Master Uphill and Downhill Trail Running

Love Hills, Hate Gravity?

Dave Taylor's Got You Covered 

We caught up with fell and mountain running coach, Dave Taylor (A.K.A Fell Running Guide), to bring you his expert tips on uphill running, and building confidence on the downhills.

Dave is a UK Athletics Coach specialising in Fell and Mountain Running (CiRF). An experienced, competitive fell runner himself, Dave provides coaching and training to trail and fell runners.

Uphill Trail Tips 

Tip 1: Don't be afraid to walk

“If the hill is steep enough, even some of the best runners in the country will walk up it. There comes a point where running is less efficient than a brisk walk uphill, so don't feel as though you’ve got to run all the uphills.”

Tip 2: Strengthen both legs

“Get strong on both legs rather than always relying on one leg to do the step-up. Work on that in training. Find something, like a rock or boulder, and deliberately use both legs as the lead leg to step onto it. When running, take nice short strides, landing with your foot close to you. When you do start walking, you can do a longer stride with more of a bent-over posture.”

When would you break into a walk from a run?

“Sometimes it’s psychological. You might think, “I'll just get to that little boulder and then I'll start to walk”. Other times you’ll just know from the feeling that it’s better to walk.”

Building Confidence Running Downhill  

Do you need to train for downhills?

“A lot of people think that training for hills in races means focusing on the uphill. They think, “Oh I've got to get strong going uphill”. Which you do. But it’s also downhills that really take it out of your legs. So you need to train for the downhills as well.

Incorporate downhills into your training at least once a week by deliberately seeking out some downhills.”

What if you don't live near trails, will tarmac hills work? 

“They will, but what the tarmac won't give you is the rough terrain training - the uneven pacing, stepping sideways over obstacles, things like that. The trail is best if you've got it. If not, just use what’s available to you.”

Alongside 1-to-1 online coaching advice, Dave offers a variety of skills courses. To find out more about the courses available visit https://fellrunningguide.co.uk/courses/ or click here.