We WERE born trail runners (and hikers)! Some of us have just rediscovered this about ourselves. Our bodies were made to tackle natural terrain, and do it for very long time. Genetics over the last 100-150 years have changed with the human race using vehicles of one form or another to travel. The use of man-made surfaces such as concrete and other forms of pavement over a similar period of time hasn't helped either. these things have affected some people's genetics more than others, but the long and short of it is that we as humans were made to move on foot for very long periods of time.
It's true that we were built for trail, and running on natural terrain, but genes do not change in 150 years. It takes millions of years for genes to evolve. It's simply that people have gotten lazier and too comfortable, and don't want to put in the effort to trail run. We weren't all magically athletes back in the days. The toughness of life forced us to go through that pain and effort to survive.
@@thisisit1991 It doesn't take millions of years to see evolution in action, but it is usually far more than 150 years given how long humans take to reproduce.
Really great tips guys, this is a definite watch for people just getting into trail running. Power hiking is definitely a useful skill and a lot of people avoid it. Thanks Abby and Abby :)
A great instructional video. I find the techniques are interchangeable with road running. When I was younger I learned to run in the wood trail. Until today, I was not aware that one day what I learn as a young kid will innately help my running experience.
Good uphill running tips. Love the power hiking tip! It will also help you engage your "walking" muscles and allow your "running" muscles to take a break!
Just what I've been looking for! I've signed up for 3 trail races, Done the first one and finished 21st (a lot better than I was expecting) but the next two (July October) are both a lot more hilly so this is so handy!
Hello and thank you for this video. The tips for both uphill and downhill running were so helpful. I do a lot of OCR's but ran my first 5k straight trail run yesterday and with these tips managed a second place standing. The Power Hike helped me pass guys who were trying to run up the hill. I gained two spots just with that technique alone. Quick feet and center of gravity also helped immensely. This was so informative in all its content. Runners, Try these :)
You learn these things after a few runs yourself. If I can give you an extra tip, if you want to learn what "quick feet" actually means, get rid of your super-cushioned, high-stack height, high drop shoes and hit the trails with something more minimal. Going fast and almost tip-toeing downhill will be a necessity, and I can assure you, it's fun as hell (until you step on a pointy rock LOL)
I've been running exclusivelly on trails my entire life and appreciate the uphill "power walking" tip. I think about keeping good forum when running dowhill -- in otherwords I avoid getting sloppy and even a little out of control especially when there are lots of obstacles. It seems to protect my knees as well. Using the quick feet technique is money!
I have a few tips. Trail running is usually away from any near by help unlike road running. On the road you will most likely have a car to flag down for help. Out on the trail you are usually on your own. Depending on how far away you are from help, Bring more water than you need. Cell phone, there might be no service but bring it just incase. Some type of I.D. Bring food, energy bars, jell pack, ect. If you take a bad spill on the trail and it takes you hours to crawl out or wait for help you will be glad you brought these things. Happy Trails.
My question is where am I landing the Weight on my feet as I’m running am I going as a heel to toe rocking motion, am I landing on my heel or am I landing on the ball of my foot first etc. I am new to trail running and have been landing on my heel first and rolling through but feel that maybe I am taking long wide strides and that is why I am doing that. If keeping my legs close to my center I’m assuming maybe I should be landing on the balls of my feet to let my calves absorb the impact?
These tips feel really intuitive and i think i'm using most of them already in my runs. Everyone that is serious about pace should have realised that steep hills are just faster if you walk them. And leaning forward in climbs is also very intuitive my body does this automatically.
A great point Abby L touched on a little not to look at your watch for your pace but to go a little further. Don't be looking around when running unlike road running (you don't really have to pay that much attention where you step) trail running you really need to stay engaged with every step. Running in meet up groups around Portland Or. there is always someone new trying to take in the surroundings and take a fall. That attention to every step is why I like trail running so much.. thanks
Question: Does Zone 2 HR running: - increase number of mitochondria, or - increase mitochindria size, or - increase number of capillaries, or - increase capillary volume?
Great advice Abby and Abby..... and many thanks for the don't burn all of your matches - nice expression and means a lot...!!! Huge thanks to Kurk Warner too as you TH-cam video on plantar fasciitis has stayed with me ever since I've has my feet back!!! (and if it returns.... so does the foot massage) and tennis ball
Thanks a lot for the great tips, i use them in the trail I just finished to run, Ecotrail of Paris, in 30km distance with a time of 3h02 and that after the half marathon of Paris last weekend. Continue the wonderful job of teaching us how to run faster, easier and safer. Thanks a lot.
Hi Abby's, do you have any views on using trekking poles? In Australia pretty much all of the trail Ultras allow the use of poles. I'm doing a 105k trail Ultra in July with over 3000m of elevation. It is 5 laps of a 21k course that goes up and down a mountain with mostly granite stairs the whole way. This followed a few kms later by a 900m dirt 12% accent of a saddle, then several kms later we go down the back side of the saddle, only this decent is steeper with tree roots and rocks. The decent is very challenging, even a bit scary. I couldn't run down it as it was so steep and technical. The rest of the course is runable, but the first half is very technical. Do you have any tips on ascending and descending under such conditions?
Are there different terms for trail running sub-genres? There’s flat rails to trails runs, then there’s what I like, steep runs with evil rocks, almost rock climbing...
I got question what should be my heart rate level when running uphill ? Im just trying to figure out when should i stop running and change to walk...should i keep it below like 70% of my max heart rate? 80% ? Greetings form Poland.
Depends, especially on how long you're climbing for. My best suggestion is to find a pace (or strategy - i.e. walk/run ratio) that you can last for, unless you're specifically doing hill sprints. I aim to make sure my HR doesn't go over 75%-80% of max if I'm climbing for a while.There is no hard rule on this though!
Hey Guys, We don't personally have experience with hundred milers, but there are lots of training plans floating around on the internet as well as books on ultrarunning/racing. Good luck!
Steven Peter lol Im mainly a road runner and if I'm doing a long run I will run where I know toilets are if I need them. My only concern with trail running is no toilets especially with the distance some people do.
Thanks for the tips especially the downhill running! I find running downhill more treacherous and have fallen more than once OUCH! I definitely will try the shorter , quicker, lighter steps.
Falling on downhill?? No better not. I have never fallen going downhill. That could end you in hospital easily. So no, its not fine to fall. Not at all. Pace yourself according to your capabilities.
OMG!!! The power hike is a huge part of my training and race strategy lol. Great content guys... Check out some of my trail running mindset tips on my channel.
Good question - my first tip might be to slow down til you get a feel for what you're running on. Beyond that keep your steps short and quick to stay responsive and agile as best you can! Keep your knees a little bent even on your longest strides too.
Don’t burn all your matches at once.. still learning this. It’s tough to find a pace and stick to it on those hills. I feel like I’m busting it and using up too much energy then I don’t have a choice but to embrace the power hike. Here is my first trail running video. th-cam.com/video/8eCeQpJqTlM/w-d-xo.html Signed up for my first half marathon and hoping to post some videos on how training has been going.
Just getting into trail running. Having a blast with it! I’ve uploaded a video of my first 1/2 marathon and most recent trail run in the mountains of WNC. th-cam.com/video/UhmekeEbbZY/w-d-xo.html
![Avoid these 5 Endurance Training Mistakes I've Made [Hikers, Trail Runners & Mountaineers]](/img/n.gif)
content starts at 1:50
hero, thank you.
We WERE born trail runners (and hikers)! Some of us have just rediscovered this about ourselves. Our bodies were made to tackle natural terrain, and do it for very long time. Genetics over the last 100-150 years have changed with the human race using vehicles of one form or another to travel. The use of man-made surfaces such as concrete and other forms of pavement over a similar period of time hasn't helped either. these things have affected some people's genetics more than others, but the long and short of it is that we as humans were made to move on foot for very long periods of time.
Trail running is the best!
True that
It's true that we were built for trail, and running on natural terrain, but genes do not change in 150 years. It takes millions of years for genes to evolve. It's simply that people have gotten lazier and too comfortable, and don't want to put in the effort to trail run. We weren't all magically athletes back in the days. The toughness of life forced us to go through that pain and effort to survive.
@@thisisit1991 It doesn't take millions of years to see evolution in action, but it is usually far more than 150 years given how long humans take to reproduce.
Made so much sense, i already did one mudrun. Just checked in on my 1st trail run over 6 months 13km! Lets give it a try!
"You're probably gonna fall on jagged rocks, its ok" - Only a runner would say that
I'm not gonna lie, the peeing on an uphill tip was epic.
Really great tips guys, this is a definite watch for people just getting into trail running. Power hiking is definitely a useful skill and a lot of people avoid it. Thanks Abby and Abby :)
Im seriously considering getting off the road races and doing marathon trail races, the beauty of nature, I am in awe of.
A great instructional video. I find the techniques are interchangeable with road running. When I was younger I learned to run in the wood trail. Until today, I was not aware that one day what I learn as a young kid will innately help my running experience.
Good uphill running tips. Love the power hiking tip! It will also help you engage your "walking" muscles and allow your "running" muscles to take a break!
Shane B ..
Just what I've been looking for! I've signed up for 3 trail races, Done the first one and finished 21st (a lot better than I was expecting) but the next two (July October) are both a lot more hilly so this is so handy!
Hello and thank you for this video. The tips for both uphill and downhill running were so helpful. I do a lot of OCR's but ran my first 5k straight trail run yesterday and with these tips managed a second place standing. The Power Hike helped me pass guys who were trying to run up the hill. I gained two spots just with that technique alone. Quick feet and center of gravity also helped immensely. This was so informative in all its content. Runners, Try these :)
Awesome! So glad you were able to implement the tips into your race :)
That's great
Many thanks for these simple and clear tips.
Running a 25K trail this Sunday, this'll help!
You learn these things after a few runs yourself. If I can give you an extra tip, if you want to learn what "quick feet" actually means, get rid of your super-cushioned, high-stack height, high drop shoes and hit the trails with something more minimal. Going fast and almost tip-toeing downhill will be a necessity, and I can assure you, it's fun as hell (until you step on a pointy rock LOL)
That's true
I've been running exclusivelly on trails my entire life and appreciate the uphill "power walking" tip. I think about keeping good forum when running dowhill -- in otherwords I avoid getting sloppy and even a little out of control especially when there are lots of obstacles. It seems to protect my knees as well. Using the quick feet technique is money!
I have a few tips. Trail running is usually away from any near by help unlike road running. On the road you will most likely have a car to flag down for help. Out on the trail you are usually on your own. Depending on how far away you are from help, Bring more water than you need. Cell phone, there might be no service but bring it just incase. Some type of I.D. Bring food, energy bars, jell pack, ect. If you take a bad spill on the trail and it takes you hours to crawl out or wait for help you will be glad you brought these things. Happy Trails.
All great tips!
“Go play in the mountains”…that’s exactly what I say!!!! And I thought I was being so clever and original. 😆
My question is where am I landing the Weight on my feet as I’m running am I going as a heel to toe rocking motion, am I landing on my heel or am I landing on the ball of my foot first etc.
I am new to trail running and have been landing on my heel first and rolling through but feel that maybe I am taking long wide strides and that is why I am doing that. If keeping my legs close to my center I’m assuming maybe I should be landing on the balls of my feet to let my calves absorb the impact?
These tips feel really intuitive and i think i'm using most of them already in my runs. Everyone that is serious about pace should have realised that steep hills are just faster if you walk them. And leaning forward in climbs is also very intuitive my body does this automatically.
A great point Abby L touched on a little not to look at your watch for your pace but to go a little further. Don't be looking around when running unlike road running (you don't really have to pay that much attention where you step) trail running you really need to stay engaged with every step. Running in meet up groups around Portland Or. there is always someone new trying to take in the surroundings and take a fall. That attention to every step is why I like trail running so much.. thanks
This was very helpful thank you
GREATTIPS FOR TRAIL RUNNERS. THANKS.
These are good tips!
WICKED!!!
I am a beginner and learned a lot with these tips.
Greetings from Cabo Verde Islands.
Cheers
Great video! More trail running videos like this please.
Thanks Abbys! Great video! (And thanks for letting me know that it's OK to powerhike!)
Is there a difference between inexpensive vests compare to one’s that are $200+
Favorite shoe brands for trail running?
Personally I’m a Hoka fan
Question:
Does Zone 2 HR running:
- increase number of mitochondria, or
- increase mitochindria size, or
- increase number of capillaries, or
- increase capillary volume?
When running up hills should you be upright?
Cheers Luke.
Good tips and great video..
I running my frist trail races in 2 or 3 mouths I push carts at Walmart how am I going to train for and 10k trail run in that Mount of time?
Great tips!
How do you three cope with the mud don’t seem to have much always running in the sun and thanks for the tips to both Abbeys
what will say your experiences about human spine? if runner have got bulging disc it is over??
Have you guys met ryan van duzer? Do you guys go on happy Thursday cruzer bike rides? How would you rate boulder for trail running?
Thank you for this video. Today tried my first trail run of 8km. I
Great tips! Thanks for the awesome videos!
What about trekking poles usage?
Wish I watched that yesterday when I did my first 18km trail run 😂
Great advice Abby and Abby..... and many thanks for the don't burn all of your matches - nice expression and means a lot...!!!
Huge thanks to Kurk Warner too as you TH-cam video on plantar fasciitis has stayed with me ever since I've has my feet back!!! (and if it returns.... so does the foot massage) and tennis ball
Thanks for the tips.
I try to remember your names but I end up as Abby uphill & Abby downhill 😂.
How about, Downton Abby?
will be running my first trsil tommorow wish me luck..
Good luck! Let us know how you go.
hi, i am wondering for the downhill part on technical parts how much cadance you normally will have ( 200)? or more
Thanks for this will be having my very first trail run for 10km only though I am.not sure if 3 weeks prep will work well goodluck to me 😅
Getting ready for Pike's Peak Ascent. Falling? Hmmm.
Thanks a lot for the great tips, i use them in the trail I just finished to run, Ecotrail of Paris, in 30km distance with a time of 3h02 and that after the half marathon of Paris last weekend. Continue the wonderful job of teaching us how to run faster, easier and safer. Thanks a lot.
Congratulations on your races! And thanks for watching :)
Great video!
Hi Abby's, do you have any views on using trekking poles? In Australia pretty much all of the trail Ultras allow the use of poles. I'm doing a 105k trail Ultra in July with over 3000m of elevation. It is 5 laps of a 21k course that goes up and down a mountain with mostly granite stairs the whole way. This followed a few kms later by a 900m dirt 12% accent of a saddle, then several kms later we go down the back side of the saddle, only this decent is steeper with tree roots and rocks. The decent is very challenging, even a bit scary. I couldn't run down it as it was so steep and technical. The rest of the course is runable, but the first half is very technical. Do you have any tips on ascending and descending under such conditions?
Do you ever power hike with trekking poles for hikers?
Are there different terms for trail running sub-genres? There’s flat rails to trails runs, then there’s what I like, steep runs with evil rocks, almost rock climbing...
Great advice
I was just wondering about this!! Thank you!!
Great info....and love your energy
I got question what should be my heart rate level when running uphill ? Im just trying to figure out when should i stop running and change to walk...should i keep it below like 70% of my max heart rate? 80% ? Greetings form Poland.
Depends, especially on how long you're climbing for. My best suggestion is to find a pace (or strategy - i.e. walk/run ratio) that you can last for, unless you're specifically doing hill sprints. I aim to make sure my HR doesn't go over 75%-80% of max if I'm climbing for a while.There is no hard rule on this though!
subscribed because of the pee tip. that's excellent content in every way possible.
Thanks for watching!
Great video! Love your content!
Great video, thanks!
Right on ! I like the dancing girl cool
There are actually three Abbys - Abby Levine, Abby Mitchell, and Abby Normal.
Yeah power hike is the most useful skill to conserve enegery and less dehydration.
Hi what watched do you use thanks?
We love Garmin but lots of options out there!
The Run Experience is Garmin 253 good
Thankx great advices and tip stay blessed
Any shoe choice advice for trails?
Lots of reviews on the channel! Altra makes some good trail shoes!
Hoka too!
Great video and thanks for the tips. More trail videos please 👍
We are looking to run our first 100 mile trail race as an episode for on channel. Can you point us to training resources so we don't kill ourselves?
Hey Guys, We don't personally have experience with hundred milers, but there are lots of training plans floating around on the internet as well as books on ultrarunning/racing. Good luck!
Fantastic tips, will definitely use them! And y’all are fun personalities, I hope you do more videos together!
The little blooper blips 😆
Yaaasss to the pee break tip!! ❤️❤️❤️
It's as I always say, if you don't piss your pants at least once a day, you're not working hard enough
What happens when nature calls and you need to do an number two? Especially when you're a long way from home and there's no where go to the toilet?
U man up pop a squat & say goodbye to your socks
Steven Peter lol Im mainly a road runner and if I'm doing a long run I will run where I know toilets are if I need them. My only concern with trail running is no toilets especially with the distance some people do.
Steven Peter Has this happened to you?
Steven Peter - bahahahaha
You pack some toilet roll and go for a “wilderness dump.”
what about mountain lions?
What type of shoes do trail runners wear?
So many options out there! Check out some of our shoe reviews to get a sense.
thanks alot
Good video
Thanks for the tips especially the downhill running! I find running downhill more treacherous and have fallen more than once OUCH! I definitely will try the shorter , quicker, lighter steps.
Wild Ginger Running Thanks 🙏 for that comment here, I’m new to this and find myself SERIOUSLY holding back on the downhills, looking for info.
Falling on downhill?? No better not. I have never fallen going downhill. That could end you in hospital easily. So no, its not fine to fall. Not at all. Pace yourself according to your capabilities.
Love the way you guys pronounce Adidas :-)
What were the girls' names again?
Once past the silly giggles, very good advice.
OMG!!! The power hike is a huge part of my training and race strategy lol. Great content guys... Check out some of my trail running mindset tips on my channel.
I have a question. How about down hill trail running in we conditions? Any advice?
Good question - my first tip might be to slow down til you get a feel for what you're running on. Beyond that keep your steps short and quick to stay responsive and agile as best you can! Keep your knees a little bent even on your longest strides too.
The Run Experience great! Thank you!
Check out my down hill running
Boulder represent
Don’t burn all your matches at once.. still learning this. It’s tough to find a pace and stick to it on those hills. I feel like I’m busting it and using up too much energy then I don’t have a choice but to embrace the power hike. Here is my first trail running video. th-cam.com/video/8eCeQpJqTlM/w-d-xo.html
Signed up for my first half marathon and hoping to post some videos on how training has been going.
Definitely great video. I will implement your advice. Love the scenery.
Great video :)
I have done a few trail races...and this is very helpful to me. thanks
Brb starting a fan club for strategic peeing. Absolute legend.
Two A's, four B's and two Y's..... Kirk you are so lucky!
I think out of a health perspective you didn't mention the most important thing: Always drink enough water.
Haven’t done any trail running before just registered for a 21 km trail run at the end of this month lol. Oh well!!
I eat my snacks on the uphill
Yuppies.
Awkward...
crikey the constant giggling
What about getting eaten by wild animals?
Yea, don't do that.
@@TheRunExperience was asking if you carry any personal safety equipment???
lol, Abby and her supreme stra'pee'gery tip
I refuse to pee in anywhere but a porta potty or actual restroom during a race.
😩
Just getting into trail running. Having a blast with it! I’ve uploaded a video of my first 1/2 marathon and most recent trail run in the mountains of WNC.
th-cam.com/video/UhmekeEbbZY/w-d-xo.html
Stop laughing you bandits
Made hindi videos sir
More than two minutes of waffle before any useful content in a video less than ten minutes long. You need to edit better.
Double the annoying