Trail Running as offseason training for Backcountry Skiing

Living in the northeast US, the reality is we only have a few quality months of skiing. This means we need to prioritize this short window and for me, that’s cross-training primarily through trail running. It doesn’t matter what your skill level is, spending more time in nature and on trails will prepare you for a fun and adventurous ski season. Here are some key benefits of trail running that will help you become a better backcountry skier or snowboarder.

1. Cardiovascular Fitness

Perhaps the most obvious benefit but it’s something everyone can benefit from. Plain and simple, build a big engine to improve endurance and stamina. Build up your run volume slowly, add in steep climbs that mimic slope angles you’d encounter in ski terrain and you’ll be able to go further, longer, and ultimately get more skiing in this winter. I like to focus on time and not worry too much about speed or distance.

2. Strength and Conditioning

Trail Running works the big muscle groups (quads, hamstrings, glutes, calves). Technical trails require constant adjustments and work stabilizing muscles that build core strength. With proper running technique, the muscles will absorb the work, especially eccentric loading for descents. You should also incorporate a couple strength training sessions into your schedule. I try and keep it simple with just a few exercises, consistency is key!

3. Balance and Coordination

Agility is key for skiing and running on trails with varied terrain. You’ll improve your ability to read terrain on the fly which is a skill that is critical for all mountain sports. Improving speed and control on descents is a skill that needs constant work so consider pushing the pace on familiar descents to improve your balance and coordination. I have a couple five to ten minute descents in my region that are perfect for focused descending work.

4. Comfort in the Backcountry

It’s often overlooked but spending time in the mountains and exposing yourself to varied weather and conditions will prepare you for many of the same things you’d experience in winter. Route planning, safety preparation, and communicating with partners is all applicable to both trail running and skiing. I’ve also enjoy scouting potential ski lines on foot in the summertime and return in winter months if conditions permit.

5. Community

Running is often thought of as an individual sport but there’s a vibrant running community that exists. Finding events, run groups, and partners is a healthy and safe way to participate in the sport and often the most rewarding. Look for local organizations to join or volunteer for. Often you’ll meet like minded individuals who might be future ski partners.