Coach's Corner: Technical trails - a pro's tips to get you to the top

In the latest of our 'Coach's Corner' series,  UESCA coach Laurel Walker, an experienced mountain runner and climber, details technical trail tips.

Running technical trails can be one of the most rewarding, but also most difficult styles of running. Before we dig too deep into the specifics and my tips for success, let’s define technical.

Generally, a technical trail refers to something other than a smooth surface; whether the technicalities come from rocks, snow, ice, sand, mud, or roots, the nature of the trail demands a more specific and specialized technique than, say, a smooth, buttery single track.

These types of trails not only demand a specific technique, but often specific training of targeted muscle groups. For example, having strong, flexible ankles will help a ton on rocky terrain, and strong calves will help you more efficiently run through sand. Throw steep ascents and descents in the mix, and you have the recipe for an incredibly fun, and challenging run. 

Strength and Mobility

Strength and mobility are an important part of training for technical running - in particular, strengthening the smaller muscles of the feet, ankles, knees and hips. Balance training utilizing a ball or balance board can be really helpful for this. 

Another less conventional, yet effective method is slacklining - a balance training device designed to improve balance, coordination, and overall body control through dynamic movement and instability. You can get slackboards that fit indoors, making it easy to train at home.

Mobility work using bands, as well as regular practice of yoga, are great ways to gain mobility. 

Practice your line (descents)

Intentionally practicing my line of descent is one of the most effective training tools I've found to increase confidence and efficiency.

Choose a short downhill section of trail with similar technical features to your goal race. Walk or hike to the top, then run down.

On your way down, keep your gaze a few feet out in front of you and intentionally choose your line.

If you are a skier or mountain biker, you are likely familiar with this technique of “choosing your line.” Keep repeating the same stretch of trail until you’ve mastered that line and it flows.

Once you’ve mastered this, try implementing the same technique every time you run down a hill. It may feel clunky at first, but eventually it will become second nature. 

Power hiking vs. running (ascents)

Deciding when to hike and when to run on climbs can be tricky. Generally speaking, if you are moving slower or the same speed as you would hiking, then hike. You can move more efficiently, and with less effort. This also helps give you more reserve for the descents.

Poles

Last but not least, poles can be very helpful in technical trail running - for both ascending and descending. Make sure you practice running with them prior to race day.