Member Question:
“What’s the best technique to use when running on trails? By this I mean, I have noticed some people run more on their toes than heel strike. Is this just personal preference or style? And should it change when going up and downhill? Or on rough terrain?
Also, I noticed on the last Sunset Trails that I felt like I was bracing myself coming downhill, because I was a bit nervous, and not used to the terrain. Is it better to let go a little, or hold back (not on the steep slopes, but just on a downhill generally).”
Nikki – Level 3 Member
A brilliant question from Nikki — because “good trail technique” isn’t one magic style. It’s a set of small adjustments you make based on the terrain, the gradient, and how confident you feel in the moment.
Below is a practical, coach-style guide to footstrike (toes vs heel), what changes uphill and downhill, and how to stop feeling like you’re bracing on descents.
Toes vs Heel Strike on trails: preference, or technique?
On the road, runners can often “get away with” one consistent pattern. On trails, the ground changes every few steps — so the best runners aren’t locked into toe-running or heel-striking. They’re adaptable.
The simple rule
Aim to land with your foot under your body, with accurate, quick contact.
That usually creates a midfoot-to-forefoot landing on most trail terrain — not because “toe running is best”, but because:
- It reduces overstriding (which is what tends to cause heavy heel strikes)
- It helps you react quickly to rocks, roots, and cambers
- It keeps your centre of mass more stable when the ground is unpredictable
When heel contact happens (and that’s OK)
A light heel touch can still happen, especially:
- On flatter, smoother trail sections
- When you’re moving slowly
- When you’re tired
The issue isn’t “heel = bad”. The issue is reaching your foot out in front and landing hard — that’s when you feel braking forces, wobble, and a higher chance of slipping.
What should change when running uphill?
Uphills reward efficiency, not power.
Key technique cues for hill climbing
- Shorten your stride (think: smaller steps, faster rhythm)
- Lean slightly from the ankles over your core (not folding at the waist)
- Drive the arms a bit more to help rhythm
- Keep your feet landing underneath you
“Footstrike-wise, most runners naturally move to forefoot uphill because the slope brings the ground to you.“
If it’s steep, hiking is not failure — it’s smart pacing. Many strong trail runners hike steep climbs to save legs for the rest of the run.
What should change downhill?
Downhills are where trail running feels the most “technical” — and where confidence matters.
The biggest mistake: bracing and braking
That feeling you described — bracing yourself — is incredibly common.
When we’re nervous, we tend to:
- Lean back
- Reach the foot out in front
- Land hard on the heel
- Tense the shoulders and jaw
It feels safer, but it actually makes you less stable because you’re constantly “catching” yourself.
Better downhill form (even at controlled speed)
You don’t need to bomb it. But you do want to stop fighting gravity.
Try these cues:
- Lean slightly forward from the ankles , slightly over your core (tiny amount)
- Quick feet (higher cadence, shorter steps)
- Land under you (avoid reaching)
- Soft knees (think: absorb, don’t lock… treat your legs like suspension forks on a bike)
- Arms out a little for balance (trail running is allowed to look a bit “messy”)
Footstrike will often become more forefoot when you do this well — again, not forced, just a result of landing under your body.
Rough terrain: how to place your feet
On technical ground, the goal isn’t perfect footstrike — it’s good decisions, quickly.
Practical tips
- Look 2–4 metres ahead (not straight at your toes)
- Choose stable landing spots: flat-ish rock, firm dirt, the “high” side of a root
- Aim for “light” contact rather than stomping
- Forefoot running reduces your contact patch with the ground meaning you can position your trail shoe into smaller areas.
- Accept micro-slips: a tiny skid is normal; panic is what turns it into a fall
If you’re constantly watching your feet, you’ll be late to react. If you look too far ahead, you’ll miss the details. The sweet spot is scanning ahead while letting peripheral vision handle the immediate ground.
“Let go” or “hold back” on downhills?
The honest answer: neither extreme.
- “Let go” can be great on smooth descents when you’re confident.
- “Hold back” is sensible on slippery, rocky, or unfamiliar terrain.
But the best middle ground is: stay in control without braking every step.
A useful test
Ask yourself: Can I change my line in one step if I need to?
If yes, you’re in control. If no, you’re either going too fast or you’re bracing so hard you can’t move freely.
A quick confidence drill for descents
Next time you’re on a gentle downhill (not steep), try this for 30–60 seconds:
- Relax your hands (open them)
- Exhale fully (drop the shoulders)
- Take 10% shorter steps
- Speed up the rhythm slightly
- Keep your chest facing down the trail
You’re not trying to run faster — you’re trying to feel smoother.
The Big Takeaway
Trail technique is less about copying one “perfect” footstrike and more about:
- Staying stacked (foot under body)
- Keeping steps quick and light
- Adjusting stride length to the terrain
- Letting your body move naturally uphill and downhill
The above techniques and tips are there to support your trail running experience BUT the best way to improve and learn is to attend one of our monthly “How to Trail Run Workshops”. The workshops are suitable for all abilities of runner and cover: vision on the trail, posture and foot placement, how to run technical terrain, and basic hills technique. Head over to our Guided Trail Runs page to view upcoming workshops.