From Dirt Roads to Mountain Slopes: Tips to Level Up Your Trail Running Skills
Trail running wouldn’t be nearly as exciting if it were an easy sport. After more than forty years on the trails, I’ve had the chance to experience a lot: ten Rim-to-Rim-to-Rim crossings of the Grand Canyon, summiting more than a dozen Colorado peaks over 14,000 feet, taking part in multi-day running adventures, and finishing more than two hundred ultramarathons. Even after all of that, trail running still demands a great deal of skill and knowledge from me.
On the road, I feel reassured because I know exactly where the finish line is. But on the trails, the feeling is completely different. Every climb makes me ask myself: can I really get through what’s ahead? That mix of challenge and attraction is what makes the journey so memorable.
Heading onto singletrack that winds up hills, through deep forests or across remote terrain is always a complex journey. Out there you face natural elements you’ll never encounter on roads or treadmills. Whether you’re just starting to explore the trails or already have decades of off-road running behind you, the thoughts below offer a few tips to help you feel more confident every time you step onto technical terrain.
1 - Technical Terrain
The challenge
No two steps feel the same. Once you leave smooth pavement behind, you constantly have to navigate rocks, roots, fallen logs, small streams, mud, ruts and off-camber ground. All of this demands absolute focus.
The obstacle
Tripping, slipping and falling are hard to avoid. As the terrain gets rougher, it’s easy to hunch forward and stare straight down at your feet with every step.
The solution
- Keep your eyes looking ahead and stand tall, as if a string were gently pulling you up from the top of your head. By focusing 4–6 meters down the trail, it’s easier to spot the smoother line through technical sections.
- Maintain an upright posture and engage your core so your body stays stable, helping you react more quickly when the ground becomes unpredictable.
The payoff
You’ll become more agile. Moving over obstacles helps improve knee lift, push-off power and core stability.
2 - Steep Climbs and Descents
The challenge
Hilly terrain always forces runners to manage their effort and control their endurance with every step.
The obstacle
Climbing sends your heart rate soaring and burns a lot of energy. Descending, on the other hand, puts heavy load on the quads. If you bomb downhill too hard, especially when you’re new to it, you can end up with lingering soreness or discomfort in your knees.
The solution
- Run by feel instead of chasing pace. When you start to feel your body working too hard, switching to a short hike break can help you preserve energy without overloading your system.
- Don’t forget to add strength training to your routine. Regular lifting will help you feel more confident on climbs and more controlled on descents.
The payoff
Once you’re used to hilly terrain, flat runs will feel much easier. This type of training boosts your cardiovascular fitness, builds strength in key muscle groups and improves your ability to control movement.
3 - Remote Terrain
The challenge
Trail routes often lead you far away from familiar paths. In more remote areas, you have to be proactive and self-reliant in every situation.
The obstacle
Many trail areas are outside of cell service, and sometimes beyond the reach of any public transport. If you become overly fatigued or injured, you can easily end up exposed to wind, sun or bad weather without being able to call for timely help.
The solution
- Study the route before you head out: distance, key turns and terrain features. Download the map to an app like Strava so you can stay on course even without service.
- Tell a friend or family member where you’re going and how long you plan to be out.
- Always check the weather forecast and adjust your plans accordingly.
- Ideally, run with a partner. Two people are always safer than one.
- Finally, make sure you carry the essentials you’ll need for that trail.
The payoff
You make it home safely – and that’s ultimately what matters most.
4 - Dizzying Heights
The challenge
Narrow ledges, steep drop-offs right beside the trail and big elevation gains are all common features of many routes.
The obstacle
Many runners get anxious when exposed to heights. At altitude, your heart rate climbs more quickly and your body can slip into a state of nausea, headache or intense thirst, which makes it harder to think clearly and make good decisions.
The solution
- Know your limits and only continue when you genuinely feel safe. If something feels wrong, turn around and return to more familiar ground.
- Running with someone you trust can help you stay calm. A few encouraging words at the right time can make tough sections feel more manageable.
- Slow down and take it one step at a time through exposed or dangerous stretches.
- Stay hydrated, fuel consistently and adjust your effort so your body can better adapt to the thinner air at altitude.
The payoff
Your top priority should always be safety. Knowing when to stop not only protects you, it also shows the responsibility of a mindful trail runner.
5 - Essential Gear
The challenge
Trails come with more variables, which means you’ll spend longer out there and face conditions you’ll never see on flat road runs.
The obstacle
In places without services or shops, you can’t just rely on your phone. Road shoes also wear out quickly when constantly hammered by rocks, roots and mud.
The solution
- Trail shoes are built with durable uppers, water-resistant features and outsoles that grip on slick surfaces. Your feet will thank you for that extra protection. Some suitable HOKA options include Challenger, Speedgoat 6, Stinson.
- Carry a phone, water, snacks, a headlamp, a hydration vest and a wind- or rain-resistant jacket in a well-fitting running pack.
- If you often run long distances or have knee issues, trekking poles can make your outings safer and more stable.
The payoff
With the right gear, every outing feels more comfortable. You’ll be free to explore more trails without constantly worrying about small risks along the way.
6 - Key Principles on the Trail
The challenge
Protect the wildness of nature and leave the trail as you found it.
The obstacle
Small, thoughtless actions can scare wildlife, damage ecosystems or disrupt the sense of calm that others have come to enjoy.
The solution
- Remember you’re not the only one using the trail. Yield to pack animals and to those climbing uphill. When passing others from behind, announce yourself politely and clearly say which side you’ll pass on.
- Keep your distance from wildlife and learn how to respond if you encounter animals on the trail.
- Stay on the established path. This helps reduce erosion and protect the landscape.
- Leave nothing behind. If you see trash, pack it out.
- If you listen to music, use just one earbud so you can still hear what’s happening around you.
The payoff
You help preserve the natural beauty that drew us to the trails in the first place.
(Image 1 – A runner enjoying every moment on steep terrain)
Switching from road running to trail running is always a big adjustment. Be patient with your body when you feel sore, tired or frustrated that your pace is slower than usual. With consistent practice, you’ll grow stronger, more agile and ready to take on tougher routes.
If you’d like more support, feel free to reach out to me or the coaches at Sundog Running. We create personalized training plans and offer one-on-one coaching tailored to each runner’s needs, experience and schedule. Our goal is to remove the guesswork from your preparation so you can step confidently into your next trail adventure.