Trail running, as many will or have found out, isn’t just about scenic views and escaping the monotony of the roads.
When it comes to technical trails, there’s a fine line between feeling like a mountain goat and performing an impromptu faceplant into a bed of rocks and roots.
So, how do you level up your game on the gnarly stuff? Here’s a brief guide on how to get better technical trails, with some wisdom that only comes from kissing the floor a few too many times…
Footwork: The Trail Runner’s Tap Dance
First off, on technical trails, how you use your feet can make or break your run. Nimble, quick footwork is essential, and there’s unfortunately no shortcut to mastering it – but there are methods that can help get you there quicker…
Tips to Improve Footwork:
- Drills Help: Incorporating drills or plyometrics into your training can sharpen your nervous system and build the muscles needed for tackling technical trails. Exercises like forward and lateral single-leg hops, box drops, and bounding drills enhance coordination, agility, and explosive power, making it easier to navigate uneven terrain, sudden changes in direction, and steep climbs with confidence and control. It might feel awkward at first, but with practice, you’ll become more fluid, and your ankles and coordination will thank you for it.
- Shorten Your Stride: On uneven terrain, a shorter stride gives you more control and stability. Plus, it reduces the chances of your toe catching a root that’s been lying in wait for its next victim.
- Eyes on the Trail (Mostly…): Keep your gaze a few feet ahead to anticipate obstacles, rather than staring at your feet. The goal is to outmaneuver unexpected hazards at pace, not stumble from one obstacle to another.
What to Avoid:
- Stiff Ankles: If your ankles have early onset rigor mortis, you’ll have a bad time. Flexibility and strength work for your ankles should be part of your routine.
- Staring Straight Down: Keep your head up – momentarily glancing down, then scanning ahead will keep you moving confidently.
Descents: Gravity Is Usually… Your Friend
Running downhill can be exhilarating, but it quickly tests your limits. Technical descents challenge even the best, distinguishing those who flow with control from those who hesitate, or even find themselves hitting the ground hard.
Tips to Master Descents:
- Lean Forward, Don’t Sit Back: Yes, this feels counterintuitive (and possibly a bit scary at first), but leaning into the descent and letting gravity work with you (not against you) is key. Sitting back only turns you into a human brake, and your quads will not be forgiving you any time soon…
- Quick Feet, Light Touch: Picture yourself dancing on hot coal. Light, rapid foot strikes prevent heavy impacts and keep you in control.
- Engage Your Core: Strong core muscles keep you balanced and prevent you from toppling over when the trail takes an unexpected dip or twist. Your core is the foundation that keeps you steady when the section of trail becomes demanding.
What to Avoid:
- The ‘Fear’ Death Grip: If you’re clenching your fists and praying with every step, it’s time to loosen up. Fear is understandable, but too much tension will sabotage your form and slow you down.
- Overthinking Every Rock: There’s a point where caution turns into analysis paralysis. Trust your instincts and keep moving.
Uphills: The Art of the Ascent
There’s nothing glamorous about slogging up a steep, technical climb. But there’s a gritty satisfaction to mastering the lung-burning grind – if you don’t lose your dinner halfway up…
Tips for Conquering Uphills:
- Power Hiking Is Legit: When the gradient gets absurdly steep and/or technical, power hiking is not only acceptable, it’s smart… Engage your glutes, lean slightly forward, and use your arms to drive you upward.
- Strength Training: Strong legs and a powerful posterior chain make climbs less soul-destroying. Incorporate squats, lunges, and step-ups into your training. You don’t have to live in the gym, just use your time focussing on building strength that works specifically for the trails. (More on this below)
- Controlled Breathing: Focus on maintaining a steady, rhythmic breathing pattern to avoid oxygen debt and enhance endurance. Rapid, uncontrolled breathing can lead to fatigue and disrupt your pace.
What to Avoid:
- Wasting Energy with Huge Strides: Save the heroics for the finish line, not mid-climb. Small, controlled steps are more efficient.
- Prioritise Recovery: Doing technical hills as part of a hill rep session? Climbing takes its toll, so give your legs the rest they need between intervals – running with fatigue means running with poor form, which will ingrain bad habits and increase the risk of injury, ultimately holding back your progress on the trails.
The Core of Control: Strength and Stability Essentials
Strong muscles and stable joints don’t just protect you from injury—they make you faster, more confident, and less likely to make the trail your bed.
Key Exercises to Add:
- Single-Leg Deadlifts: Because balance on one leg can be the difference between keeping upright and eating a mud butty or losing a few teeth.
- Side Lunges: Build lateral stability and strength to handle side-to-side trail movements.
- Core Work: Focus on exercises like Russian twists, planks, and leg raises. A strong core means you can handle twisting trails and awkward foot placements that could otherwise throw you off balance.
What to Avoid:
- Skipping Strength Work, Duh…: Yes, we’d all rather be out running than in the gym… but neglecting strength will catch up with you eventually, and it never ends well…
Mindset: Keep Calm and Embrace the Madness
Trail running is as much mental as it is physical. Technical terrain requires focus, resilience, and a touch of humility when things go awry (which they will).
Tips for a Strong Mindset:
- Embrace Mistakes: You will trip, slip, and fall. Laugh it off, learn from it, and keep going.
- Focus on the Process: Not every trail run needs to be a PR. Appreciate the beauty, the grind, and the lessons along the way.
- Practice Builds Confidence: Repeated exposure to challenging trails builds familiarity and confidence. Focus on refining your skills, learning from each run, and trusting your progress through consistent practice.
What to Avoid:
- Perfectionism: Trying to avoid any mis-haps only leads to frustration… trying to be in control of every step will only leave you feeling demoralised and disheartened – embrace it, and go with the flow.
- Comparing Yourself: Focus on the process and don’t get caught up comparing your ability to others. Trail running, especially technical trail running, is as much about personal growth and resilience as it is about physical performance. Being able to ‘hang in’ through the rougher stuff and not letting your head drop means that you’re able to push on when the running gets a little smoother – so it doesn’t matter how ‘bad’ you think you are, what matters is you tackle the technical sections to the best of your ability, and keep moving forward. Progress is made by facing the tough spots head-on, learning from every stumble, and building the confidence to conquer whatever the trail throws your way.
Final Thoughts
Mastering technical trails takes time, patience, and a few battle scars. With the right mix of skill-building, strength work, and mental grit, you’ll become more adept at navigating rugged terrain and, who knows, even enjoy the chaos. Now lace up, get out there, and show the trails who’s boss—just don’t get too cocky; they’ve humbled many before you.