The Freetrail Podcast with Dylan Bowman Matt Walsh | Strength & Movement Training for Trail Runners
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Mar 27, 2023 Matt Walsh, a physical therapist and strength coach from Portland, shares his unique approach to training trail runners. He highlights the importance of movement efficiency and adaptability while discussing the balance between strength training and race preparation. Matt emphasizes the mental aspects of running, athlete wellness, and the value of curiosity in trail running. He offers insights into effective lifting schedules, injury recovery, and the significance of maintaining movement confidence. Dive into his practical strategies drawn from working with elite athletes.
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Periodize Strength: Volume Then Intensity
- In winter focus on heavy, varied lifts: push, pull, carry, twist and learn movements with volume then reduce reps to build strength.
- In-season keep heavy loads but cut volume; maintain strength with fewer reps to avoid soreness.
Train Novelty To Improve Reactivity
- Add novelty and cognitive challenge to strength drills to build adaptability under distraction.
- Progress complexity (visual, rotational, tosses) so runners learn to react calmly on technical trails.
Lift Twice Weekly For Durability
- Two strength sessions per week suffice for most endurance runners to boost capacity and training tolerance.
- Strength lets you sustain higher-quality running and longer, repeatable peaks by improving tissue and nervous system capacity.
