How to train resistance on the trail?

Mountain races are a sport that has more and more followers. We love to walk through the forests and mountains, and enjoy nature. But for this, to be able to dedicate more time to the sport that we like the most, we need to train the resistance. Endurance is the ability to maintain an effort for as long as possible and to resist fatigue. Given all this, a question arises: How to train resistance on the trail?

Before starting…

Before starting this type of training, we must take into account having the help of a professional to guide us. In the case of the trail it will be important that the coach knows what we will face in the race to make the training plan as tight as possible and taking into account the ups, downs and different terrain types That we will have.

We must also take into account that the advances are progressive and little by little resistance will be gained, it is not something that is achieved easily or in a hurry.
How to train resistance on the trail? It will also be essential to train anaerobic resistance with exercises in the gym to strengthen the muscles involved in running, as well as performing running technique exercises for greater running economy.

resistance training systems

Resistance can be trained in many ways, the most common are:

• Continuous systems: it is a training without pause, continuously without rest, although it may have rhythm changes. It is the basis for any physical preparation and to be able to adapt the body.

We have different types:

1. Continuous – constant (the rhythm does not vary)
   Continuous race: it is carried out to improve aerobic capacity and as a warm-up and return to calm. It is usually at a smooth and moderate pace. It can also be used as a start for people who have not played sports for a long time or have never practiced it. It could be done even running and walking.
2. Continuous – variable (rhythm varies during continuous activity)
   Fartlek: it helps us improve aerobic and anaerobic capacity if we train at high intensity. In these sessions the rhythm will be varied by tr. masters, for example in the ascents or descents or changes of rhythm on the flat that we find ourselves after ascents... it is variable; and the breaks are made without total rest but rolling or jogging or walking
   slopes: They aim to improve both aerobic and anaerobic resistance depending on the intensity. The work of the muscles involved, the frequency and amplitude of the stride is improved. It also improves the rhythms in the climbs that will be presented in the competition because we are going to learn better what will be the best way to ascend. You can do walking slopes (more steep) or running slopes and also make variations in the rhythm during the same. The recovery can be just the descent or the descent and some more walking.
3. Intervalic or fractional system: Combine periods of effort with periods of recovery. With this, an attempt is made to make a greater global effort and a greater volume of work, because resting will increase the duration of physical effort, and improve power and anaerobic capacity when performing high intensities.

Types would be:

• a) Interval: changing the distance, pause, activity time and repetitions. For example, 5 minutes soft, two minutes strong, 5 minutes soft, two minutes strong….
• b) Circuit training: improves aerobic and anaerobic resistance, power, strength, endurance and speed, as well as muscular coordination.
• c) Changes of rhythm: great efforts are alternated with long pauses. Making the changes at the competition pace, the objective would be to adapt the organism to the oxygen debt, adaptation to the rhythm of the test and aerobic adaptation.
• d) Series and repetitions. It is about improving neuromuscular capacity. It can be done running or with gym elements (weights, machines...).

And after a good workout, we should never forget a good rest, which will be when our body works and physiological adaptations take place. A little session of Sizen?
Now you have the answer to the question: How to train resistance on the trail?

Virginia Perez Mesonero she is a trail runner and sizen ambassador.