Hi!
I still remember when my coach, Jimmy Dean, told me, “We’re hitting the trails…”
(this was way back in 2013)
I was hesitant. I thought, “But I want to run a sub-3 marathon. How will hiking hills help?”
Well, it wasn’t long before I realized the power of the trails. The lessons I learned from the hills translated to smoother, stronger running on the road – and yes, I also hit my sub-3 goal.
Here’s what I’ve learned from years of trial, error, and falling on my face (literally) + interviewing podcast guests such as Scott and Don from Trail Runner Nation (Extramilest Show #62).
1. Keep Your Workload Steady
One of the biggest lessons I learned is that pace doesn’t matter as much on trails.
Uphill? Power hike.
Downhill? Let gravity help.
Flat? Shuffle along.
The secret is to keep your effort even, no matter the terrain, so you avoid using too much energy and blow up.
2. Learn to Fall (Yes, Really)
Falls are inevitable on trails. Instead of fighting gravity, embrace it. Roll with the fall, and avoid bracing yourself with your hands.
3. Run Light and High
Trails demand mental and physical focus.
Pick up your feet, shorten your stride, and use a higher cadence to adapt quickly to uneven ground. This is especially key in areas with rocks or roots.
4. Enjoy the Community
Trail running isn’t just a workout — it’s an experience.
Whether it’s running with friends or joining a local trail group, the support and camaraderie make every challenge worthwhile.
Plus, there’s something special about being surrounded by nature, finding new trails, and enjoying the slower, more intentional pace of the climbs together.
If you haven’t tried it yet, give it a go!
And let me know how it goes – I’d love to hear about it.
Cheers,
Floris Gierman
P.S. Want even more trail running wisdom? Check out my conversation with Scott & Don from Trail Runner Nation. These guys are hilarious! We dive into tips, lessons, and why trails are an incredible way to connect with the joy of running. Watch it here.
