Uphill and downhill running technique (trail)

The good news is that these skills can be learned. Climbing efficiently and descending with confidence aren’t gifts reserved for elite athletes—they’re specific techniques that you can practice and improve, run after run. This article offers practical tips for conserving energy on climbs, gaining confidence on descents, and tackling Québec’s technical terrain with greater control. If you’re just starting out on the trails, check out our guide to getting started with trail running first.

Climbing: how to climb without exhausting yourself

The climb is where you either gain or lose energy on a trail run. Many runners attack the hills too aggressively and pay the price later on. The goal isn’t to go fast at all costs, but to move forward with the best balance between energy expended and distance covered.

Walking or running: A question of efficiency

Contrary to what your ego might tell you, walking uphill isn’t a sign of weakness. It’s often the smartest choice. Beyond a certain gradient, brisk walking becomes just as fast as running, while consuming much less energy and placing less strain on the cardiovascular system. The world’s best trail runners walk on steep hills; they know that the energy saved will be put to use elsewhere.

Here are a few guidelines for deciding when to switch from running to walking:

• On a gentle slope, running is generally still advantageous as long as your breathing remains under control.
• As soon as your pace drops, your strides become extremely short, and your heart rate spikes, switch to walking: you’ll lose little speed and recover significantly.
• On long distances like a 50 km race, walking strategically on the uphills helps you save energy for the second half of the course.
• Trust your breathing more than your pride: if you can’t speak a few words, you’re probably pushing harder than optimal.

Posture on uphills

Whether you’re running or walking, your posture makes all the difference on a hill. A common mistake is to bend at the waist, which compresses the rib cage and makes it hard to breathe. Instead, try to lean your entire body slightly forward, starting from the ankles, while keeping your back straight and your gaze focused a few metres ahead.

• Shorten your strides: small, frequent steps are less taxing than long strides that force your thighs to exert explosive effort.
• Push off with the ball of your foot and roll your ankle through the step to use your calf as a spring.
• On steep slopes, try power hiking: place your hands on your upper thighs and push with each step. This turns your arms into an extra source of support, takes the strain off your legs, and stabilizes your core.
• Keep your head up and your shoulders relaxed; a tense neck wastes energy unnecessarily.

Breathing and pacing

Climbing is an exercise in patience. The natural instinct is to speed up to get it over with as quickly as possible, but that’s precisely when you create an energy deficit that’s hard to make up for. Instead, breathe deeply and rhythmically, ideally synchronizing your breath with your steps to find a steady cadence.

Think in terms of constant effort rather than constant speed: on a hill, it’s normal to slow down. What matters is staying below your threshold. If you feel yourself getting out of breath, slow down immediately; a few extra seconds in the red can ruin the next few kilometres.

Using poles

On very mountainous trails or long distances, trail running poles become invaluable allies. When used correctly, they distribute the effort across your upper body and reduce the load on your legs.

• When going uphill, plant your poles in front of you and push off to propel yourself upward; the arm movement takes the strain off your quadriceps and calves.
• Adjust the length: slightly shorter poles are often preferable on steep slopes.
• Practice before race day. Using poles requires coordination, and poor technique does more harm than good.
• Always check the race rules: some races allow their use, others do not.

The descent: descend with confidence

While the climb tests your heart and lungs, the descent puts your legs, nerves, and technique to the test. Paradoxically, this is the part most runners dread the most, even though it’s where the most seconds to be gained lie. Descending well means learning to let go while maintaining control.

Overcoming Fear

Fear of downhill riding is perfectly normal: our brain instinctively holds us back as a protective measure. The problem is that a tense runner leaning backward is precisely the kind of runner who falls more easily. By holding back, you lock up your legs, pound the ground with your heels, and increase the risk of losing your balance.

Confidence comes with practice. Start with gentle, safe descents, gradually increase the incline and speed, and let your confidence build naturally. No one becomes a good descender in a single ride.

Downhill posture

Contrary to instinct, you shouldn’t lean back to brake. You descend best by keeping your body aligned—or even slightly leaning forward. Here are the key points for good posture:

• Look far ahead, about three to five metres, not at your feet. This allows your brain to anticipate the terrain and prepare your footing in advance.
• Lean your upper body very slightly forward, in line with the slope, rather than leaning back.
• Spread your arms like a tightrope walker: they act as your counterweights to adjust your balance with each step.
• Keep your core engaged and your hips active; your centre of gravity is what guides the descent.

Short strides, flexible foot placement

The key to a smooth descent lies in short, quick strides. Long strides where you brake on your heel send sudden jolts through your knees and disrupt your rhythm. Instead, aim for a high cadence, with light steps that touch the ground briefly.

• Increase your cadence: take a series of small, quick steps rather than lunging from one long stride to the next.
• Land your foot under your centre of gravity, flat or slightly forward, to absorb the impact rather than take it head-on.
• Keep your legs slightly bent: flexible knees act as shock absorbers, while stiff legs transmit all the impact.
• Stay light on your feet and responsive; imagine that you’re barely touching the ground rather than pounding it.

Choosing your line

A skilled descender reads the terrain ahead and chooses their path. By looking far ahead, you can spot obstacles and select the best line: go around a slippery rock, aim for an area of loose soil, or avoid deep mud. Anticipating the terrain helps you avoid sudden stops and panicked changes in direction that throw you off balance.

With experience, you’ll also learn to spot sections where you can let yourself go a little faster because the terrain allows it, while maintaining a safety margin to react to the unexpected.

Protect your quadriceps and knees

On descents, the quadriceps do the hardest work through eccentric contraction—that is, by braking with each step. It’s this type of effort that leaves your thighs feeling like jelly the day after a trail run and, if not managed properly, can lead to knee pain.

• A short stride and placing your foot directly under your body reduce the braking force absorbed by the quadriceps.
• Don’t run straight down: bending your knees distributes the effort across more muscles and protects your joints.
• Gradually get your thighs used to eccentric effort during training; it’s the best way to avoid unpleasant surprises. Our article on how to prevent injuries complements these tips well.

Technical terrain: roots, rocks, and mud

Québec’s trails are full of roots, rocks, and muddy sections, especially in the spring and after rain. This technical terrain requires vigilance and adaptability, but it becomes almost fun once you’ve mastered the ins and outs.

• Roots: Avoid stepping on them when they’re wet, as they’re as slippery as black ice. Step over them or place your foot in the gaps between them.
• Rocks: Choose dry, rough surfaces, and plant your foot flat to maximize traction. A brief, precise step is better than a hesitant one.
• Mud: Look for firmer spots along the edges of the trail, shorten your stride, and maintain your pace to avoid getting stuck. Accept getting dirty rather than stretching dangerously to avoid it.
• In any case, keep your eyes ahead and your footing light: on technical terrain, decision-making speed matters more than pure speed.

Specific strength training

Technique alone isn’t enough if your muscles aren’t up to the task. A well-prepared body handles ascents and descents better and recovers faster. A few targeted exercises, incorporated once or twice a week, will transform how you feel on the trail:

• Squats and lunges to strengthen the quadriceps and glutes, which power the ascent and cushion the descent.
• Controlled descents down steps or stairs to accustom the quadriceps to eccentric work.
• Repeated stair or hill climbs to build climbing power.
• Core and single-leg balance exercises to stabilize your core and ankles on uneven terrain.
• Ankle mobility exercises, essential for absorbing uneven surfaces.

Common mistakes

Certain mistakes are common among trail runners who are new to running on elevation. Knowing them is half the battle:

• Attacking climbs too quickly and hitting your limit right at the start of the course.
• Refusing to walk out of pride, even though power hiking would be faster and much less taxing.
• Leaning backward and braking on your heels on descents, which increases impact and the risk of falling.
• Staring at your feet instead of looking far ahead, causing you to react too late to obstacles.
• Descending with stiff legs and long strides that take a toll on the quadriceps and knees.
• Neglecting strength training and elevation training, then being surprised that your thighs are on fire on race day.

Conclusion

Running uphill and downhill efficiently isn’t a matter of innate talent, but of patient practice: small, economical steps and controlled breathing on the uphills, keeping your eyes focused ahead and taking short, supple strides on the downhills. Add a bit of specific strength training and plenty of repetition on the trail, and you’ll feel the difference hill after hill. The best way to improve is to put these principles to the test in real-world conditions: check the race calendar in Québec to find your next trail race and turn your mountains into playgrounds.