Running Downhill

Running downhill is easier, which is no big news. However, most runners tend to use more energy than required and do not generate as much speed as possible. This page will show you how to generate that extra speed without getting more fatigued.

To run successfully downhill, it is necessary to run relaxed. This takes more focus than running on flat terrain. So, the trick is to be more focused while remaining relaxed at the same time.

Runners usually run in an upright position to maintain balance. However, they often run back on their heels. Running in this manner is like driving a car with the hand brake on.

Before explaining what to do, it is worth mentioning that running downhill fast is hard on the body and can lead to injuries. Therefore, it is not something to practice too often. During regular workouts, it is best to avoid pushing downhill runs unless training specifically for an upcoming race with downhills. Normally, on designated hard hilly runs, it’s advisable to push on the uphill and run very relaxed on the downhill. This is the opposite of what we do on race day, where it is best to push on the downhills and run slightly more relaxed on the uphill’s.

The objective is to use the same amount of energy or less when running downhill as you would on flat ground. To achieve this, we should observe how people tend to behave. Walking is the best example to follow. When people walk downhill, they keep their center of gravity at the same level as someone walking on level ground. This is because leaning forward could cause them to fall.

When running downhill, most runners keep their center of gravity in the same perpendicular plane as people who walk downhill. However, by maintaining an upright posture, they are essentially hitting the brakes, which can lead to more shock to the body and early fatigue. The trick is to shift your center of gravity slightly forward. To start, lean down the hill. Since you’re running, there’s no risk of falling as there is when walking. This simple weight shift allows you to run faster.

However, running downhill can present some problems. First, balance can be an issue. It’s best to ease into it and shift your center of gravity slightly forward from the hips. While running, it’s important to avoid over-striding, which wastes energy and can cause injuries. Instead, focus on increasing your leg turnover by using your arms to generate a faster tempo. Keep your arms relaxed and let them dictate your pace rather than your legs.

Successfully running downhill requires mental focus, so it’s best to eliminate distractions like music. To maintain balance, try holding your arms further away from your body. This will help you keep proper form and prevent you from going into oxygen debt.

Finally, be mindful of your breathing. If your cadence increases too much, your breathing rate will also increase, consuming additional energy. Therefore, while your legs may feel great, your overall energy consumption will still be impacted.