Introduction

Trail running isn’t just about endurance: climbs and descents shape the rhythm of a race and often determine the final standings. To turn ascents into an asset rather than a struggle, runners must learn to pace themselves, adopt proper posture, and strengthen the right muscle groups. To ensure descents don’t become a limiting factor, it’s crucial to prepare the quadriceps and develop both technique and confidence through practice. This guide brings together the best strategies to master elevation gain and loss: posture tips, pacing strategies, specific workouts, and strength training.

Uphills: Techniques and Posture

Managing Effort

As the slope increases, so does your heart rate. The first rule is to slow down early to stay below your anaerobic threshold and avoid burnout. When the incline exceeds 15%, walking often becomes more efficient than running: it lowers your heart rate and conserves muscles for long climbs. Walking should never be seen as weakness—even elite trail runners alternate running and walking to preserve energy.

Stride and Position

On moderate slopes (under 15%), you can keep running by shortening your stride and leaning your upper body slightly forward. Small steps are more efficient and help reduce fatigue. On steeper climbs, walking becomes essential: the "hands-on-thighs" technique helps push yourself upward while easing muscle strain. On very steep or loose terrain, use micro-steps, land on the forefoot, and zigzag to reduce gradient. Regardless of the incline, lean slightly forward, relax your shoulders, and use your arms as levers to assist your legs.

Using Poles

Poles help distribute the effort between upper and lower body, especially on long distances or steep terrain. On gentle inclines, alternate poles with your steps; on steeper climbs, plant both poles at the same time to help pull yourself upward. Adjust the length (shorter for climbs) and practice with them during training to make the movement automatic.

Climb Workouts to Improve Performance

Strength Training

Uphill power depends on strong quads, hamstrings, and glutes. Recommended exercises include: Bulgarian squats, step-ups, Romanian deadlifts. Add core work (planks, side planks, resistance band rotations) to stabilize your center of gravity. Exercises like squats, lunges, and high knees on a step build concentric strength, while eccentric squats and slow step-downs prepare you for downhill impact. Two strength sessions per week are enough.

Short Hill Repeats

Short hill repeats (80–150 m or 30–40 seconds of effort) build power and explosiveness. Example: 10 to 12 reps of 30 seconds at maximum effort with downhill recovery. Intensity: zone I5 (95–100% max aerobic speed), RPE 8/10.

Long Hills and Threshold Work

For climbs between 300 m and 1 km (6 to 30 minutes), work at race pace: for example, 3×10 min or 4×8 min at 80–85% of max heart rate with downhill recovery. Progressive hill runs (10–20 minutes gradually increasing pace) develop specific endurance and effort tolerance.

Steep Hills and Variations

Include sessions on very steep slopes to practice alternating running and walking. Mix runnable sections with steep segments to improve your ability to restart quickly. Combine moderate long climbs for endurance and short steep ones for explosiveness.

Sample Week Focused on Uphill Training

Downhill: Mastering Negative Elevation

Specificity

Descents are often more challenging than climbs: they involve intense eccentric contractions and put heavy strain on the quads. Poor technique can lead to pain, loss of speed, and increased injury risk.

Technique and Posture

• Relax your body and increase step cadence: quick, small steps prevent harsh braking.

• Lean slightly forward: keep your center of gravity over your feet, knees bent, arms for balance.

• Look ahead: anticipate terrain, adjust your stride.

• Adapt your stride to the terrain: on loose or unstable ground, widen your stance or zigzag.

• Practice regularly: technique improves with experience.

Workouts to Improve Downhill Skills

Technical Sessions

Train 2 to 5 times per week on slopes between –5% and –20%: vary speed and incline, add accelerations of 30 seconds to 2 minutes to improve coordination and confidence.

“D-” Sessions (Chairlift-Assisted)

Gradually accumulate downhill volume: e.g., 4×500 m active descents with uphill recovery at endurance pace, then increase volume (5×500 m, 6×500 m). This strengthens muscular resistance to impact.

Technical Work and Plyometrics

Add jumps, bounds, skipping steps, and slow stair descents to improve proprioception and shock absorption.

Eccentric Strength Training

Include eccentric squats, drop jumps, and controlled stair descents to strengthen quads and tendons. Complement with core work and balance drills.

Sample Week Focused on Downhill Training

Integrating Climbs and Descents Into a Training Season

• Monday: strength for power and injury prevention.

• Tuesday: long climbs for specific endurance.

• Wednesday: easy endurance run for active recovery.

• Thursday: uphill intervals for power.

• Friday: rest or light strength session.

• Saturday: long run with significant elevation to simulate race conditions.

• Sunday: technical downhill work.

Adapt Based on Your Level

• Beginners: keep intensity low, focus on one short hill session and one rolling long run.

• Intermediate: add threshold climbing and regular downhill sessions.

• Advanced: combine long climbs, high-volume descents, and complex technical blocks.

Key Tips

• Gradual progression: increase elevation gain and loss step by step.

• Technique before speed: master foot placement and balance before accelerating.

• Nutrition & hydration: take in 30–60 g of carbs per hour on long runs.

• Recovery: include deload weeks and get sufficient sleep.

• Gear: choose the right shoes, adjust poles, wear calf sleeves to reduce vibration.

• Mindset: build confidence by practicing descents regularly.

Conclusion

Mastering elevation in trail running rests on two pillars: uphill power and downhill ease. By adjusting your stride, alternating between running and hiking, using poles effectively, and strengthening key muscles, you'll improve on climbs. By working on downhill technique, accumulating negative elevation, and preparing your quads with eccentric training, you'll gain fluidity and confidence. Integrate these sessions into a structured plan, progress gradually, recover properly, and above all—enjoy the terrain to turn every climb and descent into an advantage.