Short Steps, Fast Feet, Relaxed Body

When the trail tilts against you, don't attack the hill. Work with it.

Quiet teachers

Trail runners spend a lot of time climbing. Roughly 30% of my time on the trail is spent going up, so it's a craft worth learning properly.

Over the years I've come to love hills. They're quiet teachers, if you listen and respond in the right way.

Bigger steps

One of the most common mistakes I see on climbs is trying to take bigger steps. It's an understandable urge. Plenty of people take stairs two at a time, and the instinct is to get up the hill as quickly as possible.

But a trail climb isn't a stair sprint. Some climbs last minutes, others hours, and long strides spend energy you'll want later. Reaching for each step strains the muscles and joints. The body folds forward, the chest closes and breathing gets harder, so the heart rate climbs with you.

And trails are rarely even. Rocks, roots and loose ground all ask for focus and stability. Every long stride is a commitment, and it leaves you fewer chances to find a safe place for your foot.

Trail runner on a climb with a long, reaching stride

Shorter steps

As the trail steepens, I do the opposite. I feel the gradient first in the front of my legs: the muscles tighten as they take on more of the work. That's my cue to shorten the stride.

It's a split-second decision, and it pays off straight away. My legs stop overreaching, so the tension eases. Shorter steps give me more choice of where to put my feet, and tripping hazards become easier to avoid. My posture is more stable, which brings confidence as the climb goes on. The cadence rises, the effort smooths out and I tire less.

Trail runner shortening the stride as the climb steepens

Posture reset

Shorter steps are the start of a full posture reset. Head above shoulders, shoulders relaxed above the hips, feet landing under the body.

This is a good moment to let go of tension and settle into what I call relaxed power. With my head up I'm scanning the trail ahead, which gives me more time to find the best line. It also opens the chest, so I can breathe freely.

Everything is stacked again and nothing is overstretched. I feel the tension leave, and I can settle in, focusing on breathing and moving well.

Trail runner climbing with short steps and an upright, relaxed posture

Watch the short film

You don't need to attack the hill.

You need to keep moving efficiently.

Short steps. Fast feet. Relaxed body.

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