Trail Running and Speed-work: Hill Sessions

by Martin John Trout In the second and third parts of our guide to speed-work we looked at Fartlek and Interval Training. Here we will look at the (dreaded!) Hill Sessions and how they can be incorporated into training to help us become more powerful and faster runners. The four basic types of speed-work are […]

Trail Running and Speed-work: Tempo Runs

by Martin John Trout Our guide to speed-work has brought us fartlek, interval training and hill sessions, here in our last installment we look at tempo runs and how and when to incorporate them into our trail running training to help us become faster and stronger runners. The four basic types of speed-work are fartlek […]

Trail Running and Speed-work: Interval Training Part 3:

by Martin John Trout In the second part of our guide to speed-work in trail running we looked at Fartlek. Here, in our 3rd part we will look at interval training and how it can be incorporated into training to help us become stronger and faster trail runners. The four basic types of speed-work are fartlek interval training […]

Fartlek – Speed-work training Part 2:

by Martin John Trout In the first part of our guide to speed-work in trail running we explained the importance of speed-work in order to become stronger and faster runners also in lower intensity zones. All very well and good but we need to know what kind of workouts are going to help us and […]

The Importance of Speedwork – Part 1

by Martin John Trout When you think of a trail runner, unless of course you’re thinking about one of the really fast guys like Jim Walmsley or Kilian Jornet, your mind goes immediately to somebody mostly running at a reasonably moderate effort, sometimes slowing to a sustainable jog or even hiking on particularly hilly terrain. […]

Defeating the Chimp Brain with Mantras

by Martin John Trout In the previous article we have looked at a protocol – RISE – that can be used in endurance running to turn our mental game round when it all starts going pear shaped in the middle of a race. But, as the medical profession never tires of assuring us, prevention is […]

Defeating Negative Thought Patterns – RISE

by Martin John Trout Trail running is hard! No matter how much we want to look like Kilian, Jim, Xavier, Lizzy, Rory or Caroline* the reality is that finishing a long trail race means digging deep into our physical resources. It also means having to go into dark places and recesses of our minds if […]

Posture and Core Strength in Trail Running

by Martin John Trout And there we have it, the classical posture of a runner when facing a very steep uphill… The necessity to make rapid upwards progress but the inability of the muscles to express sufficient power to overcome the effect of gravity on the weight of the runner. So we adopt a bent […]

Trail Running and Recovery – Part Two

In a series of three articles by Coach Martin Trout, we look at Recovery strategies in Trail Running. Types of recovery strategies Which ones are shown to work How they can benefit you Best practices In this article, Part 2 of 3. Martin looks at the use of compression garments, massage and stretching.  Part 1. […]

Trail Running and Recovery – Part One

In a series of three articles by Coach Martin Trout, we look at Recovery strategies in Trail Running. Types of recovery strategies Which ones are shown to work How they can benefit you Best practices We will be looking at: Part 1. and introduction Hydrotherapy Active Recovery Part 2. Compression garments Massage Stretching Part 3. […]

Heuristic Traps in Trail Running

by Martin J. Trout “Heuristic or heuristics (from the Greek for ‘find’ or ‘discover’) refers to experience- based techniques for problem solving, learning, and discovery. Heuristic methods are used to identify an optimal solution as rapidly as possible. Examples of this method include using a “rule of thumb”, an educated guess, an intuitive judgment, or […]

5 Easy Workouts for Speeding Up on the Trails

by Martin J. Trout Getting Faster in Trail Running 5 Easy Workouts Most trail runners spend an enormous amount of time just running – fairly slowly and usually for a long time. There’s nothing wrong with that, as long as you are fine with just grinding it out during your races, finishing somewhere around the […]

The RPE Scale – Trail Running Training

by Martin J. Trout Rate of Perceived Exertion In order to train properly for trail running, it’s essential to carry out all prescribed workouts at the correct level of intensity. Most training protocols will define this correct intensity by referring to the use of a heart rate monitor. The monitor is used in such a […]

Trail Running Training Words – Simple Definitions

with  Martin J. Trout In this article we aim to simplify several definitions that we may come across during our trail running days. As trail runners, some of us may feel distanced to the thought of strict training programmes full of technical words, minutes, brackets and hyphens, which often seem more geared towards marathon and road runners. […]

Weight Lifting and Functional Training for the Trails

by Martin J. Trout Useful for Trail Runners? It would appear that the majority of runners tend to avoid any form of training, which includes the use of weights. A number of them may do some abdominal exercises while others follow a stretching regime, but the idea of entering a gym or even following a […]

Polarised Training – The Golden Rule of 80/20

by Martin J. Trout One of the most common questions that I get asked, predictably I guess, is: “How should I train for trail races”? The simple answer is basically the same as you would for any other running race but don’t forget to include hills, both up and down, and get prepared for some […]

Adaptability on the Trail

by Martin J. Trout “It is not the strongest of the species that survives, but rather, that which is most adaptable to change.” This phrase is often attributed to Charles Darwin but was actually pronounced by the American business professor Leon Meggison. His aim was clearly to draw a parallel between Darwin’s central thesis concerning […]

The Pursuit of an Unknown Ending

by Martin J. Trout Process Oriented vs. Goal Oriented “I can train and plan and do all that I can to try and achieve my goals, but at the end of the day I really don’t know what will happen. But that doesn’t mean that I shouldn’t try. Because regardless of what happens, there will […]