When to decide whether to walk or run in trail running?

Trail running, as its name suggests, is a sport associated with running. However, walking sections are numerous, even predominant in some races. A common mistake among trail runners is trying to run as much as possible... at the risk of being slower and less efficient than walking. So let's review some key points regarding the difference between running and walking to navigate the mountains intelligently.

Advantages of walking

Some research has shown that at speeds below 8km/h, walking is more energy-efficient than running. ("Preferred transition speed between walking and running: effects of training status" Arie Rostein, 2005).

And if you're already a trail runner, you've probably noticed that it's difficult to tackle uphill sections at a speed higher than 8 km/h, unless you're doing interval training. Even then... In fact, it's because pure speed isn't a relevant metric uphill that we talk about climbing speed (the positive elevation gain over one hour).

So, even if it means walking on most of the climbs, a high-performing trail runner will be as efficient as possible on the walking sections. In fact, in a group of runners, it's very common to see someone walking and easily passing another who's trying to pick up the pace. So ask yourself: Is it really faster to run on that section? And if you're unsure, try it and compare. You'll see for yourself that, for the same uphill speed, the effort is easier.

Moreover, elite runners maintain an almost identical heart rate regardless of the terrain's incline.

Advantages of running uphill

And yet, despite what we have just seen, it can be beneficial to maintain a brisk pace even on steep hills:

• This allows your muscles and tendons to gain elasticity. The energy released by this elasticity is "free" and saves you effort. Running uphill should therefore be seen as an effort aimed at adapting your body to help you improve.

• To develop your strength endurance or power. For example, a good exercise to become even more energy-efficient would be to do hill sprints.

• And of course, tackling the elevation gain while running will quickly get your heart pumping. So it's great for improving your cardiovascular fitness during a quality workout.

Conclusion

So you'll have understood that, for the sake of efficiency, it's often more effective to walk than to run. At least when the speed is reduced, which is often the case when going uphill.

But your choice of running style also depends on factors specific to you: your inherent abilities, your experience with elevation changes, the length of the climb, and the duration of your run/race... And of course, your motivations and what brings you the most enjoyment. Because yes, it's possible to run all out up any hill if that's how you thrive in trail running. Who said efficiency should dictate how we practice our favorite sport?

Good run!