Over the river and through the woods

The world isn't flat and neither are most trails. And it's a good thing on both counts.

Whether you live in the mountains, on the coast or somewhere in between, the trails you run are bound to have some ups and downs. Some of the hills you encounter are gradual inclines others are like the steep climbs and quick drops of a rollercoaster. While those hills can spice a casual romp through the woods, they can also be a bit treacherous and downright fatiguing.

Learning to run proficiently on technical trails takes some practice, just as mogul skiing, mountain biking or whitewater paddling all require time to perfect. But adhering to a few technique tips can help keep you upright and motoring along with tip-top form.
 
Sure, running up hills can be a drag, no matter how slight or short the slope is. One of the most common mistakes on steep slopes is to buckle over at the waist and hang your chest over your knees. That's a no-no because it compresses your lungs and doesn't allow you to get a full breath of oxygen into your system. Running an uphill trail should be all about cadence. To keep the same rhythm you'd have on flat trails, shorten your stride and use a vigorous, compact arm swing to help propel you up the trail.

Ever encounter a hill that's just too hard to run? Slow down and power hike or walk. Ultimately, it's more efficient and less taxing than running and even elite trail runners walk very steep sections of some trail races.

Running downhill on a trail requires a bit of practice, especially if you plan on running fast. Your first instinct might be to look at your feet so you can maneuver around obstacles, but that's going to lead to other problems because you're not going to be able to anticipate what's coming next. Instead, try looking two to four paces in front of your feet and let your brain place your next steps based on the picture it has taken of the terrain.

Also, swing your arms with a bent elbow up high near your chest, holding them slightly wider than when you run uphill to ensure good balance. Just like an animal uses its tail to shift its weight, you can do the same with your arms with just minor adjustments. While many elite trail runners aggressively bound off the tops of rocks, logs and other impediments, it's wise for novices to conservatively run around those obstacles while keeping their weight slightly back.

But fair warning: The rougher the trails, the greater chance you might take spill while trail running - regardless of what your off-road prowess is or how fast you run. Just accept it as part of the game and a little tumble won't ruin your day. If you have good balance and can react quickly, you can catch yourself a lot of the time. Keep your arms out front to break your fall and try to hit the ground and roll to avoid a harsh impact.

Running trails isn't always easy, but that's what makes it fun.