12 week strength program for TRAIL runners - Lis(t)a Coaching

Without injuries into the mountains

Are you missing power and explosivity during your trail runners? Or do you want to jump like Killian Jornett (famous trail runner) from rock to rock? Then this 12-week strength training program is exactly what you need.

in this 12-week strength training program for TRAIL runners you can expect:

Exercises focused on injury prevention so you can keep on enjoying the mountains without any inconveniences.

Specific exercises focused on improving the power of the muscles you use during trail runs.

Extra tips to get the most out of your trainings in the mountains.

Hi, I am Lisa Geybels.

In 2020 I started focusing more and more on trail running. Since then, I have gotten some nice results during races, however, this would never have been possible without strength training.

In this 12-week strength training program for TRAIL runners I will be sharing with you the same strength exercises that I also use to prepare myself for a race or adventure in the mountains.

How this program works?

Every week you will be able to download your training of that week and also get acces to video’s that give more explanation about the exercises.

Some weeks will also contain a bonus video to provide you with more knowledge about certain exercises.

At the end of this schedule I will explain how you can repeat this schedule and still get results.

Not convinced (yet)?

Easy to follow training plans with a clear build-up, short video's are a plus! It's a nice mix way to mix up your runs and I am convinced that this will help me to run better.

If you are looking for an effective approach to support running training, look no further. The strength programme is progressively structured, requires no special equipment and is easy to integrate into a busy life. By not having to go to the gym, you save money and time without sacrificing efficiency. A previous version of the programme allowed me to finish a 55K ultra-trail in the Swedish mountains at 55 without injury.

The strengh trainings have been very structured written down by Lisa. Weekly you receive a trainings plan and for every workout she also made videos so it is clear what you have to do. Since there are not too many exercises in one session, it is ideal to combine 2x/ week with your runs.

You are only one step away of becoming a stronger and faster trail runner.

This is the exact same schedule I also use to prepare myself for an adventure in the mountains or a trail race.

Questions & answers

Do I need a gym to do the workouts?

Not at all! You can do all the workouts at home. The only thing I recommend to buy is a resistance band (but even that is not mandatory).

How long is every workout?

Every workout is between 30-40min, if you respect the pauzes. I made them this ‘short’ to be sure that 1) you would stay motivated to do them and 2) they don’t take up too much of your time.

How long until I notice progress?

If you do the workouts consistently and follow the plan, you should start noticing a difference after +/- 6 weeks, however, this is different for every individual.

How do I know if I am doing the correct exercises?

Every workout is accompanied by an instruction video that shows clearly how an exercise should be performed.

What if I am not sure about my posture?

You are always more than welcome to record a video and send it to me. I will happily take a look at it and help you.