In this episode of "Malte in Trail School," Simon Grimstrup focuses on cadence (stride frequency) and technique when running uphill and downhill in hilly trail terrain. To minimize body strain and maintain high control, it's important to work on your cadence. In this episode, Simon provides specific exercises to train your cadence.
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High Cadence Gives Control
By taking smaller and quicker steps, you minimize the time each foot is in contact with the ground. This makes it much easier to correct if you step on a loose branch or slippery stone.
- When the terrain is technical or muddy, increase your cadence to quickly move your feet if a stone or root shifts under you, says Simon Grimstrup.
Taking long strides downhill and landing heavily on the heel with a straight leg acts as a constant emergency brake. It sends strong shocks up through knees, hips, and lower back, disrupting your flow. According to Simon, you should really try to avoid this.
- Long strides downhill act as a constant braking, straining the knees and increasing the risk of losing balance. Small, quick steps keep you moving.
You can watch the entire episode 4 of 'Malte in Trail School' here.
If you haven't seen the first episode yet, you can find it here.
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