Running on technical trails is difficult for all athletes even if some of them seem particularly gifted. Yet the sense of balance is a skill that we all have as children and that we lose with adulthood.

Can we improve our running technique on technical grounds?

The answer is yes, here are the 5 basic rules to follow on which to practice:

  1. Run with light and quick steps. The most difficult thing to obtain is to have a running technique with your feet able to move quickly without missteps and without having to think about the supports. When you remove the support from one foot, you must already be ready to move to the other one. Your center of gravity must remain balanced and centered without “sitting down.” The quick and light steps from one foot to the other will also avoid penalizing you, causing a reduction in speed and/or possible falls, due to the inevitable imperfections in the ability to always maintain a perfect balance.
  2. Concentrate on lifting the foot using the knee to keep the center of gravity aligned. Emphasize the process of lifting your foot with the body bent forward and the weight shifted accordingly. This will allow you to keep the center of gravity above the landing area while moving quickly from one foot to the other.
  3. Don’t look down. Do not continually stare at the ground or at the laces of your shoes, look straight ahead. Also, be sure to have good eyesight. Some of the athletes who think they cannot improve their running on technical routes fail to have an open view and maintain concentration due to vision problems.
  4. Don’t look around. Don’t get distracted, don’t talk, stay focused until you stop or get off the technical trails.
  5. Run relaxed. Your feet, legs, arms, neck and face must be relaxed, every part of your body must function in unison. Too much tension will turn your ankles and adductors into shock absorbers, making you risk a muscle injury.

The TRM Coach Tips:

  • Stretch every day to gain and maintain elasticity (Stretching Exercises)
  • Perform proprioception exercises, 2 times a week
  • Do exercises to improve the responsiveness of the foot, once a week: skip, kicking, etc.
  • Practice walking barefoot on sand and stones 1-2 times a week
  • Practice breathing exercises to learn to relax, 2 times a week (Mental Strenght Program)

Would you like some more advice? Email us: info@trailrunningmovement.com



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