Trail technique series
Technical Trail Running
Rocks, roots, ruts and loose ground slow most runners down far more than fitness does. Technical running is a skill, and like any skill it improves quickly with a little regular practice.
- 1st place (50yr) UTA100K by UTMB, 2026
- Trail technique series
- Running form analysis included
The five cues for technical trails
How to get better at technical running
- Run it often. One technical trail run a week does more than any drill.
- Slow down to learn. Run technical sections at an easy effort first, so your attention goes to your feet, not your breathing.
- Repeat a short section. Pick a rocky 100 to 200 metre stretch and run it several times, a little faster each time.
- Practise when tired. Footwork fades as you fatigue, so include technical ground late in long runs.
- Build foot and ankle strength. Calf raises, single leg balance and hopping drills help your feet react. See the calf and foot routines.
Footwork drills
| Drill | How |
|---|---|
| Quick feet | Fast, tiny steps on the spot or through a ladder for 15 to 20 seconds |
| Single leg balance | 30 seconds each leg, then with eyes closed |
| Lateral hops | Side to side over a line, light and quick, 20 contacts |
| Rock garden repeats | Run a short technical section several times, focusing on line choice |
Shoes and kit
A trail shoe with good grip and a secure fit around the midfoot makes a real difference on rough ground. Choose grip to suit your local trails, and make sure the shoe holds your foot without sliding on steep or uneven sections.
Questions runners ask
How do I get better at running on rocky trails?
Run technical trails regularly, look a few metres ahead, use short quick steps and practise short rocky sections several times at an easy effort.
Where should you look when trail running?
A few metres ahead, not at your feet. Your brain tracks the ground you are about to step on, so your eyes can stay up the trail.
Why do I trip on trails?
Usually from fatigue, looking too close to your feet or lifting your feet too little. Short, quick, light steps and regular practice help.
Do trail shoes make a difference?
Yes. Better grip and a secure fit give you more confidence on loose and uneven ground.
How often should I run technical trails?
Once a week is enough to see steady improvement in footwork and confidence.
Ready to train with a coach?
Talk it through with me on a free video call. No pressure, no lock in contract.