Trail running isn’t just road running with better scenery. It’s a different beast. You need strong legs, sure footing (and the right shoes!), and a mindset that welcomes a little suffering. And while there’s plenty of advice out there—log miles, run hills, lift weights—some of the best training tricks get overlooked. Here are six that deserve a spot in your routine.
1. Run Tired
Most runners train fresh. That’s fine for speed work, but trails don’t care how good you feel at mile one. They care about mile ten, when your legs are smoked, your brain is foggy, and there’s still climbing to do. Every so often, hit a run when you’re already spent. Maybe it’s after a gym session or the day after a long run. Your body will learn to keep moving when it wants to quit.
2. Look Up
Trail running makes you want to stare at your feet, and for good reason. Roots, rocks, and ruts are waiting to trip you up. But focusing too much on the ground slows your reaction time and kills efficiency. Train yourself to scan ahead. Keep your gaze about ten feet in front of you, picking your line before you get there. You’ll move faster and fall less.
3. Power Hike, Fast
Hiking isn’t cheating. The pros do it, and you should too. But there’s a difference between a casual walk and a strong power hike. Drive through your glutes, keep your arms moving, and don’t let yourself settle into a slow stroll. Training this way builds strength for climbing without the same impact as running, which means your legs recover faster.
4. Change Your Stride
On roads, most runners settle into a rhythm and stick with it. Trails don’t let you do that. Steep inclines, technical descents, and uneven terrain demand constant adjustments. Mix up your training to match. Practice quick, short strides on rocky sections. Open up your gait on smooth descents. Get comfortable switching gears on the fly.
5. Strengthen Your Feet
Weak feet mean weak runners. Every step on the trail asks your feet to stabilize, absorb shock, and push off uneven ground. If they’re not strong, the rest of your body works harder to compensate. Spend time barefoot, do balance drills, and train single-leg movements. The stronger your feet, the less effort you waste on every step.
6. Run in the Dark
Even if you’re not racing overnight, nighttime running teaches skills you can’t get in daylight. It sharpens focus, builds confidence on unpredictable terrain, and forces you to trust your instincts. Plus, if you ever find yourself chasing cutoff times or finishing a long day of running, you’ll be glad you practiced moving through the dark.
Try these out, mix them into your training, and see what sticks. The best trail runners aren’t just fast—they’re adaptable. And the more tools you have, the better you’ll handle whatever the trail throws at you.