Tom Owens came 4th overall (1st Brit) at the UMTB 2019 despite bashing his knee really early on. I bumped into him hobbling round Chamonix the day after the race and he was kind enough to share his top tips on technique for running uphill and downhill, PLUS how he got through this 171km (106 mile) race with 10, 000m of ascent and descent with such a painful knee.

Tom shares his best advice on running downhill first, including where to look, body position and what to do with your arms. He then covers uphill running, including how to tell when to walk or continue running, and the benefits of using poles on certain types of terrain and race distances.

Thank you so much to Tom for chatting to me whilst the UTMB (Ultra Tour du Mont Blanc) race event team cleared up behind us!

Tom is sponsored by Salomon in 2019.

Want more films from the UTMB 2019 and the trails around Chamonix? Visit my UTMB 2019 playlist here: http://bit.ly/wgrUTMB19
More coming soon!

UTMB training advice films
Ultra running masterclass with UTMB 5th place finisher in 2018 Damian Hall https://youtu.be/0YjOhT9jJRg
27 UTMB training and racing tips from Damian Hall, 5th in 2018) https://youtu.be/D63itZyPUPQ
UTMB training advice from CCC finisher Julia from Tracks and Trails Mountain Running Holidays https://youtu.be/eyh9_JFOCms

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