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In this training spotlight 2019 XTERRA Trail Run World Champion Grayson Murphy from Salt Lake City, Utah shares her favorite full-body workout routine for trail running that you can do from the comfort of your own home.
To follow along you’ll need a long rubber band, a smaller one, and a kettle bell or something heavy from around the house.
“This routine is really good for stabilization and core strength, which is a huge benefit when things get technical out on the trails,” says Grayson. “For this workout, the goal is to do three or four sets of each exercise, and the number of repetitions should be determined by your skill and comfort level.”
In no particular order, the exercises include kettlebell swings, single-leg deadlifts, bungee crunches, side-plank adductor raises, bear planks, and the step-up + press.
“Racin’ Grayson” is a Saucony, COROS*, and Ultimate Direction elite runner who earned her degree in civil engineering at the University of Utah, all while earning five All-American honors in cross country and track. She may be slight in stature, but she is strong and fearless on the trails. As proof, she won both the U.S. and World Mountain Running titles last year, the latter coming just a week before she conquered XTERRA Trail Run Worlds on the grueling half-marathon course at Kualoa Ranch on Oahu.
*COROS is offering XTERRA athletes a free accessory with every watch purchase. Simply enter XTERRA into the discount code box during checkout. Accessories include tech tee, visor, other color watch bands, and more. Shop now at www.coros.com.
We caught up with Grayson on June 3 for a quick QnA about her workouts and 2020 plans:
XTERRA: Grayson, how often do you do this full-body routine?
Grayson Murphy: I aim to do a full body workout like this 2-3 times/week.
XT: Do you time your workout or monitor your heart rate during the exercises?
GM: No, the purpose of the workout is to build strength, not to work on aerobic capacity. That’s where the running comes in! I would say slower is generally better, don’t rush through the workout, and make sure good form is your top priority.
XT: Do you do it before-or-after your daily run?
GM: I lift after my runs.
XT: What’s your average running week look like?
GM: In general it’s about 70-80 miles/week. I take one day off/week, two workouts (one faster interval workout and one tempo type), and a long run. I do double runs 2-3 times a week.
XT: How do you track your runs?
GM: By mileage, but I make sure to pay attention to vertical gain and hours as well to make sure I’m not overdoing it.
XT: How are you and how is SLC doing with the coronavirus?
GM: I am doing okay, just taking things day by day and trying to remind myself that my way of coping with things may be different than some other people and that’s okay. SLC is doing alright, people seem to be following guidelines well for the most part.
XT: Any trail etiquette tips for our “new normal”? Mask or No-Mask?
GM: If you don’t feel comfortable being on a narrow trail right now, don’t get on the trail and put yourself in that situation. In SLC we have been wearing our masks when going to the grocery store or other public places, but I don’t wear one when running.
XT: Favorite or (top secret) Utah trail run destination?
GM: The Southern Utah desert.
XT: What’s your main focus this year (road or trail) and what do you think might be your first race?
GM: With all of the races getting cancelled or postponed it’s hard to say, I’m not currently signed up for any races in 2020. But the focus might actually be track! With the Olympic Trials pushed back, I am feeling excited to get back on the track and get some OT times.
