Whether you are going up or down, hill running requires good technique and practice. During this post I'll focus on the best way to approach downhill running effectively and safely.

Potential Risks

To reduce pain and injury, take care when running downhill. Without the proper technique you risk placing undue stress on your joints and tendons and may even find yourself taking a bad fall.

A great number of runners don't think about proper form when tackling a downhill section. Many people lean back or use their heels and leg muscles like brakes to regulate their descent. This technique can result in increased impact and harm.

Other people may lean forward and over-stride generating speed and losing control. This kind of approach may also result in knee and ankle injuries and lead to a serious fall. Increased speed usually results in heavier foot falls and more stress on the body.

The ideal technique for running downhill consists of the correct form, balance, stride, focus and mindset.

Proper Form

Stay upright and work to land on the balls of your feet. Running on the balls of your feet will help you reduce the force of the impact while maintaining the agility you'll need to get around obstacles throughout your descent. It's usually better to go over logs, roots and rocks whenever possible. Many objects can be slippery and cause you to lose your grip and fall.

Balance

Maintain your good balance by raising your elbows and utilizing your arms to keep you well centered. A slightly wider stance can also help preserve good balance during a descent.

Stride

Reduce your stride and increase foot turnover to maintain control without using your legs and joints as brakes. Increased foot falls, and more contact with the trail improves your control. Your ability to make agile moves is significantly improved with a shorter stride as well.

Focus

Remain focused on the trail and look ahead so you have plenty of time to react. Remember the faster you're running the further ahead you must look.

Relax

Stay mentally and physically relaxed. When you're relaxed and flowing you're much less likely to be injured. You can do it! Visualize your successful descent and flow with the trail.

Summary

As with all new techniques, take it slow and steady. Walking or slowing your speed is an excellent way to focus on better form and build confidence. Downhill running can be fun and doesn't have to be painful or hazardous if you take care to maintain good form and focus.

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