Trail running can cover a broad spectrum of surfaces. One athlete’s version of trails may be vastly different than another’s. Therefore it is important to define the surface/terrain and characteristics of the trail you are training on, as well as the surface/terrain where you will be racing.
Technical trail running is defined by the surface and environment you are running. Does it have rocks, roots, mud, water, steep climbs and steep descents? Are hiking poles recommended? Are there sections where you need to use your upper-body to assist? When you hear the term “technical” used to define your race, be prepared for some rough terrain. This is the ultimate off-road test for the endurance runner.
If you are interested in doing some technical trail running or racing—or just looking to improve your trail running skills for your local terrain—follow these five tips.
1. Base your training on time and effort, not distance and pace
Technical trails slow you down without lessening the effort. Straining to keep a certain pace is a surefire way to make the experience miserable, and if your race is an ultra, it could be a race killer.
Use time as your framework so you can focus solely on the terrain under your feet and moving efficiently.
2. Practice your balance
Learning to jump and land is essential when foot placement becomes a selective process due to rocks, roots, and loose surfaces.
Single-leg balance and coordination exercises improve proprioception, which is a key component to moving quickly through technical terrain. Plyometric exercises, like squat jumps, can really help in this department as well.
Training Tip → Use the TrainingPeaks Strength Workout Builder to integrate plyometrics into your training plan alongside your trail running sessions.
3. Adjust your foot strike and cadence
Fast feet move over the terrain quicker and spend less time in contact with the ground. When the footing is poor, this is crucial.
The feeling of producing fast feet could be best described as “touch and go.” As you move through the terrain, avoid stop and go movements, which slow you down, waste energy, and can even make the terrain harder to pass through. Take the most efficient path.
If your training grounds don’t offer up similar terrain to what you will be racing on, use an agility ladder, practice taking shorter strides during your daily runs, and learn to study the ground while running. On trail, your feet go where your eyes focus.
4. Keep your toes up and wear the right shoes
To avoid catching your feet on roots, rocks, and minor bumps in the trail, run with a toes-up approach. This means minor heel striking. With proper footwear, a shorter stride, and good knee lift, this shouldn’t be an issue.
Having the proper footwear protects your feet and keeps you upright when running. Find a shoe that provides a secure heel fit. Once they’re laced/tightened, you should not be able to slide your foot out of the shoe. When you place your foot, the last thing you want is your shoe rolling from side to side or your foot moving in the shoe.
Make sure your shoes have a tread pattern that can handle the technical trail. Lugs help you climb hills, rocks, and muddy slopes. They also help you brake when needed on steep descents. A good tread pattern will clear mud as you run and not hold on to water after a stream or river crossing.
Shoes also provide much-needed protection. If you can feel every pebble you encounter it will make for a long day on trail. A small rock plate built into the shoe can be a superb counter to this.
Plan for what you need from your footwear as the miles accumulate and your legs get tired.
5. Harness the beginner’s mindset
Trail running is zen running. The most natural form of efficient bipedal movement. Racing on technical trail is the peak of difficulty. Therefore, you must strategize to get results.
Make being a race finisher your main goal. Compete only with the trail. This will free you from the chaos, stress, and strain of overall and age group placements. Racing on this terrain is a skill you will develop over time and trail miles. Be patient.
Don’t be ashamed to hike the hills. If the race will take longer than 90 minutes and climbing is not your strong suit, hike up the hills. Patience goes a long way in these races. In ultras this is even more important.
Consider using carbon trekking poles, and practice with them in training. They can help keep you upright and make it easier to pick your path when downhill running, stream crossing, and even when climbing steep ascents where the footing is loose or uneven.
Take your training to the trails
Technical trail races are extremely rewarding. They’re often held in beautiful and remote places where the environment is very motivating and engaging. You may even forget you’re racing and take the mindset of an explorer as you cover mile after mile of remote scenery.
To ensure you make it to the finish line, follow a plan and cover your bases in training. You can never be too prepared when the going gets tough and technical!
