In trail running, running non-stop is a mistake. Yet many beginners see walking as a failure. Maintaining a relentless pace increases the risk of burnout. It is therefore vital to learn when and how to walk in trail running to stay efficient.
Key takeaways:
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Walking in trail running is essential on the most demanding sections.
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Active walking is essential when the gradient steepens or your heart rate begins to spike.
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Alternative, simultaneous, and active pushing techniques help tackle climbs with or without poles.
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A successful restart relies on anticipation and using the terrain to your advantage.
Walking in trail running: a strategy, not a weakness
In trail running, strong performance depends primarily on endurance. It is therefore crucial to adopt a proper running technique. For this, Power Hiking is key. Used by all trail runners, this technique consists of replacing running with dynamic walking on energy-demanding sections. Even for elite athletes, long climbs are tackled mainly through active walking.
Over the long haul, this saves you time. First, because you save energy by limiting glycogen depletion. Second, because your heart rate drops. You lower the intensity and are able to sustain the effort longer. Finally, because you avoid energy crashes. It is also the ideal moment to consume drinks and nutrition stored in your trail vest or belt.
What is the best advice for walking efficiently in trail running?
Knowing when to switch to Power Hiking
Two indicators tell you when to favour Power Hiking over running. The first is the terrain indicator. From a 15 to 20% gradient, active walking is more efficient because speed plateaus and your stride deteriorates. The second is the cardio indicator. When your breathing becomes harder to control and your heart rate spikes, it is better to walk to stay in the aerobic zone.
Techniques with trail poles
Trail poles help relieve your thighs on climbs. Trail runners widely use the alternative push. It consists of making diagonal movements (right arm with left leg, and left arm with right leg) to save energy on moderate to steep slopes.
The simultaneous push is more dynamic and powerful. This time, you plant both poles at the same time to tackle steep to very steep climbs. To conserve your energy, we recommend alternating techniques.
Technique without trail poles
Trail poles are not used in every race. In this case, the active push helps conserve energy and clear climbs without overexerting. It is characterised by firm foot placement and a dynamic cadence.
To move forward without poles, you need to adopt the right posture. On steep slopes, 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.
Restarting the run
Once the slope eases off, you need to be ready to quickly resume running. A good restart begins with anticipating the end of the climb. Before reaching the top, slightly increase your cadence to progressively transition back to running.
Use the terrain to your advantage as well. After a climb, the trail flattens out or goes downhill. Take advantage of this to restart without forcing and regain a natural rhythm. Loosening up is a clear sign of a successful restart. You should feel your breathing come back under control and your legs turn over smoothly.
What mistakes should you avoid?
Several mistakes should be avoided during a trail race. First, waiting until you redline before walking. Many runners stubbornly run for too long and blow up on the climb. You then risk accumulating excessive fatigue and making recovery much harder.
Another mistake is not adopting an active walk and getting distracted by the scenery. Walking in trail running with a relaxed posture, dragging feet, and no rhythm will cause you to lose time and recover poorly.
Finally, neglecting walking training is also a mistake. On race day, you risk lacking efficiency and experiencing premature fatigue. It is crucial to integrate Power Hiking, walking technique, and targeted strength work to perform well during a race.
Walking in trail running is essential. Whether on moderate climbs, very steep gradients, or during slumps, you need to learn to listen to your body and adapt your pace to conserve energy throughout the race.
