Trail Running Techniques to Improve your Form
November 14, 2016 / ASICS Australia
Becoming a better trail runner means taking your track and road technique and adjusting it for the uneven terrain.
It’s a challenge to overcome, and you’ll be working muscles that are put under a lot more pressure. But once you master the trail running technique, you’ll see a huge difference.
It comes down to 3 unique challenges:
- trail running uphill
- trail running downhill
- using your arms to control your rhythm
Go Uphill With Much Smaller Steps
Trail running uphill is the lung-busting part of trail running – it’s the bit that road and track runners have most trouble adjusting to. Large steps are hard to maintain when you’re going up. You’re also using the forefoot much more to push off.
This combination of forces means you should:
- shorten your stride
- lift your knees higher
- shift your weight to the balls of your feet
- move your legs from the hips
Keep Your Downhill Running Under Control
You can quickly lose control of your speed going downhill. The pull of gravity can cause you to hurtle down hills with a stride that is too long.
By overextending your leg, you put yourself at risk of injury. The downhill trail running technique is:
- keep your feet under your body
- maintain an upright posture
- raise your feet from the ground as little as possible
Use Your Arms To Propel You Forward
One of the most important trail running tips is how you use your arms. Your arms are crucial to your overall running rhythm. And they’re essential to how efficient you run.
- When you’re going uphill…you should swing your arms in short, sharp movements. Then your leg movement should follow with a short, fast stride.
- When you’re going downhill…use your arms to control your momentum and keep control. That helps you to keep your balance, regulate your movement and quickly change direction.
The Gear You Need
Specific trail running gear is designed to help you go up and down hills and let your body working more effectively.
1. Shoes that give you optimal grip and a flexible forefoot to push off
Check out our full section of trail running shoes :
2. Running tights that are flexible and let you lift your knees
3. Jackets that don’t restrict arm movement
4. Tops that are flexible and stretchy
For more choices in trail running apparel, view our collection: