How to train for trail running if you’re stuck in a city, according to OCC champion Ruth Croft

Ruth Croft, winner of the OCC at the UTMB, says there are ways to train for trails in urban areas – and some benefits you will not get outdoors

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Replicating vertical gain on stairs is a good substitute for hills as it builds strength in your posterior chain, says Ruth Croft. Photo: Golden Trail Series

Published: 10:00am, 2 May 2020Updated: 10:00am, 2 May 2020

If you are stuck in a city, unable to travel to your favourite trails because of coronavirus restrictions or other responsibilities, fear not – champion runner Ruth Croft has tips for urban-based trail lovers to train for their next race.

“I picked up a lot of these when I was living in Taipei. The trails aren’t that accessible during the week,” Croft, two time winner of the OCC at the Ultra Trail of Mont Blanc week, said. “I did about 90 per cent of my training along a concrete river path.”

She is now sharing her experience with a 14-week training programme, designed for runners who lack access to the great outdoors, via coaching company Vert Run.

Croft is in her native New Zealand, waiting out the coronavirus travel restrictions. “I’m lucky that racing isn’t the only driving force behind me running,” she said. “Not having a race, it’s not as motivating, but I still run every day for health and well being.”

In fact, it is a welcome break. With most of the major races in Europe, Croft spends months away from home, hopping between race locations.