Whether you are just starting out or a seasoned runner, trail running requires consistent training in order to continue progressing and prevent injury.

Here are 6 exercises by TheFTR running coach Erin Storck that will improve your balance, stability, and core strength, all critical aspects to maneuvering the constantly changing trail terrain.

Try these trail running exercises 3 times a week, and follow the links to learn proper form!


1. Single Leg Squats: 8-10 reps each leg: x3 sets

• Progression: Bosu ball pistol squat

Learn the Form!


2. Stability Disk (dyna disk) Single Leg Balance: 30s balance each leg: x 3 sets

• Progression: Stability disk standing side leg raises/ knee raises

Learn the Form!


3. Box Jumps: 10-12 reps: x3 sets

• Progression: Increase box height

Learn the Form!


4. Plank Series: 1 min prone elbow plank, 30s side plank rotation: x3 sets

Progression: Weighted plank

Learn the Form!

Learn the Series!


5. Straight Leg Bridge: 10-12 reps each leg: x3 sets

• Progression: Elevate feet to bench or box

Learn the Form!


6. Lateral Lunges: 10-12 reps each direction: x3 sets

• Banded lateral lunge

Learn the Form!

Leave a Reply

Your email address will not be published. Required fields are marked *