Strength, Balance & Confidence
As part of this technique series, I wanted to talk about something very relevant to the Tuscany Run Retreat: trail running.
Trail running isn’t about speed, it’s about control and confidence.
Why trail running deserves a little prep
Trail running feels different.
Not harder.
Not scarier.
Just… different.
On the retreat, we move across mixed terrain — gravel paths, light trails, vineyard tracks, rolling hills. Nothing extreme. But enough variation that your body needs to stabilise, adapt and respond differently than it does on flat tarmac.
And here’s the good news:
You don’t need to become a mountain goat.
You just need to wake up a few muscles that road running doesn’t fully challenge.
Strong feet = confident running
When you run on roads:
- The surface is predictable
- The ground reaction force is consistent
- Your stride becomes rhythmic and repetitive
When you run on trails:
- Your ankles stabilise constantly
- Your hips work harder
- Downhill requires eccentric strength
- Uphill requires power and posture
- Your brain works more (yes, really — proprioception increases)
Trail running builds resilience.
But it rewards preparation.
Strength & Balance drills you can do anywhere
Just before you head out on your trail run, here’s a few simple exercises you can do to help you feel stable, confidence and allow your body to react faster when the terrain changes under your feet so you’ll be less prone those nasty niggles or injury.
1. Calf Raises
On trails, your calves work overtime:
- Absorbing uneven landings
- Stabilising ankles
- Powering uphill
Stronger calves = less fatigue late in runs.
How to do it: Watch Here
- Stand on one leg
- Rise slowly
- Pause at top
- Lower slowly
2 x 10–12 each leg
- single-leg balance (I love following dr.lisa.dpt on Instagram)
2. Single-leg stand with ankle circles
- raise one leg to 90% and draw circles with your foot and then go in the other direction.
- 30 seconds for each foot
- progress by closing your eyes to challenge your balance even more
3. Lateral band walks
On trails, your foot rarely lands perfectly flat. You’re constantly correcting side-to-side movement.
Weak glutes = wobbly knees = unstable ankles.
Lateral band walks activate:
- Glute medius
- Hip stabilisers
- Lateral chain strength
How to do it: Watch Here
- Band around ankles or above knees
- Slight bend in knees
- Hinge slightly at hips
- Step sideways with control
- Don’t let knees cave inward
2 x 10–15 steps each direction
4. Single-Leg Romanian Deadlift (Bodyweight)
Trail running is basically controlled single-leg work. Each step is a mini balance challenge. This exercise improves:
- Hamstring strength
- Glute control
- Foot stability
- Proprioception (body awareness)
It also teaches you to hinge properly — important for uphill posture.
How to do it: Watch Here
- Stand on one leg
- Soft bend in knee
- Hinge at hips, extend back leg
- Keep hips square
- Reach forward slowly
- Return with control
2 x 8–10 reps each leg
If you wobble, good. That’s the point.
5. Step-Downs (Slow & Controlled)
Most people fear downhill. But downhill is about control, not speed. When running downhill, your quads work eccentrically (they lengthen under load to brake you).
If they’re not conditioned, that’s when knees feel uncomfortable. Step-downs train:
- Quad strength
- Patellar control
- Shock absorption
How to do it: Watch Here
- Stand on a step or low platform
- Slowly lower one heel toward floor
- Keep knee tracking over toes
- Control the descent
- Push back up
2 x 8 reps each side (slow 3-second lower)
You’ll feel this. That’s good preparation.
A few technique ideas:
On trails:
- shorten your stride
- stay relaxed
- let your pace adapt to the terrain
- look a little further ahead (not at your feet constantly)
Your body reacts quicker when you trust it.
Just like the Tuscany Run Retreat, you don’t need to be “good at trails” to enjoy them.
You just need a bit of preparation and an open mindset.
