romanian deadlifts or kettlebell swings

Sets and Reps: Perform 3-4 sets of each exercise with 8-10 repetitions. Focus on maintaining good form even as you increase the resistance.

Rest: Rest for about 1-2 minutes between sets.

Phase 3: Endurance and Stabilization (4-6 weeks)

Frequency: 2-3 times per week

Focus: This phase emphasizes muscular endurance and stability. It involves incorporating more functional and balance-oriented exercises.

Exercises:

• Goblet squats
• Push-ups (variations like diamond push-ups or decline push-ups)
• Rows (using TRX or stability ball)
• Step-ups with weights
• Planks (explore side planks and other variations)
• Single-leg deadlifts

Sets and Reps: Perform 3-4 sets of each exercise with 12-15 repetitions. Focus on controlled movements and maintaining proper alignment.

Rest: Rest for about 1 minute between sets.

Remember:

• Always prioritize proper form and technique over lifting heavy weights.
• Gradually increase the resistance to challenge your muscles while maintaining control.
• Incorporate a warm-up and cool-down routine.
• Listen to your body and adjust the intensity if needed.
• Stay consistent and patient. Building a strong foundation takes time.

Looking for more of a strength training routine? Try this for a more comprehensive program.

After completing this base-building phase, you can continue to progress by adjusting your routine, incorporating more advanced exercises, and increasing weights as appropriate. In both running and strength training, base building is not a one-size-fits-all approach. Your individual fitness level, goals, and any existing conditions should be considered when designing a base-building plan. If you’re new to strength training or have any concerns, consider working with a certified strength coach or fitness professional to ensure you’re performing exercises correctly and safely.

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While strength training has gained popularity and respect in the running community, many gaps still exist that prevent runners from picking up the weights or leave us wondering how to incorporate this element into our training. 

If you’ve been resisting strength training for any reason or are curious about its benefits, you’ll be picking up the weights after reading this article that debunks common myths about strength training for runners. 

Myth 1: Lifting weights will put on too much muscle

While you don’t have to deadlift 300 pounds to have success on the trails, we benefit from having muscles to power our legs up and down mountains, over rocks or other obstacles, and around sharp turns. The truth is, it’s tough to put on much muscle mass as runners when we’re spending 10 percent or less of our time on strength and the large majority on running. Any extra muscle gained from lifting, particularly in the off-season will likely benefit you as you transition into that next half marathon, 50k, or 100-mile race.

Professional trail and ultrarunners prove this point, such as Sally McRae, Jeff Browning, Hannah Allgood, and Dylan Bowman, all of whom have attributed much of their success and longevity in the sport to strength training. In recent and șÚÁÏłÔčÏÍű articles, McRae has shared that her strength routine involves a wide variety of movements involving a mix of dumbbells and medicine balls to bands and bodyweight or “functional exercises” for running. Meanwhile, Browning and Bowman work with coaches in the gym regularly, lifting barbells, kettlebells and doing agility drills in a group setting. 

Allgood, who is also a physical therapist, shares a bit more behind her routine, highlighting band work, bodyweight exercises and lifting lighter weights throughout the season, incorporating these two to three times per week. She says that these exercises have “allowed me to not only analyze what is wrong with my own running gait, but has also allowed me the ability to know how to address whatever issue may appear as a ‘niggle’ and mitigate injury risk. It has been vital to my health as a runner to be able to recognize any early injury signs and apply the exercises or techniques to keep me healthy throughout the years.”

Diving back into the “too much muscle” fear, it’s important to note that trails require strong muscles to conquer the variable terrain. The reality is, our bodies are all different – some of us are naturally more muscular than others, no matter how many miles we run or how much weight we lift. Some of us put on muscle more easily than others. There is no “ideal body” for a runner. (And really, how much is “too much” muscle?).

Myth 2: To run fast, all you need to do is keep running.

While long-time coaches and runners have pointed to the rule of specificity when discussing training, stating that you should run more if you want to get better at running, the idea that all you need to do is run is outdated and certainly doesn’t mean strength or other cross-training is irrelevant. and often report ease in ascending and descending hills as well as improved efficiency in their stride, which ultimately translates to more efficient running economy.

Movements in the running gait involve powering your legs off the ground, climbing uphill, and sometimes carrying packs, with repetition after repetition that can break our bodies down if we aren’t careful. Strength helps combat this by isolating specific movements in our running gait.

Running is the most significant thing that will drive performance; however, having general fitness across the board will improve your versatility, says exercise physiologist, certified strength and conditioning specialist, and running coach . Enhanced functional strength and core strength will improve lateral stability and agility, allowing for more control on the small, dynamic and sometimes awkward movements necessary for running over technical terrain.

 “Especially with trail running, you are bringing in this component of having to power up hills, do high step-ups, encounter variable terrain
 having a body that is physically prepared for that and more resilient, along with stability and muscle strength will help you endure on top of cardiovascular performance.”

You can apply the specificity training into your own strength routine by selecting exercises that encourage proper running form such as step-ups, lunges, planks, and even rows to help with upper-body running posture. Olenick also suggests adding plyometric training into your resistance training regimen, especially for bone health and aging athletes. One example is the

Myth 3: You need to lift several times per week to see benefits.

As a coach, I encounter many runners who ask, “if I can’t strength train 3 to 4 times per week for an hour each, is it even worth it?” My answer: (1) absolutely; and (2) you don’t need to strength train that much to see benefits.

While aiming for 2 to 3 times per week for 30 to 60 minutes is a nice idea, many of us find this is difficult to do year-round, especially as the season picks up. Admittedly, even as a strength coach, there are times when I fall off the wagon and fit one session in a week for a mere 20 to 30 minutes, but I always remind myself it’s still worth doing.

Allgood shares a similar sentiment, incorporating her strength into two days per week in-season on hard workout and long run days (following the run) for just 2 to 3 sets of each exercise for 15 to 20 repetitions or time-based. This allows her to maintain strength, while not taxing her body to the point that her running suffers. As races approach, she backs off from strength 1 to 2 weeks prior to each event to maximize her taper and emphasize recovery for race day.

During the off-season, Allgood increases the weight and duration to 3 to 4 days per week, 3 sets of 10 to 12 repetitions focused on muscular hypertrophy or 1 to 5 sets of 1 to 5 reps for muscular strength. 

“Because it is the off-season, having less overall running volume helps with these strength gains without jeopardizing my fitness,” she says. “The greatest benefit that I found over the last few years with the various types of strength training is that it has kept me on the trails being able to run training block over training block leading to small gains over time whether that be injury risk reduction, improving my running economy, improving my VO2max, or improving race day performance.”

Whether you find shorter, more frequent sessions are preferable or 1 to 2 longer sessions per week, strength is more about consistency over time, which often means fitting it into your schedule where you can. One day is better than none, and if you need proof in the pudding, some studies suggest that just one day per week of strength training is still beneficial compared to three, even for those who are more experienced in the gym ().Ìę

So, even if you’ve fallen off the strength wagon, there is no better time to get back on and incorporate it where you can. A little goes a long way.

Myth 4: Strength training will leave you too sore and injure you or impair your performance. 

Some say they don’t strength train because it makes them too sore to run the next day, impairing their performance or even injuring themselves from a strained muscle. The key here is consistency. Just like as our first few weeks of running after time off make us a bit sore, strength training also takes a couple of weeks to adapt to. When you’re first starting out, consider a “de-load” week from running and be sure to give yourself extra recovery time afterwards as you adjust to the new loads you’re adding into your training mix. (Did someone say trail mix?)

It’s also about where you fit strength into your schedule–right before a hard workout or long run is usually not the best time, as it creates additional fatigue. Instead, doing a session spaced after a workout or on your easy day could better fit your schedule (and potential soreness). It may take some trial and error, experimenting with where strength fits into your schedule best, without impairing your quality workouts or long runs.

Recognize that sore muscles alone don’t typically lead to injury. Olenick mentions that it’s not necessarily heavy lifting that makes you sore, it is your volume (number of sets and repetitions, or amount of strength training). Another tip: prime your muscles through a proper warm-up, incorporate consistent doses of strength work, and ideally, ensure at least 48 hours of recovery in between strength sessions (running is OK in between and not as affected by DOMS or Delayed Onset Muscle Soreness). Long story short, the benefits far outweigh the cons.

Myth 5: Endurance athletes or long-distance runners shouldn’t lift heavy–or, they should only lift heavy.

When it comes to strength training for runners, one of the biggest points of controversy is how heavy runners should lift. We’ve seen some professional athletes share themselves deadlifting 2 to 3x their bodyweight or posting their pull-up count publicly, challenging the notion that runners aren’t meant to lift heavy–and perhaps making us wonder if we need to up the weights in our own strength training. 

Olenick says that many runners have the misconception that they need to lift light and/or with a lot of reps to mimic their running, or they don’t want to lift too much because they are worried they will get bulky. She nixes this myth, encouraging runners to load their lifts to at least a 7 or 8 out of 10 effort
 meaning, if you did as many repetitions as you could to failure, you feel like you could do another 2 to 3 reps at the end of a set of 10. She notes that most people underload themselves and miss out on the benefits that heavier lifting can offer.

If you like lifting heavy weights, you’re in luck–the scientific principle of overload states that we need to continually challenge ourselves or overload our muscles in order to make strength gains. Lifting the same set of weights each session is like running at the same pace every training run and expecting results. Be sure to challenge yourself with both new exercises and increase the load as you get stronger.

On the contrary, don’t let a lack of dumbbells or access to a gym stop you. You can accomplish a lot with bodyweight and band work, especially when starting out. Consider starting with a series of step-ups, lunges or split squats, glute bridges, calf raises, push-ups, planks, and pull-ups or inverted rows, which can be accomplished at-home or even on a playground. Pick a handful of these and progress from there.

Summary

Although it comes with its own set of myths that need busting, strength training is a valuable and often overlooked aspect of a runner’s weekly regimen. Both professional athletes, running coaches and physical therapists, as well as a host of research studies have helped debunk myths that strength training isn’t for runners. 

Now that we’ve set the record straight: strength training will improve, rather than impair performance; lift heavy and add variety to see benefits; and my personal favorite, a little goes a long way. We’re on the road to reaping the many benefits that strength can offer. If you haven’t gotten started, it’s about dang time (as Lizzo would say).

Need an introductory strength plan specific for runners? Check out our .

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