Trail running

Trail running means running off-road, on paths and mountains. Judge it by effort and time, not pace: terrain and climbs change everything.

• Climbs: shorten your steps. On steep slopes (above about 15 %), power-hiking with hands on thighs or with poles is often as fast and saves energy.
• Descents: look 3 to 5 metres ahead, take quick short steps, arms out for balance. It is a skill to practise.
• Rule of thumb: every 100 m of climbing takes about as long as an extra kilometre on the flat.
• Safety: share your route, carry water, a charged phone and a windproof jacket, and check the weather.

Start on gentle trails and build up the climbing gradually.