First 25K Trail Run - Need Advice
  • I'm doing my first long trail race in January up on Orcas island in the San Juan Islands Washington state.  This run has some pretty steep running both up and down.  I have a good pair of trail shoes in the Mix Master 2 but I'm wondering if people have any advice for this kind of running either in the training or technique.  I'm especially worried about the longer steeper down hill portions.  I would really like to complete this race with my knees still working.  Thanks for any and all advice!

  • Your turnover rate will probably need to increase when descending; I was told to keep my stride short and be aware of my legs landing under me (i.e., no overstriding/braking). It also helped to have somewhat chicken wing elbows -- slightly flared out -- for balance, as opposed to closer to your body when on flatland. Don't lean back as you're going to end up heel-striking and hurting your knees, but again, if you shorten your stride, you should be able to remain dynamic. :)
  • Thanks for this!  Good points on avoiding heal striking on the downhill portions.

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