Running Tips from runners at Cancer Research UK

The clue is in the name. Cancer Research UK’s latest race series, the Tough10, is err… tough.  But that doesn’t mean that you should fear these awesome trail races. In fact I am going to share my five top tips on how to make mincemeat of the climbs and dominate on the downs.

1. Cadence is KING

When cyclists get to a hill they shift down into a lower gear. This makes climbing the hill easier. Runners can do the same thing. By shortening stride length and increasing cadence (the number of times the foot strikes the ground) you can effectively shift into a lower gear. Aim to strike the ground 200 times a minute and stand tall looking towards the summit. Use your arms to drive you forwards. Before you know it you’ll be at the top and speeding off into the distance.

2. Walking is OK

Running a good race is about being smart and using your finite energy reserves where they will serve you best. On some of the steep climbs you will find your heart rate rocketing and shortness of breath. This is perfectly normal and happens to even the strongest of runners. When this happens to you, begin to power hike pushing off your thighs with your hands if needed – you can practice this on steep hills or stairs. While you might lose a little ground to those who are still running you’ll allow your heart rate to drop and you’ll conserve vital energy. As you crest the hill your fellow runners will be gasping for breath and you’ll cruise right past them.

3. Run down hill like Phoebe

We’ve all seen that episode from Friends where Phoebe runs in Central Park. Well that’s how you should run downhill. While it might look a bit daft wind milling with your arms it will definitely help with balance. Let your legs go and try not to lean back. Going faster down hill is actually easier than you think but it does take confidence, which comes from practice. Find a local grassy slope and (when no one is looking) run downhill like Phoebe. Not only will you become better at down hills but you’ll grin like an idiot. I guarantee it.

4. Use obstacles to make you faster

When you run on the road obstacles are things to avoid. They slow you down and get in your way. Trail running is different and requires an alternative mindset. Rather than thinking of logs, rocks and puddles as things to avoid, use them as ways to go faster.  Believe it or not, on a slippery muddy trail running through a puddle can be faster than running around it – the fact that there is standing water often means there is hard bottom to the puddle. Rocks and tree stumps instead of being things that slow you down can be things to launch off and give you boost of speed. Once again this takes practice. When you are next out trail running look ahead 10 metres up the trail and try and spot different lines around an obstacle. Can you run around it? Over it? Under it? Maybe the fastest way isn’t the straightest or most obvious. Practice, practice, practice and before you know it you’ll be flying past things that would have stopped you in your tracks.

5. Light feet, fast feet

If you strike the ground more often, you are on the ground less time. Sounds counterintuitive but its true. To be a good trail runner you need to be twinkle toes. Uneven surfaces, slippery mud and tree roots can all send a runner sprawling to the ground. However, if you can be light on your feet aiming to strike the ground 180 times per minute – preferably more – you will seeming float across the terrain without time for a significant slip or slide.

6. Practice makes perfect

One of the joys of trail running is that there is no right or wrong. There’s plenty of ways to run down a trail or up a hill. The trail conditions, terrain and weather all have a huge part to play in how we run and much of the fun is going out and practicing. So on your next trail run or even at the next Tough10 race, take one of these points above and give it a try. You might not get it straight away but stick at it and before long I guarantee you’ll be racing along like never before.

Good luck and hang tough.