How to Manage Effort on Trails Like an Elite Runner

Running by pace works on the track, but it quickly falls apart on trails and hilly terrain. Changes in gradient, surface and technicality mean that holding a steady pace often leads to blown efforts and early fatigue. In this video, elite trail runner Vlad Shatrov coaches Chris through a rolling Strava segment to show how to pace by effort, not pace. We break down how to manage climbs, run efficiently over the top of hills, stay switched on through downhills, and adjust effort as terrain constantly changes. We also dive into the science of training on undulating terrain, including why running hills builds specific strength, improves efficiency, and teaches your body to automatically regulate effort. This kind of pacing is a trainable skill, and learning it can make a huge difference for trail races, ultras, and any course with elevation. If you struggle with blowing up on climbs, backing off too much on descents, or constantly checking your watch on trails, this video will help you run smoother, more controlled, and more evenly across varied terrain. 📚 Study Referenced Graded Running Biomechanics Review (2025) https://www.frontiersin.org/journals/bioengineering-and-biotechnology/articles/10.3389/fbioe.2025.1690023/full 📌 Chapters 00:00 Intro 01:02 General Tips for Learning Effort-Based Pacing 01:57 Managing Effort on Hills 03:40 Running Over the Top of the Hill 04:19 Scan Ahead and Anticipate Gradient Changes 05:09 Maintaining Effort on Downhills and Technical Terrain 06:55 The Science of Training on Undulating Terrain 08:36 Strava Segment Attempt #1 Results 09:49 Strava Segment Attempt #2 🎥 Related Videos How Elite Runners Practice Pacing: https://youtu.be/_W98MW2ossI Calculate Accurate Heart Rate Zones: https://youtu.be/jZbWJCWigsA Elite Runner Teaches Downhill Running Technique: https://youtu.be/gJwd_GdBfWc Strength Workout for Technical Trails: https://youtu.be/TIcyOLoLjQ4 🏃‍♂️ Follow Vlad Strava: https://www.strava.com/athletes/12387974 Instagram: https://www.instagram.com/vlad_protrailrunner/ 🎥 Follow Chris Strava: https://www.strava.com/athletes/28291087 Instagram: https://www.instagram.com/chrisbeavon/ 🎬 Follow RunLab Media Instagram: https://www.instagram.com/runlabmedia/ 📩 Business enquiries info@runlab.media