When trail running, as the location and environment change, so should your running technique. The following introduces trail running techniques on several common terrains:
On roads, use basically the same technique as for medium and long-distance running, and try to run on flat surfaces.
On grass, land on the entire sole of your foot while keeping an eye on the ground ahead to avoid stepping into holes or hitting rocks.
When going uphill, lean your upper body slightly forward, lift your thighs higher, and land on the balls of your feet, taking small steps. For steeper slopes, you may switch to walking or use a zigzag (switchback) running or walking method. If necessary, use one or both hands to assist in climbing.
When going downhill, lean your upper body slightly backward and land on the entire sole or the heels of your feet. For very steep or slippery descents, you can land on the sides of your feet or even move in a crouching position while using your hands to pull (on grass or trees) or brace (against the ground) yourself. Upon reaching the bottom of the descent (usually 8–10 meters), run swiftly down the slope to flat ground.
When jumping from a low height (below 1.50 meters), use a leaping stride: the leg stepping down from the height (supporting leg) must be bent, while the other leg extends forward and downward. Jump down, land on both feet, and bend your knees deeply to cushion the impact. At the same time, land with your feet slightly apart front to back to facilitate continued running. When jumping from a significant height, try to reduce the height difference and use methods such as sitting and pushing off with both hands or sidestepping and pushing off with one hand. Be sure to bend your knees deeply upon landing.
When running through woods, be careful not to get scratched by branches, leaves, vines, etc., and especially avoid getting poked in the eyes. It’s generally advisable to use one or both hands to protect your face at all times.
When encountering small ditches, pits, low shrubs, or fallen trees, increase your speed and leap across with large strides. Upon landing, lean your upper body slightly forward to protect your lower back and ease the continuation of your run. For wider gaps (2.5–4 meters), use a 15–25 meter acceleration run and cross by taking large strides or jumping. Be mindful of your landing to avoid falling backward. For large fallen trees or other low obstacles, you can step over them. For higher obstacles (not exceeding 2 meters), such as low fences or earthen ridges, you can leap over using a forward run-up and squat jump, with support from one or both hands.
When crossing narrow suspended obstacles like single-plank bridges, adopt a running style where the soles of your feet turn outward into a “V” shape. If the obstacle is long, do not run—instead, walk across steadily.