15th June 2026

Bridging Performance & Effort - A trail running series with Denisa Dragomir (#2)

We are starting a series of training articles dedicated to Bucovina Ultra Rocks by UTMB®, created together with Denisa Dragomir, race ambassador and world skyrunning champion. The goal is simple: to provide runners with clear, applicable tools to arrive better prepared on the trails of Bucovina, regardless of distance or experience level. The second topic is also fundamental: the race strategy.

1. Start steady, control the race from the first kilometres Many runners go out too hard in the opening section and pay for it later. In the first 20–30% of the race:

Maintain controlled effort, not a fixed pace.
Don't try to chase competitors running at a level above yours.
Listen to your body.

2. Break the race into segments Instead of thinking about the total distance still ahead, focus on:

The next aid station
The next climb
The next descent

3. Climbing technique is one of the most important skills in mountain running. The goal isn't to climb as fast as possible, but to reach the top using as little energy as possible.

A. On easy climbs (false flat)

Keep running, but with short steps to reduce energy expenditure.
Slightly increase cadence and reduce stride length.
Keep your torso upright or very slightly leaned forward (avoid bending too far forward — it compresses your chest cavity).
Use your arms more actively to maintain rhythm.

B. On steep climbs

Switch to brisk hiking.
Place your hands on your thighs and push lightly with each step (power hiking technique).
Small, consistent steps.

4. Descending technique: Descents can make a huge difference in a mountain race. Many runners lose time on climbs, but even more on descents due to excessive braking or inefficient technique.

The basic rule: try to control the descent, not fight it. Braking at every step costs energy and puts serious strain on your quads.

A. Body position

Look 3–5 metres ahead, depending on speed and terrain.
Maintain a slight forward lean in the direction of the slope.
Avoid leaning back, as it causes braking and increases the risk of slipping.
Avoid landing with your foot far in front of your centre of gravity.
Keep your arms slightly away from your body and use them for balance, like stabilisers.

B. Always be one step ahead of the obstacle Instead of looking at the obstacle right in front of you:

Find the smoothest line through rocks, roots, and uneven ground;
Plan your next few steps before you get there.

C. Manage your effort: Not every descent needs to be attacked:

On technical and dangerous sections, safety comes first;
On runnable sections you can make up time at a relatively low energy cost.

D. If you start feeling unsteady, slow down slightly and focus on:

Looking ahead;
High cadence;
Relaxed body.

Useful training exercise:

Find a descent with 200–400 m of negative elevation and repeat it several times, focusing on:

Quick steps;
Short ground contact;
Eyes forward.

Descending technique improves greatly through practice and confidence. Often, the biggest gains in a mountain race come from efficient descents, not faster climbs.

5. Avoid common mistakes

Going out too hard in the opening kilometres.
Focusing on competitors around you instead of your own effort.
Making too many pace changes instead of maintaining consistent effort.