The biggest problem road runners have transitioning to trail running is running on the varying surfaces. When trail running, runners not only have to deal with steeper inclines and declines than road running, but also have to watch the path they are running on for obstacles. Roots, rocks, stumps, vines, shrubs, and anything else found on the ground of a trail, makes trail running surfaces more challenging. However, these obstacles can help you make up considerable time in a trail race if you learn how to navigate them and use them to your advantage while maintaining your normal running form.
The key is to watch your step. However, you do not want to watch every step as you take it. First off, when approaching an obstacle you want to determine how and where you want to attack it without losing any speed. Much like when driving a car, you do not want to look directly in front of yourself because you will see the hazards on the road before it is too late. Rather drivers must focus their eyes ahead of where they are traveling. It is the same for trail running. When trail running it is recommended that you focus your eyes about 6-10 steps ahead. This will allow you to make a plan of action about how you want to traverse the obstacle before you reach it.
Now that you know what steps you are going to take when traveling over the obstacle, you need to continue to look forward for two reasons: to determine if another obstacle awaits you and to maintain proper running form. Anytime you are looking directly down at the ground you are slowing down and losing time. When trail running you want to always keep your eyes forward, as close to how you would while road running. This task is a bit more about mental toughness. You have to trust that your mind will tell your body when it is about to step on an obstacle. You must keep your eyes forward even though you want to look down. The lead runner in the picture above is doing this, looking straight forward to the next obstacle. The trailing trail runner is looking directly at his current step because his foot is stepping on the obstacle.
When your foot finally arrives at the obstacle you want to look down briefly to see exactly where your foot needs to plant and pivot. This will help you avoid twisting an ankle or other injury. With a little practice, obstacles can be great places to pivot on a windy trail run or to propel yourself forward. How you run over obstacles can give you a competitive advantage over the competition.
When trail running look 6-10 steps ahead whenever possible to maintain form. When you approach an obstacle make a plan of how you want to traverse it. Then keep your eyes forward while glancing down to ensure each step is planted where you had planned it. Take these “steps” and you’ll be running a faster trail race in no time!
These are great tips. I might add that when I’m in a short trail race, like a 10k, I listen for people tripping ahead of me. This not only alerts you to natural obstacle ahead, but perhaps a human one if they face plant.
That’s true. I ran the XTERRA GA Thrills in the Hills half marathon race at Ft. Yargo last year and the trail was soaked from 4 days of straight rain. I hurdled 4 people who fell directly in front of me during the race! I forgot about human obstacles. Thanks Rev.
You hurdled? I did not realize that you too were a hurdler. Sweet. Hurdlers are super athletes in my book.