How to train endurance for trail running?

Mountain running is a sport that is gaining more and more followers. We love walking through forests and mountains and enjoying nature. But to do this, to be able to dedicate more time to the sport we love most, we need to train our endurance. Endurance is the ability to maintain effort for as long as possible and to resist fatigue. With all this in mind, a question arises: How to train endurance in trail running?

Before starting…

Before beginning this type of training, we should consider getting help from a professional to guide us. In the case of trail running, it is important that the coach knows what we will face in the race to make the training plan as accurate as possible, taking into account the climbs, descents, and different types of terrain we will encounter.

We must also keep in mind that progress is gradual and endurance will be gained little by little; it is not something achieved easily or quickly.
How to train endurance in trail running? It is essential to also train anaerobic endurance with gym exercises to strengthen the muscles involved in running, as well as to perform running technique exercises for greater running economy.

Endurance training systems

Endurance can be trained in many ways; the most common are:

• Continuous systems: training without pause, continuously without rest, although there may be changes in pace. It is the foundation for any physical preparation and to adapt the body.

We have different types:

1. Continuous – constant (the pace does not vary)
   Continuous running: done to improve aerobic capacity and as a warm-up and cool-down. It is usually at a gentle and moderate pace. It can also be used as a start for people who have not practiced sports for a long time or never have. It could even be done by running and walking.
2. Continuous – variable (the pace varies during continuous activity)
   Fartlek: helps improve aerobic and anaerobic capacity if training at high intensity. In these sessions, the pace varies by sections, for example on climbs or descents or pace changes on flat terrain after climbs… it is variable; and pauses are done without full rest, instead jogging or walking.
   Hill training: aims to improve both aerobic and anaerobic endurance depending on intensity. It improves the work of the muscles involved, stride frequency, and stride length. It also improves pace on climbs that will appear in the competition because we learn the best way to ascend. Hills can be walked (steeper) or run, with pace variations during the same session. Recovery can be just the descent or the descent plus some walking.
3. Interval or fractionated system: combines periods of effort with recovery periods. This aims to perform greater overall effort and higher training volume because resting allows increasing the duration of physical effort and improves anaerobic power and capacity by performing high intensities.

Types would be:

• a) Interval: changing distance, rest, activity time, and repetitions. For example, 5 minutes easy, 2 minutes hard, 5 minutes easy, 2 minutes hard…
• b) Circuit training: improves aerobic endurance, anaerobic endurance, power, strength, endurance, speed, and muscle coordination.
• c) Pace changes: alternating high efforts with long rests. Doing changes at race pace aims to adapt the body to oxygen debt, race pace adaptation, and aerobic adaptation.
• d) Series and repetitions: aims to improve neuromuscular capacity. Can be done running or with gym equipment (weights, machines…).

And after a good training session, we must never forget proper rest, which is when our body works and physiological adaptations occur. How about a little Sizen session?
Now you have the answer to the question: How to train endurance in trail running?

Virginia Pérez Mesonero is a trail runner and Sizen ambassador.