Trail Running/Walking
Trail Running/Walking is a cardiovascular conditioning – moving over variable terrain exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
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- Primary muscles
- Quadriceps
- Secondary muscles
- Gastrocnemius, Soleus, Gluteus maximus, Hamstrings
- Exercise type
- Cardiovascular conditioning – moving over variable terrain
Exercise technique
- Equipment
Wear shoes with soles suited to the surface and check the route and weather.
- Start
Walk at an easy pace to assess traction.
- Gaze
Watch rocks and roots several steps ahead as well as your feet.
- Climb
Shorten your steps uphill and rise using hip force.
- Descend
Reduce speed downhill and keep your knees soft.
- Pace
Switch from running to walking on technical terrain to maintain balance.
- Finish
Slow your rhythm on flat ground and finish with a controlled walk.
Key technique points
- Choose speed according to the terrain.
- Shorten downhill steps.
- Scan ahead.
- Slow down on slippery roots and rocks.
- Do not lock your torso backward.
- Soften your knees downhill.
Common mistakes
Long downhill strides
Do not reach too far forward and increase braking load on slopes.
Looking only at the feet
Do not notice the next obstacle too late.
Speed on slippery ground
Do not run on wet rocks and roots without adjusting your rhythm.
Leaning backward
Do not control descents by throwing your lower back behind you.
Stiff knees
Do not meet terrain changes with locked legs.
Forcing the route
Do not accelerate on a technical trail when fatigue has reduced foot control.
Frequently asked questions
Trail Running/Walking: why is “Long downhill strides” a mistake?
Do not reach too far forward and increase braking load on slopes.
Trail Running/Walking: why is “Looking only at the feet” a mistake?
Do not notice the next obstacle too late.
Trail Running/Walking: why is “Speed on slippery ground” a mistake?
Do not run on wet rocks and roots without adjusting your rhythm.
Trail Running/Walking: why is “Leaning backward” a mistake?
Do not control descents by throwing your lower back behind you.
Trail Running/Walking: why is “Stiff knees” a mistake?
Do not meet terrain changes with locked legs.
Trail Running/Walking: why is “Forcing the route” a mistake?
Do not accelerate on a technical trail when fatigue has reduced foot control.
What should I focus on when doing Trail Running/Walking?
Choose speed according to the terrain. Shorten downhill steps. Scan ahead. Slow down on slippery roots and rocks. Do not lock your torso backward. Soften your knees downhill.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.