Get access to everything we publish when you sign up for Outside+.
Simply put, smooth is fast. Here’s how to dial in your technique to run faster on trails.
The goal is to glide over rocks like a mountain goat and motor over flats like a gazelle, minimizing wasted effort along the way. In other words, it’s all about improving your running economy—the amount of energy it takes to go a given pace—over variable terrain. Do that and you will run faster, longer and healthier. This chapter is about how.
Being a trail runner requires eschewing specialization. While our counterparts on the road and track repeat the same motion over and over again, trail runners need good form for flats, uphills, downhills and technical terrain. The goal in developing trail-running technique is to turn yourself into the ultimate all-terrain vehicle, equipped to tackle anything the trail throws at you.
If a runner focuses too much on the buffed-out trails and road-like trails of the Bay Area in California, they may be fast, but they’ll struggle in a rugged mountain race. Meanwhile, if a runner focuses too much on the rocky trails of the Appalachian Mountains, they may be technically proficient, but they’ll be slower than they would be otherwise. It’s all about finding balance by applying a few principles that work for all of your training and racing.
Imagine a fast running form. What do you see? For most people, the first thing that subconsciously gives away “speed” is quick turnover—a high cadence built to withstand many miles. The strides are soft and quick, with strong rearward kick. The person is running tall, with good posture and arms held closely to the body. And most of all, he/she probably looks relaxed and comfortable.
That ideal form is not just genetic, though it does have genetic components. By practicing form every day on your run, you can improve. And by improving your form, you can improve your running economy for the long haul. Let’s start from the feet and work up.
As you get better and better at running on trails, focus on getting your line of sight ahead of just the current step. If you are constantly adjusting each step based on visual feedback, you’ll look like you are running on eggshells, with each stride independent of the next. Instead, try to think a few strides ahead. It takes time and effort, but the beautiful downhill running form you might see on a trail-running video usually involves someone looking five to 10 strides ahead.
To overturn one misconception: there is no perfectly ideal place on your foot to first make ground contact. Some swear by running on your toes and others on your mid-foot, but all that really matters is where your foot strikes in relation to your center of gravity. The key is to avoid over striding by having the foot land under the mid-line in your hips, rather than slightly in front of that mid-line.
For many runners, that essentially means that landing “flat-footed” is ideal, which will usually feel like a mid-foot strike, but if you slow it down using a camera, you’ll see what we mean. The body wants to maximize the surface area underfoot at impact. Heel striking is often (but not always) associated with over striding. Toe striking is active, rather than passive, requiring a pointed foot that uses excess energy.
To achieve the ideal foot strike, relax your feet and ankles and take short strides that fall under your center of gravity. The landing that results will likely be ideal for your physiology.
While footfall is mostly passive, stride dynamics are an active set of choices you can make every day you go out on a run. Let’s start with the general and work toward the specific using a three-point strategy.
First, your strides should generally be soft, which usually means your form is more efficient. Listen to your footfall when running. Does it sound like a light pitter patter, or like a person playing the drums too loud? Ideally, you are quiet enough that you can sneak up on people like a ninja without them knowing you are there.
Second, your strides should be quick, which distributes load more efficiently over the course of a run. Often, it feels a bit unnatural at first, especially for people with a background in sports that involve sprinting. As a sprinter, you learn to practice long, powerful strides. As a trail runner, you want short, rapid strides.
Third, you should learn to target a running cadence that works best for you. There is no right answer for this. Most elite runners are around 180 strides per minute, and almost all successful runners are above 170 strides. However, there are exceptions. Trail-running superstar Jim Walmsley is notorious for his loping stride that is closer to 165, practically unheard of among fast runners.
While there is no right answer, most trail runners would be well-served to practice a soft, quick stride that is at least 170 strides per minute. A way to measure your stride rate is to count how many times your right leg hits the ground in 30 seconds. Multiply that number by four for your stride rate.
Engage the Glutes and Practice Good Posture
Glute engagement is about running form, rather than focusing specifically on what your butt does. A three-step process can be helpful to figure it out.
First, stand up. Most people will have tight hip flexors when standing. So, think about loosening the hip flexors and activating your glutes slightly. Your hips should move forward and your spine should straighten. That is the posture to use when running.
Second, when running, think about that relaxed-hip-flexor posture, then focus on flowing back, rather than pulling forward. The moment of power in your running motion is when your foot pushes off the ground behind your body; maximizing push-off comes from relaxed hip flexors that allow a full range of motion, not a flexed butt.
This rearward flow through push-off is most evident in elite road runners, who usually have a strong back kick. Meanwhile, many recreational runners look more like they are riding a bike, with pronounced forward motion.
Third, to really understand glute engagement, do a fast set of strides on a slight downhill. The best downhill runners have mastered that relaxed-hip-flexor, flowing-back running form. While accelerating, try to stay relaxed and get as close to top speed as possible without sprinting. Then, apply that form to the rest of your running, including at slower paces and on variable terrain.
So when people say, “Engage your glutes,” perhaps they should say, “Relax your hips and practice good posture.”
A good runner is like a T. rex—ferocious from the waist down and neck up, but unimposing in between. Your arm swing is meant to counter the motion in your hips to preserve balance, not to propel you forward. The most efficient way to do that is to make like a T. rex and keep your arms close to your body.
While studies have not found an optimal arm angle, start at 90 degrees. The key is what comes next. Focus on keeping your arm angle at 90 degrees or less throughout the arm swing—in other words, if you draw a line from your shoulder to your elbow to your wrist, it should form a right angle. Don’t let your arm angle open up.
If you watch many efficient road and track runners, their arms often form even shorter levers, sometimes around 70 degrees. By keeping the angle at 90 degrees or less, the arm swing uses less energy, which can then be used where it’s really needed—in the legs.
To put it another way, T. rex arms are essential for Velociraptor speeds.
Shorter Strides = More Stability
When in doubt, aim for shorter strides. They will involve less impact forces, which in turn will make you more resistant to injuries. In addition, you’ll have more stability on the trail, since each footfall will be under your center of gravity, allowing you to adjust. Meanwhile, if you over stride, you are susceptible to every patch of mud and every false step, since you’ll be kissing the ground before you can adjust your weight and adapt.
TRICKS For BETTER FORM
Good form takes many months and years to hone, and there’s no perfect form that everyone should emulate. Instead, practice the overarching tips above. And use these tricks to reinforce what you learned.
- Get as tall as possible. When running fast, consciously focus on trying to run with the top of your head as high as you can (not bouncing in your stride, but running with perfect posture).
- Touch your chest. As an experiment, see if you can run while keeping your hands close to your pectoral muscle throughout your arm swing. That may be a bit too close in practice, but it’s a good reminder to not open up the elbow angle.
- Thrust at speed. When running fast, think about trying to move your hips forward as far as possible. You might feel like you strapped a pair of rockets to your back if this trick prevents you from “sitting down” in your running form, which is inefficient.
- Hold 180 cadence for an easy run. Using the cadence-counting method, see what it feels like to hold 180 cadence for a mile or two on an easy run. That may be too quick for you (depending on your background), but to maintain that cadence your body will naturally gravitate toward soft and quick strides necessary for your fastest running later on.
- Run barefoot on a grass field. The best way to practice proper stride dynamics is to take your shoes off for brief periods and run barefoot, since your body will naturally adjust to soft, quick strides under your center of gravity. Also, there is no feeling on Earth like fresh grass underfoot!
Running uphill can be pretty darn horrible.
The social-media accounts of professional runners (or even normal people with very short memories) may claim that running up steep grades is “awesome” or “epic.” But no amount of heavily filtered photos can hide the truth: If we were meant to run uphill, we would all weigh 100 pounds and be born in a hut in the Spanish mountains like Kilian Jornet.
So, yes, gravity can be a jerk. But you can make it your friend. A few simple techniques make every uphill a breeze … well, easier.
The main thing to focus on when running uphill is to lean into the ground and use your forward momentum.
First, look down at the ground in front of you (which you should be doing anyway to watch your footing on trails). Second, tilt your center of gravity forward, aiming to mirror the gradient beneath your feet. For example, when on a 10-percent grade, think about leaning 10-percent forward from center. On steeper grades, go even farther forward.
Finally, when running with this technique, think of your legs less as powerful pistons, and more as tools to keep you from falling face-first into the ground. With each step, your momentum while leaning forward will carry you up the mountain—your legs merely keep the forward motion going.
This technique takes practice, but staying too upright is the number-one mistake that most self-proclaimed “bad hill runners” make. Concentrating on leaning forward is the first step to becoming a mountain goat.
Running uphill, tension makes every step harder, forcing you into a hike that much sooner. But relaxing is a simple two-step process. First, and most importantly, focus on letting your leg muscles loosen whenever your leg is not in active contact with the ground. The step-to-step cycle of contract-loosen-contract-loosen will delay accumulation of fatigue in your legs and allow you to push longer.
Second, while leaning forward, concentrate on letting your lower back and arms release tension. A slight forward lean on uphills can immediately be counteracted by a lower back that springs you upright every chance it gets. And flexing arms are using up blood that should be going to your legs and lungs.
Power Hike Strategically
Hiking is the dirty secret of the trail-running world. You almost never see a magazine cover with someone walking. But like pooping, everyone hikes, even the pros!
That said, there is often a massive difference between how people hike. And that difference can turn something fast and efficient into a waste of time. So how do you hike with a purpose?
First, as with running uphill, lean forward. Even farther forward. Even farther. Perfect. When power-hiking uphill, you want to feel like you are almost parallel to the ground (even if you are actually not even close).
Second, focus on using your arms. The ideal technique is to place your hands on your quadriceps closer to the hip than the knee. Each time your leg pushes off, use your arm to push down and give you an extra lift.
Finally, alternate uphill running and purposeful hiking for maximum efficiency. Like running uphill, power hiking is hard, and mixing it up will allow you to go farther, faster. A good breakdown is 10 seconds running, 50 seconds hiking, but any mix can work. Adapt to the terrain, hiking on steeper gradients, and running on flatter ones.
As for when you should start hiking, that is a personal choice based on your fitness level and background. Experiment with what works for you. Some people should be hiking whenever the trail goes up; others might never need to hike unless the trail almost requires rock-climbing ropes. A good rule of thumb for long runs or races is to hike any hill when you cannot see the top.
David Roche partners with runners of all abilities through his coaching service, Some Work, All Play. With Megan Roche, M.D., he hosts the Some Work, All Play podcast on running (and other things), and they wrote a book called The Happy Runner.