TRAIN THE TROMANS WAY

AS the cross country season gathers pace, We asked National Cross Country champion Glynn Tromans for the secrets of his race-winning endurance.

His answer? Strength training.

He says: "Endurance runners often neglect to include strength training in their conditioning programme but there is little doubt that your running will improve once you fit it in. The right kind of strength work can allow us to manage workloads of a greater intensity, decrease the risk of joint strain and make the entire bodily support system more durable." And the best ways to build greater strength? Easy, according to Tromans: "Hill running and cross training."

Key No1: hill running

How it helps: Says Tromans: "Almost a decade ago I watched international cross-country specialist Spencer Duval complete a session of 50 shortish but steep hills climbs. It took him ages. When I asked him why, his response was simple - 'It makes me hard.' He had a point. If done properly, hill running will give you stronger legs, help increase your stride length, make you tougher mentally and improve your ability to race. It increases the stress on your body because of the extra work you need to put in, but it also requires more use of the arm, shoulder and trunk muscles than level running. This makes it great for dealing with pace changes during a race and for having fuel in the tank for that all-important finishing kick."

How to make it work: One way is to choose hilly routes for your training runs (off-road where possible). Says Tromans: "You will be improving without even thinking." Secondly, you can do a small number of repetitions up a long but not too steep incline - somewhere between four and eight hills lasting from 90 seconds to two-and-a-half minutes. The final option is The Duval Alternative - a speed session up a small, steep hill. "I have done up to 40 of these hills lasting between 15 and 30 seconds," adds Tromans, "but newcomers should start with 10 and build up gradually." The key, says Tromans, is not to concern yourself with times and PBs: "The aim is to achieve good running style through powerful and controllable hill running rather than seeing who can be the first to throw up!"

Key No2: cross training

How it helps: Cross training helps you build strength on your less intense days or when you are in rehab. It is also perfect for improving your overall conditioning and, because you are changing your normal routine, it stops you from getting stuck in a training rut. Says Tromans: "The best alternatives are activities that replicate the running motion but which don't put as much stress on your body."

How to make it work: There are plenty of options. Think pool running in a wet-vest, using the skiing and rowing machines at the gym or mountain biking. Explains Tromans: "A wet-vest is good if you're coming back from injury but it can also be integrated into your normal healthy training week. And both cross country skiing and skiing machines in a gym will replicate running movements without the impact that causes injuries. Stair machines can simulate hill running while many runners, myself included, use mountain biking as a way of cross training their way to greater bodily strength." The key is to gradually introduce your muscles to cross training and to avoid doing the same exercises every time. "You can alternate several different exercises," says Tromans. "But to get the best carry-over into distance running you should exercise at a steady, continuous tempo rather than using short, highly intensive bursts."

Article supplied by Running fitness magazine.