by Jessica Paholsky

So it's time to brush the crusty, dried mud off those trail shoes in the back of your closet. You don't have to be experienced or training for a trail-running competition like the <a href="https://www.menshealth.com/fitness/g18921997/tuckfest/" id="ac2bef39-65e6-3fe4-affc-cc76298df37b"> Tuck Fest </a> to reap the benefits of the sport. Your goal could be simply to break a solid sweat and earn yourself <a href="https://www.menshealth.com/nutrition/a19527388/diy-trail-mix/" id="9cebaaea-48f1-3f0f-a955-f07db0084b0b"> the best homemade trail mix </a> . But, staying sprain-free is key if you want to make trail running your hobby, regular conditioning, or weekly off-day.

Founder of Altra Running Golden Harper shares his top tips to safely get the most of this cardio-coordination duo. If you venture beyond the flat, boring rail trails to <a href="https://www.menshealth.com/trending-news/g19547306/best-trails-america/" id="44deda74-58b2-37a6-a324-b1ac50c2b7cf"> one of America's best trails </a> , you'll run into some tough terrain, tricky downhills, and butt-busting uphill sections. So remember these pointers and enjoy your fall-time, fee-free gym.

Running on Tough Terrain

The first thing to remember is how to efficiently navigate tough terrain. Here, Harper reminds us to dial in good posture, keeping your hips and chest forward. Also, he describes what makes a good stride: landing under a bent knee helps your joints absorb impact and taking quick, short steps reduces your risk of injury.

Running Downhill

Next, downhill sections can be trickier than they look from above. Harper recommends a tall posture, one that doesn't lean back. He also provides three methods to apply to downhill trail running.

- Slalom Steps: Much like how snow skiers wind between poles, you want to follow a zig-zag stepping path when the trail gets steep. This helps take pressure off your joints.

- Stop Rocks: You can find these on most trails. Look for a rock large enough to support your weight and the bottom surface of your shoe. Step on it with one foot as you're running if you need to dial down your momentum.

- Cut Steps: Here, you pivot your body about 45 degrees to one side for a few steps then switch to the other side for a few steps. Continue alternating between sides as you run downhill to help protect your joints.

Of all the thousands of miles of trails out there, there's not a single one that doesn't have an uphill. So here are a few things to bear in mind as you tackle those trail sections: maintain a proud posture, pump your elbows back to propel your body forward and upward, keep your gaze about ten feet ahead, and take short, quick steps.

The outdoors is your best gym, at least until the winter breaks. It's free of charge, offers challenges and views at the same time, and is more accessible than your local weight room. In fact, while there were <a href="https://www.statista.com/statistics/244922/us-fitness-centers-und-health-clubs/" id="6e5c6735-5ae7-31bb-aa93-a214c2436ff5"> over 36,000 gyms recorded </a> in the United States, there are <a href="http://www.americanhiking.org/wp-content/uploads/2015/05/AHS_RPT_fnl_LOW.pdf" id=...

13 Tips to Master Trail Running

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by Jessica Paholsky

Articles written by the author

13 Tips to Master Trail Running