General strength training for trail runners in winter: what to do and why
Winter represents a particular phase in the season for many trail runners.
Races are few or completely absent, long runs become less frequent, and the focus inevitably shifts from immediate performance to building solid foundations for the future.
It is precisely in this context that general strength training becomes one of the most important—and often most underestimated—tools in training.
Many runners experience winter as a simple maintenance phase, limiting themselves to “logging miles” at low intensity. In reality, this period offers a unique opportunity to work on fundamental qualities that are often neglected during the competitive season.
Among these, general strength plays a central role:
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it helps prevent injuries
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it improves running efficiency
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it prepares the body for the more specific workouts that will come in the following months.
But what do we really mean by general strength? And why is it so important for trail runners?
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What Is General Strength (and What It Is Not)
In the context of trail running, general strength refers to a set of muscle-strengthening exercises aimed at improving the body’s ability to produce, absorb and control forces, without being directly or specifically linked to the running gesture itself.
It is not maximal strength, bodybuilding, nor explosive strength such as jumps or uphill sprints.
General strength works on basic movement patterns, muscles often neglected by running alone, and qualities such as stability, control, and coordination.
It is a “foundational,” cross-functional type of strength that creates the base upon which everything else is built—and this is exactly why winter is its ideal time.
Why Trail Runners Need General Strength
Trail running is a complex discipline that places very different stresses on the body compared to road running.
Uneven terrain, long climbs, technical descents and continuous changes in pace require not only aerobic endurance, but also a strong and resilient musculoskeletal system.
Injury Prevention
One of the main benefits of general strength training is a reduced risk of injury.
Strengthening muscles, tendons, and support structures helps manage the repetitive training loads typical of running, especially when combined with unstable terrain and fatigue.
Many trail running injuries stem from:
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muscle imbalances
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core weakness
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poor ankle and hip stability.
General strength training directly addresses these aspects, improving the body’s ability to absorb impacts and adapt to unexpected situations.
Improved Running Economy
A stronger body is not only more injury-resistant, but also more efficient.
Improving general strength means:
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optimizing force transmission during running
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reducing energy leaks
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maintaining better technique even under fatigue.
Uphill, stronger muscles allow for more effective propulsion, while downhill, they help control impact and preserve muscle fibers.
Overall, this leads to better running economy and smarter energy management.
A Foundation for Specific Training
General strength is the foundation upon which more specific work is later built:
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strength endurance
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explosive strength
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uphill intervals and technical descents.
Without a solid base, these workouts become less effective and potentially riskier.
Thinking of training as a layered construction helps explain why skipping the general strength phase is often a mistake that shows up during the racing season.
Why Focus on General Strength in Winter
Winter is the ideal time to dedicate energy to general strength for several reasons.
First, the race calendar is usually light. This reduces pressure on immediate performance and makes it easier to tolerate the muscle fatigue typical of strength work.
In addition, running volume and intensity are often lower, leaving room for recovery and adaptation.
Winter is also the best time to:
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learn or refine exercises
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focus on execution technique
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address weaknesses that emerged during the previous season.
All aspects that are much harder to manage when the main goal is to arrive fresh on race day.
Which General Strength Exercises to Do in Winter
General strength training for trail runners should be balanced and comprehensive, involving the whole body and prioritizing functional exercises.
Lower Body
The legs are obviously central, but the focus should not be only on large muscle groups.
In addition to multi-joint exercises such as squats and lunges, it is essential to include single-leg work, which better reflects trail running demands and improves stability and control.
Core and Trunk
A strong core is essential for maintaining efficient posture, especially uphill and downhill.
Core training should focus more on stability and control than aesthetics, including anti-rotation exercises and force management.
Ankles, Feet, and Posterior Chain
In trail running, ankles and feet are constantly stressed. Strengthening them improves adaptability to terrain and reduces the risk of sprains.
At the same time, the posterior chain (glutes, hamstrings, calves) plays a key role in propulsion and knee protection.
Upper Body
Often neglected by runners, the upper body is actually very important in trail running.
The arms contribute to balance, uphill propulsion and backpack management.
Targeted work on shoulders, back, and arms improves overall movement efficiency.
How to Integrate General Strength Into the Weekly Schedule
During winter, general strength training can be included 2–3 times per week, with sessions lasting between 30 and 60 minutes.
Ideally, these workouts should be scheduled on easy running days or on dedicated days, avoiding overload on already intense sessions.
Progression is essential: it’s better to start with moderate loads and volumes, focusing on movement quality, and then gradually increase intensity.
A common mistake is trying to do “too much” too soon, risking excessive fatigue or injury.
Conclusion
General strength training is not optional—it is a cornerstone of trail running preparation.
Winter is the ideal time to invest in it, building solid foundations that will allow you to approach the season with greater confidence and effectiveness.
Training general strength means looking beyond the short term and adopting a long-term vision of performance.
It is often invisible work, but its benefits clearly emerge when the terrain becomes technical, fatigue increases, and the body is pushed to its limits.
Building today means running better tomorrow.
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Frequently Asked Questions (FAQ)
1. Is general strength training suitable for beginner trail runners?
Yes, general strength training is especially recommended for beginner trail runners. It helps build a solid muscular base, improves body awareness, and reduces the risk of injuries related to gradually increasing running loads. Exercises, volumes, and intensity should be adapted to the runner’s experience level.
2. How many weeks should a general strength phase last in winter?
A general strength block typically lasts 6 to 10 weeks, depending on the race calendar and the athlete’s level. In many cases, the entire winter period can be used to work on this quality, progressively adjusting loads and exercise complexity.
3. Is it better to do general strength training in the gym or bodyweight only?
Both options are valid. Bodyweight training is often sufficient for many trail runners, especially if well structured. The gym can offer more progression and load control, but it is not essential. The choice depends on goals, experience, and equipment availability.
4. Can general strength training replace uphill running workouts in winter?
No, general strength does not replace uphill running—it complements it. Strength training improves muscular and control capacities, while uphill running develops running-specific qualities. In winter, however, general strength may take priority over more intense specific workouts.
5. Does it make sense to continue general strength training during the racing season?
Yes, but with reduced volume and intensity. During the competitive season, general strength can be maintained with one weekly session to preserve winter adaptations and support injury prevention.
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