6 techniques to help your trail running

Majell Backhausen is an Endurance Coach and Elite Athlete for Salomon, Suunto and Compressport, and an an advocate for simplicity, patience and longevity in the sport of trail running and outdoor pursuits.

When it comes to running, you want to be one step ahead of the game. Whether you're new to trail running or need a refresher, these six techniques can help you understand and better your trail running style.

The right cadence or rhythm will improve your running form, efficiency, and eventually your speed.

• Foot placement is key, aim to strike your foot below your centre of gravity.
• Optimal cadence is about 180 foot strikes or steps per minute with both your left and right food combined. To measure this, aim to strike either your foot at least 30 times in 20 seconds. To increase cadence, shorten your stride length by a third for each step.

• Keep relaxed, remember to breathe and maintain momentum.
• Raise your eyesight and try to look ahead. Looking at your feet will slow you down.
• Work towards looking 4-5 steps ahead of you, this will keep your thoughts focused on what you're doing
• Keep your running cadence high, don’t overreach your steps and ensure your feet fall beneath you.
• Take the outside line through corners to move smoothly and to maintain speed.
• Accept the forward fall and keep moving with it.
• Allow your arms to move freely, this will counter balance your legs.
• Remember that confidence will come with regular practice

• Build confidence by repetitively running technical trails. Start slow and easy, but be persistent.
• Keep your body relaxed, with your limbs (arms and legs) loose and reactive.
• Strengthen your lower legs with drills such as skipping, hopping, step-ups and balancing on one leg.
• Pay attention, don't get sidetracked or let your mind wander. Tripping and falling can happen before you realise it.

• Get a good head torch. Aim to brighten your dark surroundings as similar to daylight as possible. You will see better, move faster and build better confidence.
• Your head torch should be comfortable, rechargeable, fit you properly and have a high lumen count.
• Run with a group for better safety. Whether in a group or alone, always tell someone where you plan to go.

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