In trail, running all the time is a mistake. Yet many beginners see walking as a sign of failure. Maintaining a sustained pace, however, increases the risk of exhaustion. It is therefore essential to learn when and how to walk in trail to stay efficient.
Key takeaways:
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Walking in trail is essential on the most demanding sections.
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Active walking is essential when the gradient becomes steep or your heart rate starts to spike.
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Alternating, simultaneous and active push techniques allow you to tackle hills with or without poles.
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A successful restart relies on anticipation and using the terrain.
Walking in trail: a strategy, not a sign of weakness
In trail, a good performance depends above all on the ability to last. It is therefore important to adopt a good running technical approach. For this, Power Hiking is the go-to method. This technical approach, used by all trail runners, involves replacing running with dynamic walking on sections that are too energy-costly. Even professional athletes tackle long climbs predominantly with active walking.
In the long run, this saves you time. First, because you conserve energy by limiting glycogen consumption. Then, because your heart rate slows. You drop in intensity and are therefore able to sustain effort for longer. Finally, because you avoid energy peaks and crashes. This is also the ideal moment to consume your drinks and food stored in your trail vest or belt.
What tips will help you walk effectively in trail?
Knowing when to switch to Power Hiking
Two cues help you know when to switch to Power Hiking rather than running. The first is the terrain cue. From 15 to 20% gradient, active walking is more efficient because speed no longer increases and your stride deteriorates. The second is the cardio cue. When breathing becomes harder to control and heart rate spikes, it is better to walk to stay in the aerobic zone.
Technical approaches with trail poles
trail poles help relieve your thighs on the ascent. Trail runners frequently use the alternating push. It involves cross movements (right arm with left leg and left arm with right leg) to conserve energy on moderate to sustained gradients.
The simultaneous push is more dynamic and more committed. This time, you need to plant both poles at the same time to tackle steep to very steep gradients. To conserve energy, we recommend alternating between technical approaches.
Technical approach without trail poles
trail poles are not used in every race. In that case, active push helps conserve energy and tackle hills without too much difficulty. It is characterised by firm foot strikes and a dynamic cadence.
To move forward without poles, you need to adopt the right posture. On steep gradients, place your hands on your thighs to reduce the load on your quadriceps. Lean your torso forward to engage your glutes more. Look ahead to anticipate the terrain.
The restart
After the gradient breaks, you need to be able to resume running quickly. A good restart begins with anticipating the end of the climb. Before reaching the top, slightly increase your cadence to gradually transition back into running.
Also use the terrain to your advantage. After a climb, the terrain becomes rolling or downhill again. Use this to accelerate without forcing it and find a natural rhythm again. Relaxation is a good sign of a successful restart. You should feel your breathing coming back under control and your legs turning over easily.
What mistakes should you avoid?
There are several mistakes to avoid during a trail race. First, waiting until you're in the red before walking. Many runners push themselves to keep running for too long and blow up on the climb. You risk having accumulated too much fatigue and recovering far more slowly.
Another mistake is failing to adopt an active walking style and letting yourself get distracted by the scenery. Walking in trail with a relaxed posture, shuffling steps and no rhythm will cause you to lose time and recover poorly.
Finally, neglecting walking training is also inadvisable. On race day, you risk lacking efficiency and experiencing premature fatigue. It is vital to incorporate Power Hiking, the technical walking approach and targeted muscle strengthening to perform well in a race.
Walking in trail is essential. Whether on moderate climbs, very steep sections or during low-energy patches, you need to learn to listen to your body and adjust your pace to conserve energy throughout the race.
