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Anyone taking part in a trail run will sooner or later encounter a climb or a downhill section. After all, these are integral parts of trail running. With the right technique and preparation, these challenges become much easier to handle.

While uphill and downhill running play only a minor role when preparing for a road race, they are central elements in training for a trail run, because elevation gain often matters even more than the distance covered. Preparation should therefore focus on gradually building both muscular strength and technique, so that on race day you know how to react in different situations and your muscles can cope with the demands.

In general, it makes sense for every runner to regularly include elevation gain in training, as strength is a decisive factor even on flat courses. Anyone preparing for a trail run should logically incorporate even more climbing into their training, deliberately choose very steep sections that require hiking and specifically seek out technical descents to get used to eccentric loading, running over rocks and roots, and moving through mud.

On the one hand, this means running uphill and downhill as often as possible – ideally under conditions similar to those you’ll face in the race itself. In particular, training should include both steep and moderate gradients, as well as a variety of terrain types. On the other hand, the goal is to do this as economically and efficiently as possible. The following points are important:

Uphill running – getting uphill efficiently

1. Shorten your stride

It is essential to adapt your stride length to the terrain. The steeper the climb, the shorter and quicker your steps should become. Try to keep your hips “high” rather than dropping into a seated position, as this places your centre of gravity more effectively. This helps you conserve energy and stay stable.

2. Increase cadence

Try to maintain your rhythm by increasing your step frequency. Focus on your arms, which act as your metronome.

3. Lean slightly forwards

Lean your body very slightly forwards to maintain balance. However, avoid bending too far at the waist, as this can restrict breathing.

4. Use your arms actively

Your arms set the rhythm and also help drive you forwards. The steeper the terrain, the more consciously you should use them.

5. Keep your eyes ahead

On very steep sections, avoid staring at your feet. Instead, keep your gaze a few metres ahead. This helps you maintain rhythm and choose the best line through difficult terrain.

6. Accept power hiking

Beyond a certain gradient, hiking becomes faster and more efficient than running. Even the best trail runners in the world do this, aiming to move forward as quickly as possible while using minimal energy. When hiking, you can support yourself by pushing your hands against your thighs to save some effort.

Downhill running – control instead of chaos

1. Stay upright

Keep your upper body upright, but slightly inclined forwards to maintain balance and to scan the ground ahead. On fast descents, keep your stride flat and avoid excessive jumping to reduce strain on tendons and joints.

2. Use your arms for balance

Hold your arms slightly out to the sides to improve balance and stability. Good core tension also supports balance.

3. Stay relaxed

Try to let the movement flow naturally and conserve energy. Use quick, short steps to maintain greater control and react more easily to uneven terrain.

4. Look ahead

Plan your line and anticipate where your feet will land next.

5. Land softly

Aim to land gently on your midfoot before rolling through the toes. In scree or rocky terrain, avoid stepping directly onto loose stones whenever possible, as this increases the risk of twisting an ankle. It’s usually better to place your foot behind the stone or lightly hop over smaller obstacles. The key is to look ahead carefully so you can anticipate both your foot placement and unstable ground in advance.

Uphill and downhill running influence each other

Running uphill places a high metabolic demand on the body. Downhill running, however, creates a completely different type of stress. Your metabolism is less taxed. Heart rate does not rise as sharply. Breathing can become slower and more controlled. At the same time, however, your body must cope with high vertical and horizontal ground reaction forces. Essentially, you are breaking yourself all the way downhill.

The result is eccentric muscle contractions, which lead to significant muscular breakdown and, especially in longer races, declining performance. This is why training is so important: it builds the foundation for strong uphill running, encourages a conservative start and helps you manage downhill sections sensibly so that your performance does not fade towards the end of the race.