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Trail running targets your feet and legs differently than road running, but you can still replicate some of its benefits in an urban setting by getting creative.
Cobblestone roads offer an irregular surface that can strengthen your feet and ankles, and running stairs—whether in a stadium or a high-rise—can mimic the effort of hill climbing. Gym workouts, such as plyometrics and agility drills, can also help improve foot speed.
Although these exercises are optional for urban runners, they're crucial if you're training for a trail race or preparing for a summer camping trip. In such cases, don’t forget to prepare for downhill running as well. Amanda MacMillan writes for Outside:
Incline treadmill training can improve your cardiovascular fitness, but try to find real hills or use a treadmill with a negative incline setting. As ultrarunner and coach Zach Bitter says, "The eccentric contractions from running downhill are very difficult to replicate unless you're actually running downhill." Training for uphill sections of trails can be more easily achieved with strength-building exercises.
If you own a treadmill, you can adjust the incline by raising its back to create a negative slope. Additionally, running down stairs at a brisk pace offers excellent training for downhill running. For more tips on trail training in urban areas, check out the link below, and don’t miss our guide to safe and enjoyable trail running.
Photo by Steve Baker.
