Trail Running Tips | How To Handle Steep Terrain

Trail Running Tips | How To Handle Steep Terrain!
If you are going to hit the trails, you will inevitably hit some steep stuff!
Both on the way up, AND on the way down.
So what changes do we need to make in order to succeed on the hills?
Let's find out!!
TRY our Training Club for FREE - Complete training programs with daily videos and coaching support!
bit.ly/2C0Moki
Then, download our FREE mobile app with all our training content!
bit.ly/2wwShR3
Instagram: bit.ly/2orxmut
Facebook: bit.ly/2wwSvaR

[@2spoons]

I changed from road to trail running a while back, (and appreciated it a lot as I got faster)... but the biggest tip I can give is don't treat the trail as you would the road... If you stride out to far and at pace you can land on uneven ground and slide / slip or twist your ankle and end the day with an injury... take it easy and enjoy!!

[@TheRunExperience]

Great advice!

[@kamdengianni3352]

i guess Im asking the wrong place but does anybody know of a way to get back into an instagram account..? I stupidly lost the login password. I appreciate any tricks you can offer me!

[@evanstephen6106]

@Kamden Gianni instablaster :)

[@kamdengianni3352]

@Evan Stephen thanks for your reply. I found the site thru google and Im in the hacking process atm. Looks like it's gonna take a while so I will reply here later when my account password hopefully is recovered.

[@kamdengianni3352]

@Evan Stephen It worked and I finally got access to my account again. Im so happy! Thanks so much you saved my ass!

[@Formalear673]

Dogs will just show you up on the trails. :D

[@auctionmusic]

I"ve been trail running in the Phoenix, AZ area since 1995. Techniques shown here are accurate for sure. For uphill I might add that you need practice to devel your leg muscles, so a wider trail is recommended and zig/zag left and right to cut down the force of gravity. I only run on moderate hiking trails, never on difficult or easy. Also, going up hill go slower and take short steps, like putting your body into a lower gear. Going down hill you need to descend especially slower, shorter steps, don't let gravity pull you down, so you need to fight against gravity while going down. I don't compete so no pressure to win anything.

[@mart6571]

This was very helpful for a roadie moving to trail running - especially the tip about letting the heel drop on the climbs. Many thanks from the UK!

[@rubegoldburg]

A comment on the comments. I love runners, everything is so upbeat and positive. Great video as well. It made me realize I needed to change a few things.

[@16Sportyflute]

Love this! Trail running is such a different beast than road races. Great video, super informative and helpful!

[@run306]

❤️

[@brittanygray2742]

I'm about to run in my first trail race and it goes up the face of an extinct volcano that is extremely steep!!! These are great tips. I'm running the course a few times a week to get myself trained on all the uphills and downhills and it is so fun and so challenging!!! I am in love with trail running.

[@MrSuperdurden]

This is the best hill running video I’ve seen, great tips thanks! I always wondered what was more efficient: running up on toes, or back on heels (calfs vs hams) thanks for the good explanation.

[@amycorinnehorns2203]

I realized right away that I have been running steep hills on my toes😳 I will definitely be correcting this immediately. I had a bad wipe out down hill a few years ago and I have no confidence running down them anymore. I have mostly been walking them because I am so afraid of falling. This will give me a good starting point to feel more confident!

[@lisarunsfast7368]

This was great! Thanks so much! Descent has always been difficult for me. You’re right it takes a lot of practice! I’ve fallen a couple of times recently by catching a tree root I didn’t see (hiding under leaves or mud), and once with a switch back (I fell backwards that time). Your tips are super helpful! I’m probably leaning back too much. Time to work on leaning forward.

[@jessiejye1182]

Yes... tree roots are annoying😂

[@darwinthecat]

Running in the Marin Headlands is an amazing experience!!

[@TheRunExperience]

Def one of my favorites!

[@RasDoesBushcraftBackcountry]

i have only started trail running for last two years to train cardio for my last year thru hike of TA Trail and when im hiking i always fast descend like i was trail running, im better running down hill with weight then ascending, ascending is worse for me but i am training to gradually hopefully to smile when see a ascent up. Im fastpacking/jogging/trail running the TA Trail again this summer for a few hundy kms so these tips are useful for my training runs, cheers mate

[@TheRunExperience]

So much of trail running involves hiking, especially those really steep uphills, so that's a great way to train for your thru hikes! Hope you enjoy all the kms you cover this summer :)

[@RickMartinYouTube]

timely as I have a half marathon trail in two months ----yes we have hills here in FL....I liked your MTB analogy on downhill running.

[@Startlinebob]

One of the best guides to trail running for both beginners and intermediates. Practical and very useful with great topic coverage. Thank you very much!

[@bug3ater1]

Headlands Hundred was the hardest race I've done! Barely any flat sections. Just up, down, up, down for the entire 100 miles. Glad I did it for my first hundred. Felt special.

[@lizzierunliftbreathe]

Love Love Love this Video! Great information. I like how you remind us to be strict. Only walk when you have to but, get back to running as soon as you can. Thank you so much for all your great videos!

[@Gremlin209]

Great video. I love learning new stuff pertaining to trail running. Trail running has become my meditation. So many helpful tips. Keep em coming. Thanks.

[@Vivungisport]

Feel you bro! Have just recently began run trail and I'm super fascinated. My goal is to run Mountain marathons, i imagine it must be wonderful to witness all those serene moments in remote areas.

[@paulrusso2427]

Hi Carlos Like your profile pic, can I ask what that is you are doing, is that a particular race/obstacle course you are running?

[@nwerz-1022]

Love the phrase staying organized through the hips and back. Great cue!

[@at706145]

Never thought of the similarities of trailrunning downhill and skiing. Thanks for that. 🤙

[@mitchellsmith9531]

One of best trail tips clips I've seen

[@rubencastro4274]

Thank you for the tips man. I have never liked to run on pave roads, I always run trails, I love it! But I want to get a better trail runner and found your tips very helpful. I am going to keeps watching your videos to learn more. Thanks.

[@RenoirLeMiersGreatBeginnings]

“It’s better to be upright than flipped over” lol preach 😎👍

[@susanringoen9397]

I'm so glad to see a video on some trail stuff. And, I'm excited to be doing a trail race this weekend in CO - Lead King Loop 25 K. I've been training with the TRE 1/2M program...here we go!

[@onigelvez4113]

The laughter on the blooper rejuvenates me..Thanks for this video!

[@dylyo1]

Grateful for these! Just ran some more hills yesterday, very hard when your new but effective. Tempo 30-50mtr x 10sec rest repeats (depending on the hill) one day. Coupled with 50 or 100mtr flat sprints x 10sec rest different day noticing normal run fatigue lessening.

[@anitabruzelius3905]

great video, I am soo scared of running downhill but getting better slowly but steadily... love the uphill though!!! that is the only part of running i find fun :-)

[@jessiejye1182]

me too Anita, i'm scare to run fast downhill... the risk of falling down is high😂

[@denisemorris4319]

I got my third half on the beach. Got any running on sand info. All your other videos are very informative. Thank-you !

[@TheRunExperience]

Running on sand is tricky. I would suggest to try barefoot first and make sure to focus pulling your feet up through your inseam to avoid sinking in the sand.

[@denisemorris4319]

@@TheRunExperience thanks, will do.

[@lupitaocon6342]

Omg just in time. I am signed up for the winter marathon at the headlands. And I have no experience but I have been training with weighted vest ( not running, just hiking). I am a little nervous but excited

[@lmc4964]

just started recently and used poles last week, very helpful

[@keepfocus3849]

Thank you so much. Great Instruction. I needed to hear your point of view. I am trying to educate myself with videos like this to learn where I went wrong and improve. I recently did my first trail run event at Wild Cat Canyon in the East bay. I don't usually go into runs at locations with out research. I couldn't find any app or info on the severity of the inclines or declines. Anyways, I went and also purchased Topo Mtn Racer 2 not realizing that I did the right thing in the purchase until during the event. I hadn't trained for a trail like this in Wild Cat Canyon. One of my many struggles was going down a steep decline with crevices and loose gravel. My confidence level wasn't all in but I took deep breaths and slowly with short strides made the trek down the mountainous hill. I love the challenge but I wish I was a little more prepared. Road runs are completely different than highly technical Trail runs. I am going to take more time to train for these kinds of runs in the trails. I had fun and a good time.

[@mtnpwny]

Letting my heel come down while climbing led me to get some gnarly Achilles issues. I now mostly climb on the balls of my feet, and run on my forefoot. But to each his own!

[@angelagallegos2345]

Wow I've literally been running on my toes for 8 years. Since I had my gait and run analyzed at my local shoe store, I was told such and recommended a certain shoe. Thing is, I assumed running on my toes was ok! But, this explains why my calves become so sore. Thanks for putting up this vid!!

[@TheSandkastenverbot]

I wanna see those calves :-D And the store cleark who recommended this running style...

[@philfitzgerald6897]

Started trail running back in June and having a hard time with the UPHILL running. Very helpful video, trying these tips out early in this week as I have an 8k trail run this weekend.

[@ExerciseCompassionTL]

Thanks for the awesome video! This is super helpful and I really appreciate that you caption the highlights on the screen, makes it easier to follow along when there's a lot to take in :)

[@TheRunExperience]

Glad we could help!

[@alskndlaskndal]

Jeff Galloway talks a lot about alternating running and walking, even for road running. It's something that can be a bit counterintuitive but he makes some interesting points.

[@calebgarlipp9714]

I enjoy using road shoes even for very steep and technical trails. I usually focus on pulling up with my hip flexors.

[@mateonevis142]

One needs to take precautions when surfing Cron behind him too. Can get heavy out there!

[@paulhuang291]

Just finished my Headlands Marathon, recognized that area immediately! Should have watched this video earlier

[@jheiel02]

Super cool and practical tips.

[@littlestnoon]

Thank you for all your advice! Did my pb 5km parkrun today 28.20!

[@TheRunExperience]

Way to go, Greta!

[@turloyd]

Great tips! This terrain is just like the moors here in U.K. Love running this terrain hard but great fun! P.S. Cool Pooch!

[@edwardwickham6833]

Stellar content. I love that you get real and in-depth about this topic.

[@jakejacobs4411]

Awesome advice. Key ideas cadence, mental engagement and uphill/downhill strategy. Gluten should be slightly sore after hill running. I need to develop better downhill techniques

[@joeespinosa8397]

This is a VERY informative video! I also enjoy your '3 Hill Running Tips for Stronger Running' video. I used those recommendations when I ran the Run to The Top (Mt. Baldy) race this past Labor Day. Those tips helped immensely! Have you done any videos on post race recovery (no matter the distance)? Not just what to do immediately following a race, but also how much time to take off before getting back into the training grove.

[@northernninjarunner5506]

Hey Coach Nate thanks for the great video, I am going to try a trail run up through the woods on Saturday. I have done a Superman twice now sadly on the flats, 2nd time with a tree root.

[@TheRunExperience]

oh no, maybe you should channel your inner Batman next time and fly over those roots! Have a great run!

[@northernninjarunner5506]

The Run Experience Who are you? I am Batman 🦇 🏃‍♂️

[@WolfDreamer1112]

I have a 7k trail race coming up (my first trail race), and this video relieved some anxiety about running hills. I run trails all the time, but the hills wear me out. I'll be trying these suggestions in my training now. Thank you.

[@TheRunExperience]

Good luck with your first trail race!

[@WolfDreamer1112]

@@TheRunExperience Thank you so much!

[@dfc3usaf]

Great video for training for the hills!! Thanks!!!

[@sunnyescher9714]

i love your tipps! thank you so, so much!!! i tried a few and they always helped me through some tough training , workouts and races especially ultras and i taught them to other runners as well. and so i will with this one. ps and pf course i recommended your channel.

[@TheRunExperience]

Love hearing that!

[@DaveDo-ht9mg]

Love for you to do a version of this with poles! Both up and downhill

[@toniviudez6371]

Great video Nate. I was missing good advices for trail runs and/or races.

[@Flyingcatdog313]

i'm beginning to run trail and this was very helpful

[@rushodai929]

What I can get away with on a 5K or 10k trail race destroys me on the halfs. Watching this video again reminds me of the things I need to focus on.

[@lamlytegg4532]

whoa great explaining, i liked it

[@93cs]

Great help! Looking to add these tips to my arsenal

[@Michael-4]

This was useful thank you.

[@kingharryannis]

Thats a happy dog.

[@TheRunExperience]

Yep Nora loves being outside

[@NaomiMadelin]

I've adopted the 20/20 technique and it's a life saver. I'm not necessarily faster than others running, but I'm not slower either - and I'm definitely often less out of breath! I just linked to this video on my blog - so good. Thank you. x

[@rebeccadillard8333]

Always love the blooper reel! All of you are so funny and cute

[@anghelissimo]

Awesome. Thanks for this extremely informative video, Deadpool.

[@sandybarrens]

Excellent video thanks so much for this information.

[@therespectedlex9794]

It's food for thought, and I see what you say about fatigue. But you can't stop me on the downhill anyway. It's all fitness conditioning and mental focus. It should be impossible to begin with, before training.

[@xtrekrex]

I learned the hard way with knowing when to walk.

[@balrajsingh776]

Very helpful video, many thanks.

[@lukeomalley4405]

Very helpful one of the best videos

[@anthonyjpaul]

Awesome stuff

[@happysmurfette]

Yer dog is so good not running away too far🐕🐶🦋❣️💕 luv her! O ya the video was good too😄

[@Kevin-sy8uf]

Absolutely fantastic! Thank you so much

[@lagaman11]

Really good tips. Thanks!

[@rogaia]

Really good approaching

[@iwanttoliveinthewoods]

Some excellent information thanks!

[@livings4086]

Really informative thank you. Wish had more trails where I live in UK

[@danielconde13]

Man, super cool tips! Thanks! 👍

[@DaretoExplorePh]

New learning from you sir. Thanks.

[@lisaemerson1733]

That was super helpful! Thank you

[@cooldudep]

Damn.. thanks for the great tips, I ran up and down multiple hills in a 10k yesterday and my calves are so busted rn. I was doing a lot of that tip toe thing you said to not to do I think.

[@helenfrank1334]

Great advice thanks a lot

[@sanricklim7185]

that dog is good!

[@zuzunowak]

YAAASSS!! Thanks for this!

[@carolynbollozos8261]

Great video, thanks!

[@projetchalet]

running uphill lower my hearth rate somehow... but I feel like puking if I got to fast. - Intake of O2 seems to be crucial so I'd suggest to breath harder even if you don't need it yet.

[@shabirahmad744]

Good advice...thanks

[@kylecanzian6565]

Good tips!

[@armandoguastini5959]

Thank you so much ...Very helpfull tips !

[@TheRunExperience]

Thanks, Armando!

[@krioni86sa]

That doggo is soooooooo cute!!!!

[@angelkon9380]

Wish we had some hills in Florida

[@TheyCMA]

that was really good, thanks 😁

[@bichonmomr]

3:27 nora be like "dude, lets go!"

[@ericharrison742]

Any suggestions about reducing the likelihood of ankle sprains? All I've come up with on my own is not to let my attention drift.

[@TheRunExperience]

If you feel that it is sprained I would suggest getting it checked out by a physician. Otherwise, I would focus on strengthening your ankles as well as mobilizing/stretching them after every run if they're continually giving you trouble. Check out this video on trail running exercises for your ankle kzbin.info/www/bejne/bIjUfGCYnMqSitU

[@sebastianestrada4690]

My first trail race was 21k and 1000m positive and my mistake was that when downhills started I ran fcking fast, so fast that I totally butchered my legs and I got cramped and exhausted after 3km of downhill

[@jms9688]

2:34 dog is not thinking about cruising

[@withoutmalicexo]

Jelmer Samplonius dog: why is hooman talking so much today?

[@marniemadsen4994]

Good stuff!

[@fredperalta5983]

very enlightening! been trail running quite a while and doing some of your tips. i learned more from you though. thank you very much!

[@wendellapache5269]

Good job bud.

[@IrishMexican]

Rodeo?

[@unknownKnownunknowns]

Thanks for the video coach Nate. Any tips for preventing ankle sprains? The super-cushioned shoe trend feels like the roll will be all the more severe the higher your foot is off the ground.

[@terermate]

good tip

[@erichandley5176]

Informative, do you have any videos for trail running in cold weather?

[@PhotonU812]

AZ Trail Runs Shendo Cat Racing Xterra

[@texasryans]

When running down a very steep loose gravel trail, should my toes be pointed forward or should I be side stepping?

[@kelvinnguyen6048]

Lol you guys are fun. Ty!