Proper trail running technique can have a huge effect on how efficiently you can get up and down the most technical terrain.

HOKA ONE ONE-sponsored ultrarunner Sage Canaday says covering distance on trails takes longer than running the same distance on the road simply because the trail throws more obstacles at you.

“If you’re new to trail running, you’ll find that it takes a lot longer to cover a certain distance because the terrain is a lot more technical, there are a lot more hills and your overall pace is going to be a lot slower,” Canaday says.

Elevation changes, obstacles like rocks and roots, and the general technicality of off-road running forces any runner to slow down. But if you have robert deniro mens platform shoes height, there’s no reason your form should slow you down.

Here’s how to improve your trail running technique.

Running uphill takes more work than running on flat ground because you’re fighting gravity with each step.

But besides just getting stronger, you can improve your efficiency by improving your form.

Good uphill trail running technique starts with a slight forward lean, says Canaday. Put your weight over the balls of your feet, so you land on your forefoot. That will help you maintain forward momentum by shifting your center of gravity over your toes.

Running uphill isn’t just about your legs, though. Your arms also play a big role in generating power to propel yourself upward.

“You also have to run with a more powerful and exaggerated arm swing because there’s a higher work output when you’re running uphill,” Canaday says. The strong arm swing helps you maintain your balance and momentum.

Even though you need to watch where your feet are landing to make sure you don’t twist your ankle, it’s important to keep your chin up while you run. Keeping your chin high opens up your airways to let you breathe easier, and easier breathing means more oxygen can get to your muscles.

Whether you’re running uphill or downhill on a trail, one thing is certain: You’ll have to slow down.

Compared to running on flat ground, your speed should slow on the uphill to save your legs and stay easy on downhills to maintain proper form and safety (especially for people who are new to trail running).

“You’ll find that the biggest thing that’s going to change is your overall pace,” Canaday says. “You’re usually going to have to slow down quite a bit to conserve energy in more technical terrain, and you also have to pay attention a lot more.”

Once you hit that flat, smooth single track, though, you can open up your stride and get back some of the time you gave up on the climbs and descents.