You don't need weights for strength training!

20 Minute Daily Workout

How to Strength Train for Trail Running

1) Balancing lower limb strength
2) Better strengthening of weak leg musculature
3) Improved balance and coordination
4) Improved core strength and stability
5) Better transfer of running-specific strength

You can also easily do unilateral strength training exercises without weights, and it's hard to cheat on them! Scott recommends many repetitions(30-50) of one-legged mini squats, here you only bend 45 degrees or no more than 60 degrees, and lunges. you can also do one-legged ankle lifts to strengthen the calves. One-legged box jumps are good, but probably as part of a Supervised program. And don't forget your core. Surprisingly, pushups are great not only for arm and chest but also for your core,like the plank position in yoga. Sit-ups and crunches are good, but remember, you're not using that motion when you run. So bridging and plank work are good as are stabilizing exercises like Pilates.

Try Yoga!

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