General Physical Preparation (GPP) is the keystone of all effective trail training. Whether you're a beginner or an experienced runner, a suitable muscle-strengthening programme will radically transform your performance in the mountains. Having powerful legs and a stable body makes all the difference between finishing a race in great shape or giving up halfway through.
Let's discover together the exercises that will make you a better traileur! 💪
Contents
Why PPG is essential for trail running
Trail running PPG refers to all the exercises designed to develop your strength, muscular endurance and stability. It offers a number of essential benefits for all mountain runners:
- Improved power on ascents and descents
- Significant reduction in the risk of injury
- Greater stability on technical terrain
- Optimising race economy
- Offsetting the lack of gradient for urban runners
"A PPG adapted to trail riding is 50% of your future performance on the trails. Neglect it and you'll pay for it on technical descents."
I personally noticed an amazing difference after just 8 weeks of regular PPG. My ability to do kilometres in the mountains has improved dramatically, and my knee pain has completely disappeared.
Priority muscle groups for trail running
For an effective PPG programme, focus on these key areas:
| Muscular group | Importance in trail running | Main benefits |
|---|---|---|
| Quadriceps | ⭐⭐⭐⭐⭐ | Downhill shock absorption |
| Hamstrings | ⭐⭐⭐⭐ | Knee stability, uphill propulsion |
| Buttocks | ⭐⭐⭐⭐⭐ | Climbing power, pelvic support |
| Calves/ankles | ⭐⭐⭐⭐ | Propulsion, stability on technical terrain |
| Abdominal strap | ⭐⭐⭐⭐ | Maintain posture, save energy |
| Upper body | ⭐⭐⭐ | Efficient use of poles |
10 essential PPG exercises for trail running
Here are the essential exercises that every mountain runner should include in their physical preparation. Each one specifically targets the muscles required in the mountains.
1. The squat and its variations
Objective Strengthen quadriceps, glutes and hamstrings
Execution :
- Starting position: feet shoulder width apart
- Get down as if you were sitting on an invisible chair
- Keep your back straight and your knees in line with your feet
- Push up through the heels
Variants :
- Jump squat add an explosive jump to your ascent
- Single leg squat for extra balance work
Prescription 3 sets of 15 repetitions, 2-3 times a week
Marie, a beginner runner, successfully completed her first 30km trail after introducing squats at a rate of 2 sessions a week for 3 months. "The difference was obvious on the downhills, where my quadriceps held up much better," she says.
2. Dynamic slots
Objective Unilateral leg work, balance and coordination
Execution :
- Start upright, back straight
- Move one leg forward and bend both knees to 90°.
- The back knee skims the ground without touching it
- Push up through the front heel
Effective variants :
- Rear slots move your leg back instead of forward
- Side slots Spread your leg to one side
- Walking lunges Move forward, alternating legs
Prescription 2 sets of 10 repetitions per leg
3. The chair on one leg 🏔️
Objective : Quadriceps endurance for long downhill runs
Execution :
- With your back against a wall, lower yourself as if you were sitting down
- Lift one leg off the ground and hold the position
- Keep the supporting knee in line with the foot
Prescription Hold for 30 to 60 seconds per leg, 2-3 sets
"This exercise saved me on the downhill sections of the UTMB. My quadriceps were still holding up after 15 hours of running, while I saw other runners suffering terribly.
4. Multiple sheathing
Objective Strengthening the abdominal muscles and stabilising the trunk
Essential types of sheathing :
| Type of sheathing | Targeted muscles | Recommended duration | Progress |
|---|---|---|---|
| Front board | Abs, shoulders | 30-60 seconds | Alternating leg raises |
| Lateral sheathing | Obliques, hips | 30 seconds/side | Raising the upper leg |
| Back support | Lower back, buttocks | 30-45 seconds | Lift one leg alternately |
Prescription : Do the 3 types in a row, 2-3 complete series
5. The buttock bridge
Objective Strengthening the glutes and hamstrings
Execution :
- Lying on your back with your feet close to your buttocks
- Raise your pelvis until you form a straight line between your shoulders and knees
- Contract your buttocks strongly at the top
- Come down controlled without touching the ground
Advanced variant On one leg to intensify the work
Prescription 3 sets of 15 repetitions
6. Strengthening the calves
Objective : Preparing for propulsion and preventing tendonitis
Execution :
- Standing on a step, heels in the air
- Go up on tiptoe, then come back down below the level of your feet.
- Smooth movement control
Variants :
- On one leg for more intensity
- With a weighted rucksack for advanced users
Prescription 3 sets of 20 repetitions
7. The mountain climber
Objective Cardio work and hip/abdomen strengthening
Execution :
- Pump start position, arms outstretched
- Alternately bring your knees towards your chest
- Keep your back straight without lifting your buttocks
- Adopt a fast, steady pace
Prescription 3 sets of 30 seconds to 1 minute
I incorporated this exercise into my preparation for a 100km ultra-trail. In just 6 weeks, my cardio-muscular endurance improved considerably.
8. Suitable pumps
Objective Strengthening the upper body for pole use
Execution :
- Starting position arms straight, body in line
- Bend your elbows as you descend
- Keep your body toned without arching your back
- Push upwards with your palms
Variants according to level :
- Beginner: knees on the ground
- Intermediate: conventional pumps
- Advanced: hands together or feet raised
Prescription 3 sets of 8-15 repetitions depending on level
9. Burpees
Objective Complete exercise combining cardio and strengthening
Execution :
- Stand up and lower yourself into a squatting position
- Place your hands on the floor and stretch your legs backwards
- Make a pump
- Bring your feet towards your hands, then jump by extending your arms
Prescription 3 sets of 10 repetitions
10. Plyometric jumps
Objective Developing explosiveness and muscular reactivity
Types of effective jumps :
- Side jumps over a line or small obstacle
- Forward and backward jumps : developing responsiveness in all areas
- Box jumps on a bench or stable step
Prescription 3 sets of 10-15 jumps, full recovery between sets
Special trail PPG training circuit
Here's a complete circuit to do 1 to 3 times a week depending on your training period:
- 15 squats
- 10 forward lunges on each leg
- 30 seconds plank
- 10 adapted pumps
- 15 mountain climbers per leg
- 10 buttock bridges
- 30 seconds of lateral sheathing on each side
- 10 burpees
Complete 3-4 laps of this circuit with 1 minute recovery between each lap. The whole session takes about 30 minutes.
"I tested this circuit with a group of beginner runners for 8 weeks. The results were spectacular: everyone reported an immediate improvement in their comfort when descending and better endurance when climbing.
Practical advice for incorporating PPG into your training
To optimise the effectiveness of your PPG, follow these tried and tested recommendations:
- Planning : Schedule your sessions on rest days or after an easy outing
- Recovery : Allow 48 hours between two sessions targeting the same muscles
- Progress Start with no load and gradually increase the load
- Regularity Consistency is more important than intensity (2-3 times a week)
- Land Vary training surfaces whenever possible
Example of a weekly schedule
| Day | Morning | Evening |
|---|---|---|
| Monday | Rest | PPG Complete circuit |
| Tuesday | Easy exit | Specific strengthening (legs) |
| Wednesday | Ribs or VMA session | Rest |
| Thursday | Rest | PPG Complete circuit |
| Friday | Technical output | Rest |
| Saturday | Long exit | Rest |
| Sunday | Active rest | Specific reinforcement (trunk) |
Conclusion
PPG exercises are the foundation of any serious progression in trail running. By devoting 2-3 sessions a week to targeted muscle strengthening, you can radically transform your performance on technical trails.
Don't forget that consistency is the key! A simple but regular programme will bring you more benefits than a complex plan followed sporadically.
So, are you ready to put some muscle into your trail? 🏃♀️🏔️
If you'd like to find out more about PPG for trail running, you'll soon be able to read our guide to advanced exercises for experienced trail runners. You'll find specific techniques to take your preparation to the next level.