14 Trail Running Tips: Training & Technique

Last Updated on July 20, 2023 by Amanda Bowden

Trail Running Tips: Introduction

This article is packed with 14 Trail Running Tips for optimum training and technique.

Read these tips to improve your performance on the trails!

Trail Running Tips Section 1: Training and Preparation

To excel in trail running, it’s important to incorporate effective training and preparation techniques into your routine. Here are some tips to help you elevate your trail running abilities:

1. Up Your Mileage

Gradually increase the distance of your trail runs.

Start with shorter, less technical trails, and gradually challenge yourself with longer and more demanding routes.

Watch this video from Harry Runs for tips on how to increase the distance of your long run:

2. Incorporate Hill Training

Trails often involve elevation changes, so it’s crucial to include hill training in your workouts.

Engage in hill repeats, stair climbing, or incline treadmill workouts to build strength and improve your uphill running ability.

3. Practice Trail-Specific Workouts

Include runs on varied terrain, such as rocky or root-filled sections, to enhance your agility and adaptability.

Incorporate trail-specific drills and exercises to improve your stability and balance.

4. Cross-Train

Complement your trail running with cross-training activities such as cycling, mountain biking, swimming, surfing and strength training.

These exercises enhance overall fitness, boost muscular strength and endurance, and help prevent overuse injuries.

5. Recovery and Rest Days

Allow your body ample time for recovery and rest days in your training plan.

Trail running can be physically demanding, and giving your body sufficient time to recover is crucial for preventing injuries and maintaining long-term performance.

6. Build Mental Resilience

Trail running requires mental toughness and adaptability.

Practice mental resilience techniques such as visualization, positive self-talk, and mindfulness to overcome challenges and stay focused during your runs.

7. Simulate Race Conditions

If you’re preparing for a trail race or event, simulate race conditions during your training.

Incorporate race-specific distances, terrains, and elevation changes into your training runs to familiarize yourself with the race environment.

8. Be Aware of Your Body

Pay attention to the signals your body is sending you and adjust your training accordingly.

If you experience pain or fatigue, take the necessary time off or modify your workouts to prevent overtraining and potential injuries.

By implementing these 8 training and preparation tips, you’ll be giving yourself the extra edge and be well on your way to increasing your trail running performance.

Trail Running Tips Section 2: Trail Running Techniques

Trail running demands specific techniques to navigate the varied terrain and maintain stability and efficiency.

Here are some essential trail running techniques to practice:

1. Maintain Good Running Form

Focus on an upright posture while running, engage your core muscles, and keep your shoulders relaxed.

A balanced form helps you navigate the trails with stability and efficiency.

Watch this video from James Dunne to learn more about how to perfect your running form.

2. Shorten Your Stride

Adapt your stride length to the terrain.

Shorter strides help maintain stability and enable quick reactions to obstacles.

Aim for light steps and a consistent rhythm to optimize your trail running performance.

3. Use Your Arms for Balance

Your arms play a crucial role in trail running. Swing them naturally and use them for balance.

For uphill sections, pump your arms vigorously to propel yourself forward.

When running downhill, allow your arms to swing more freely for balance and control.

4. Efficient Uphill Running

When tackling uphill sections, focus on maintaining a steady pace and conserving energy.

Shorten your stride, engage your arms and upper body for added power, lean slightly forward, and activate your glutes and quads for strength.

If it’s really steep it’s more efficient to power hike the hill with your hands on your knees.

5. Controlled Downhill Running

Running downhill requires control and proper technique to prevent injury.

Avoid excessive braking and lean slightly forwards to maintain balance. It’s tempting to lean back, but it makes you more likely to slip, especially if the trail is loose rock and soil.

Focus on quick foot turnover, and let gravity assist you without straining your leg muscles.

Watch this video from The Run Experience for some good tips on running up and down steep hills.

6. Adapt to Trail Obstacles

Trails often present obstacles such as rocks, roots, and uneven terrain.

Keep your eyes on the trail ahead, anticipate obstacles, and adjust your foot placement accordingly.

Stay nimble and agile, making quick adjustments as needed.

Trail Running Tips: Conclusion

Trail running is an exhilarating adventure that requires both physical and mental preparedness.

By incorporating effective training and preparation techniques into your routine and mastering essential trail running techniques, you can elevate your trail running performance.

Gradually progress your runs, incorporate hill training to build strength, and practice trail-specific workouts to enhance agility and stability.

Focus on maintaining good form, adapting your stride to the terrain, and using your arms for balance.

With time and practice, you’ll become more confident in navigating trail obstacles and tackling uphill and downhill sections efficiently.

To find out more TRAIL RUNNING TIPS read these related articles:

• Trail Running Tips: Trails and Gear
• Trail Running Tips: Safety & How To Act If You See Cows, Bears Or Snakes

Remember, trail running is a journey of continuous improvement.

Embrace the challenges, stay consistent, and enjoy the beauty of nature as you strive to reach new heights in your trail running endeavors.