Trail Running Tips | How To Handle Steep Terrain 

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!!

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

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.

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.

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

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

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!

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

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!

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!

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.

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.

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

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

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.

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.

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

Great help! Looking to add these tips to my arsenal

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

just started recently and used poles last week, very helpful

First time I’ve seen you and what an excellent watch. I tried trail running several times in the past but injuries due to bad techniques meant I had to stop. And you know it gets harder to get back into it. Watched many videos on trail running and there were good tips in those - but you break the process down and explain in a easy manner. Just brilliant. The best trail running video I’ve watched ! Thank you!

Excellent video thanks so much for this information.

Absolutely fantastic! Thank you so much

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 :)

Awesome. Thanks for this extremely informative video, Deadpool.

Really good tips. Thanks!

That was super helpful! Thank you

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

Some excellent information thanks!

One of best trail tips clips I've seen

Super cool and practical tips.

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!

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!

Very helpful video, many thanks.

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!

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

This was useful thank you.

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.

Great advice thanks a lot

Man, super cool tips! Thanks! 👍

Great video, thanks!

Very helpful one of the best videos

YAAASSS!! Thanks for this!

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.

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

Awesome stuff

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

whoa great explaining, i liked it

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.

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.

Really good approaching

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.

New learning from you sir. Thanks.

Good advice...thanks

Running in the Marin Headlands is an amazing experience!!

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.

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

Good stuff!

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.

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.

Good tips!

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

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.

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 :-)

that was really good, thanks 😁

Thank you so much ...Very helpfull tips !

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

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

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

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

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.

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.

Good job bud.

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

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

good tip

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.

Lol you guys are fun. Ty!

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!

Wish we had some hills in Florida

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!!

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

That doggo is soooooooo cute!!!!

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.

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

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.

that dog is good!

I learned the hard way with knowing when to walk.

Gorgeous scenery! Where is this?

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.

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

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

I live down in Palo Alto, and sometimes think about heading farther afield for a weekend trail run. So, this video has me wondering, would the Marin Headlands be a good destination for that? I.e, worth a drive from the South Bay (where I usually run in the Open Space Preserves)? In the meantime, I will plan on walking the hard parts on my normal runs. Because yes, I've had the road mentality of thinking walking is for quitters.

I'm a stocky type of guy how can I be a better runner do to my size?

Any tips on healing Plantar fasciitis? I'm about 3 months into having it and been struggling to run because of the pain.

Nice video. Very informative. This hill looked relatively easy though. Can you a video about really uneven partly rocky hard and soft surface trails, or are the principles the same...?

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

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.

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.

How do you cope in the muddy conditions