Tips on Trail Running Technique

I fell in love with trail running the moment my foot first hit the dirt. I loved the change in scenery, the tranquility, the ever-changing terrain and the challenges that came with it! What I soon came to appreciate, however, is that trail running is an acquired skill; if you want to become a better trail runner (and make it easier and more enjoyable), it’s important to learn the proper technique. Here are a few considerations to get you started.

Look Up and Away

Although the scenery is part of the allure of trail running, many runners miss out on this as they spend so much time looking at the ground beneath their feet, hoping that they don’t trip and fall! But here’s the thing: except for when the trail is very technical, you’re better off looking a few feet ahead most of the time. This allows you to better anticipate what lies ahead (including other runners, bikers and potential hazards), and to pick your line and to respond appropriately. Furthermore, looking ahead promotes better posture, facilitates your breathing, and allows you to better appreciate the scenery. 

The next time you’re running, pay attention to how often you look at your feet vs. gaze ahead. Gradually start challenging yourself to gaze a few feet ahead for a few seconds at a time; you will soon come to trust that your feet know how to position themselves without you having to look at them directly all the time. Over time, you will find that you are naturally able to direct your gaze directly ahead more often. 

Uphill with More Ease

Hills are hard, so why make it more difficult? Yet this is what happens when you use improper form. For instance, leaning forward at the waist, rolling your shoulders forward and looking down at your feet significantly limits your breathing and makes running that much more challenging. Try the following tips instead to lessen the challenge of the climb.

1. Stand Tall and Lean Forward – Stand tall while keeping your shoulders back, your chest open and your gaze ahead. There should be a slight lean forward that comes from your ankles, not your waist. You can also think about pushing forward with your hips and engaging your glutes. Try to mimic the grade in terms of how far to lean forward –the steeper the hill, the steeper you lean. 
2. Quick Feet – Think of taking short, quick steps when climbing. Avoid running on the tip of your toes, as this can lead to blackened toenails and blisters while also placing added stress on your calf muscles and your Achilles tendon. Aim for a midfoot or slightly forefoot landing while allowing your heel to come down a bit. 
3. Pump your Arms – It’s not just your legs that do all the work when tackling steep hills; your arms can share part of the load as well. Keeping your shoulders relaxed, begin to pump your arms back and forth when approaching a steep hill. The steeper the hill, the faster you pump the arms. This allows for a greater swing and range of motion, thereby helping to maintain a certain momentum. 
4. Monitor your Effort – Many runners make the mistake of running up a hill too fast, and/or with the expectation that they should be holding the same pace despite the changes in elevation. This usually results in a spiking heart rate, shortage of breath, a burning sensation in the legs and the need to stop running. A better way to approach hills is to focus instead on keeping a consistent effort (not pace) and letting your perceived rate of exertion be your guide. 
5. Walk or Hike – There are times when it makes more sense to walk or hike rather than run up the hill; this depends largely on the type of climb, your level of fitness, and how you’re feeling during the run. In general, if you think that you could hike up the hill faster and with less effort, this is a good sign that it’s time to stop running.  Alternatively, if your breathing is fine but your legs need a rest, try walking with a brisk pace. If your legs feel strong yet you are gasping for air and need to give your lungs a break, try slowing your pace and taking smaller steps. 

In many cases, such as when tackling a longer climb, it’s not always a question of walk vs. run; you can do a combination of the two. For example, run for 20 steps, walk for 10 steps, and repeat.

Downhill with More Flow

Running downhill can be scary –there’s the fear of losing control, falling and also injuring yourself. Running downhill can also place a considerable amount of strain on your lower body, especially with improper form. Mastering the art of downhill running (and gaining confidence) comes with practice.

1. Limit the Braking – There’s a natural tendency to lean back when running downhill, as it’s an automatic way to slow your pace and to feel more in control. This approach, referred to as “braking”, results with your front foot landing slightly in front of you, usually with a heel strike, and your quads staying in a contracted state for a longer period of time. This can lead to sore muscles the next day! Although there are times when breaking is inevitable, it shouldn’t be your default. Begin by first becoming aware of your tendency to brake; then start to apply some of the following tips to help you run downhill with more flow and less braking. 
2. Lean Forward – As you run downhill, your body should fall more forward. This can help overcome the tendency to want to lean back and brake. This forward lean also engages more of your hamstring and glute muscles, thereby reducing the load off your quads. Finally, hinging forward also promotes a faster leg turnover and allows you to work with gravity, rather than resist it. 
3. Short, Quick and Light Steps – One thing that sets apart the strong descender from the weaker is on is their short quick steps, or their cadence. Short and quick strides while landing softly on your midfoot, as opposed to extended and heavy strides that can lead to braking, will leave you feeling more balanced and in control.  
4. Leverage your Centre of Gravity – Widening your stance (or the space between your feet) broadens your centre of gravity, giving you a greater sense of control. Similarly, you can try moving your arms or your elbows a bit farther away from your torso. Furthermore, slightly bending your knees and lowering your bottom (as though you are going to sit down), lowers your centre of gravity.  These suggestions can help to make you feel more stable, especially when the terrain is a bit more challenging. 

Navigating Obstacles

Part of the allure of trail running is the diversity of what you might come across while running. Navigating rocks & roots, jumping over small boulders, ducking under partially fallen down trees (and not hitting your head-inside joke!) and crossing streams is part of the fun. But if you’re not paying attention or looking ahead, you risk being taken off guard, causing you to lose your stride and momentum-or worse, getting hurt. Consider the following tips. 

1. First and foremost, this also speaks to the importance of looking ahead as much as possible and to always leave a gap between you and the runner in front of you.
2. Know your ninja skills! Whereas some runners can easily leap over boulders, others appear to stop dead in the tracks when faced with such obstacle; the ease in which you can navigate such obstacles depends partly on your agility and your confidence. It’s better to know where you fall on the agility spectrum and to gradually work on improving your skills.
3. Maintain momentum and adjust your steps accordingly. The ideal is to maintain your groove rather than stopping; sometime this means running (and jumping over) over the obstacles vs going around it. In many cases, you may need to slightly alter your pace and shorten you stride (take smaller steps). One word of caution: if/when stepping off the trail, be careful that you are not stepping on plants and harming the natural vegetation. 
4. Wet surfaces can be slippery! Many surfaces, especially wooden steps, bridges or roots, and even hard packed dirt can be slick when wet. Rather than gingerly stepping on these surfaces, keep moving forward (perhaps slightly slower), feeling the ground (or surface beneath you),while ensuring that your foot lands directly underneath you. 

These are just a few of the key reminders of proper technique when running trails. I suggest picking 1-3 tips that resonate with you, and giving them a try on your next trail run! And notice your confidence growing!