Learn How To Stay Up On The Trails

WORDS BY: Ash Daniels
IMAGE: BRESLAVTSEV OLEG

Ash Daniels 31.07.2024

It’s the weekend long run and you’re out cruising your favourite trails. 

Suddenly, the ground is hurtling towards you. Your arms are outstretched in a vain attempt to prevent damage. As trail runners, we all understand the risk of running trails and many of us bear the scars of a gnarly trail!

Through maximising our existing training, added strength and plyometrics, the use of other kit (think poles) and then putting it all into practice, there are several things we can do for when we hit those technical trails so we’re better prepared and we can run them more confidently and ultimately faster.

Maximise Your Existing Training

Technical trails demand adaptability and resilience. Shift your focus from pace to time spent on your feet. By default, you will be going slower, removing the mental burden of hitting a pace and allowing you to relax more. This is not the time for PBs.

Mixing up your runs with hills, rocks and roots gets your body accustomed to the unpredictable. Studies show that this kind of variety helps your body handle the chaos better. Whilst we may not have access regularly, there are always shorter local sections we can incorporate into our runs. Even running these on regular repeats is going to help.

For very steep descents, practise a higher turnover of your feet (cadence) with shorter steps – think fast feet. Additionally, widening your stance, and using your arms out wide as a counterbalance will help the descent.

Strength Training and Plyometrics

Building a strong foundation is crucial for stability on rugged trails so include strength training with a focus on legs, and stability-specific training. Squats, lunges and balance exercises strengthen muscles and improve proprioception, reducing the risk of injury. 

Plyometric exercises like skipping, hopping and bounding drills enhance explosiveness and agility, which translates to handling the trails with more confidence.

Where you have the opportunity, include longer downhill running where you use an eccentric muscle contraction. This will further strengthen your quads, and condition them for those steeper descents we all love (or hate).

The Kit

Choosing the right gear can make or break your experience. Trail-specific shoes offer enhanced traction, durability and protection against rugged surfaces (rock plates prevent those sharp stones from derailing your run). They supply better grip, support and toe protection to navigate rocky, muddy or slippery terrain. Skimping and trying to run in your racing flats is not going to cut it on the trails.

Consider using poles for added stability and support, especially on steep ascents and descents, as they offer balance and reduce strain on the lower body. The key thing if you are using poles though is to practise – everything from correct technique to packing and unpacking them. 

Bringing It all Together

Theory without application won’t elevate your technical trail-running prowess. Start by gradually introducing technical trails into your routine so begin with shorter distances and gradually increase the complexity of the terrain as your confidence and ability grows.

Trips to more technical terrain or training on the course of a race will further give you more confidence, knowing you have been there before.

Focus on your form, keeping a lower centre of gravity, quickening your cadence and keeping a forward posture to navigate tricky sections efficiently. Being more observant and scanning the ground much nearer and up ahead to avoid branches at head height will help with choosing the line to take. 

Remember, falling is part of the learning curve in trail running. Embrace it as an opportunity to understand your limits, improve your skills and adapt. Practising controlled falls and learning how to recover gracefully can minimise the impact of a stumble and prevent injuries.

Final Thoughts

Nobody becomes a trail master overnight. Training for technical terrains involves a blend of physical conditioning, mental preparedness and equipment choice. Embrace variability in your training, strengthen your body, choose the right gear, and most importantly, practise consistently on challenging terrain. 

  • Maximise your existing training by incorporating technical trail sections and steeper descents. It’s not always about the soulful runs
  • Incorporate strength and plyometrics into your training routine. It will make you a more balanced runner able to handle more gnarly sections
  • Have the right kit and learn how to use it. Poles take practise
  • Without hitting those technical trails, you’ll never know so give them a go and see how it feels
  • Don’t avoid technical trails, see them as an opportunity to practice