Specificity refers to developing a particular athletic quality in the manner in which it occurs in a particular sport.
The often quoted “principle of specificity” predicts that the closer a training routine is to the requirements of the desired outcome (a task or performance criteria, which in this particular context may be defined as the chosen race distance and type), the better will be the outcome.
But what exactly are the specific abilities to be developed in trail and mountain running? Despite there being a high degree of overlapping between the abilities, and while the importance of each will vary according to the race typology, we can define the most important adaptations as:-
Motor patterns (muscular and neurological). This refers principally to muscle coordination and firing pattern relative to other muscles. The sequence of activation, as well as the type of activity, needs to be practiced to prepare the muscle and neural system for the situations to be faced on race day.
Running Skills. Running on flat terrain requires an efficient gait pattern, downhill running requires control without excessive deceleration, up-hills require the ability to adapt the correct speed (fast enough but not so fast as to compromise performance) and technical running (narrow or winding trails) requires agility and visual coordination. Each skill that may be relevant to a race needs to be learned and practiced so as to minimise energy wastage and injury risk.
Mental Approach. Trail running is difficult. It’s not easy to keep running uphill when your body is screaming at you to stop. It’s all too easy to sit down at the 80th kilometre of a 100km race and decide that you don’t wish to run anymore. “The Central Governor” (term coined by Tim Noakes) has the ability to make or break a race experience. Practicing mental fortitude during training is essential in order to be prepared to face and overcome the numerous problems which a race can throw up, and the longer the race more problems there will be.
Nutrition and Hydration. Fueling the run is one of the most important factors for the successful completion of a trail race. The modality and importance of this will vary according to the race distance and one’s personal expectations however, “hitting the wall” is not an option. The ability and methods for avoiding this must be explored in training and not during the race
In the previous articles we have explored the means and methods for constructing a strong and efficient physical form for trail running. The creation of a strong base (aerobic motor) through the MAF or other aerobic method leads to a secondary phase, in which a stronger anaerobic ability is developed through a mix of strength and speed workouts combined with a variety of endurance sessions. Aerobic running is utilised as an active recovery tool.
As the race season approaches these more general training protocols must now be adapted to the more specific purpose of the chosen race distance – race specificity. A period of approximately two months is sufficient to assimilate specific training while longer periods can lead to a fall off in the effectiveness of further training. For athletes with multiple race objectives a suitable rest period after each race followed by a further month of specific training appears to be an effective protocol.
The principle of periodization should continue to be utilised with a series of three weekly periods of increasing volume, followed by a week of diminished volume.
The next three articles will look at specific training for each of the following race specialities:-
Short Trail (from 15k up to a maximum of 30k)
Vertical and Sky Races
Medium Trail (from 30k to 50k)
Ultra Trail (above 50k)