Photo: Andreas Gonseth

Running uphill sends your pulse racing, running downhill makes your thighs burn. Trail running demands a lot from your body. But it's not just your muscles that are challenged. Smart energy management and, above all, the right pacing determine how well you perform off-road.

Those who master the art of pacing run not only more efficiently but also with more enjoyment – whether in training or in competition. Good self-assessment is absolutely essential.

In training, a simple rule of thumb can help: average trail runners are about twice as fast as hikers – so the time estimates on Swiss hiking signs can be roughly halved.

For races, the rule is: for every 100 meters of elevation gain, you should calculate around 600 to 700 additional "flat" meters. So if you have to cover one kilometer with 100 meters of elevation gain, it will take about as much time as running 1.6 to 1.7 kilometers on flat ground.

Apps Can Help

Training apps like Strava or Komoot can help calculate realistic times. They have integrated filters for different performance levels, analyze your personal performance data, and improve their time predictions with every run – personalized, adaptive, and surprisingly accurate.

Heart Rate, Pace & Perception

On flat ground, you can often control your pace accurately using speed or heart rate – but on hills, that only works to a limited extent. The pulse responds strongly to inclines, and pace alone says little about actual effort. That’s why bodily awareness is a crucial factor in trail running. Those who train regularly in the terrain gradually develop a feel for what intensity can be sustained over longer distances.

Instead of focusing rigidly on numbers, it’s worth consciously paying attention to your breathing, step frequency, and muscle strain. Intensity becomes the key measure and good pacing becomes second nature.

Running or Walking – Finding the Right Balance

When it gets steep, it’s completely normal (and often wise) to switch to walking. This helps manage effort, works different muscles, and prevents extreme spikes in heart rate. Especially on long climbs, a rhythmic switch between running and walking is worthwhile. Important: keep returning to a running stride for short sections. This helps straighten your upper body and get into a flow state. If you place your hands on your thighs while walking, you can distribute your energy even more efficiently.

Know the Route – Pace Smartly

An often underestimated key to successful pacing is knowing the route. If you know when the next climb or aid station is coming, or how long a downhill section lasts, you can manage your energy more effectively. Many race organizers provide detailed elevation profiles. You can print these out and tape them to your forearm, for example.

It's also important to estimate your approximate finishing time for a trail race in advance using past experiences and conversion formulas, so you know how to divide the distance. Mentally rehearsing the course beforehand also helps avoid surprises and plan your energy reserves wisely.