Running uphill may get all of press, but let’s not neglect the downhills. Seeing a downhill can be a relief because you know that easier running is ahead, but it’s not something that should be done mindlessly. It’s more than just letting gravity take control. Yes, mastering downhill running is an easy way to speed up and a great way to pass the competition during a race, but it can cause soreness from the eccentric contractions and if not done properly, can also cause knee or back pain.
It’s important to know how to run the uphills well so that you can maintain your race performance. But mastering downhill running is just as important, if not more important, for both race performance and injury prevention. Even if you live in a flat area, chances are you’ll run a race with some hills, even if it’s just a bridge. So use these tips to improve your downhill running technique.
On a Downhill Do:
- Have confidence. Fear will tighten up your muscles and can cause you to want to “hit the brakes”. It can also tighten your shoulders and upper body, which can affect your balance going downhill.
- Stay relaxed and keep your knees soft to prevent overstiding and locking your knees.
- Think “quick feet”. Take advantage of the free added speed from gravity and quicken your stride to keep up.
- Stay in control. If your speed from a steep downhill is getting away from you, decrease your cadence and shorten your stride.
- Keep a neutral body. Keep a neutral body with your center of mass over your legs.
If you’re a skier, you have the advantage of knowing how to get down hills quickly and safely. Use that to your advantage and pretend you’re skiing downhill – without all the zig zags. - To speed up, lean forward. Just like when running on the flats, leaning forward at your ankles will speed you up and straightening up will slow you down.
- Use your arms for balance when you’re running on steep, technical trails.
On a Downhill Don’t:
- Lean back so much that it causes “braking”. This will put more strain on your joints from the impact of going down. Find the right balance of
- Overstride in order to slow down. Reaching out with your heels will extended your leg and knee too much and put unneeded stress on them.
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