MOVE: August 29, 2013

Running Downhill 

A few weeks back, we offered some tips on running uphill. Well, if there's an uphill on your course, chances are there will be downhills too. Downhills are great places to recover and make up time, but they can be hard on your body. 

Proper technique is key - running downhill is not just a matter of "taking the brake off" and going fast; being out of control may get you injured or cause you to lose your rhythm and speed too.

Following are a few tips to help you run the downhills successfully and safely (and not out of control like the photo to the right):

1. Body Positioning

It's most common to run downhill leaning backwards and slamming your heels while taking long, gaping over-strides. This may provide a feeling of speed and control, but it actually slows you down; it also strains your joints and results in quivering quads.

Instead, focus on keeping your body perpendicular to the ground by leaning forward from your ankles and landing with your feet under your hips. Gravity will naturally pull you downhill, and you will run faster and save your quads too.

2. Look Downhill

Focus your gaze approximately 30-40 yards in front of you. Looking down at your feet can lead to greater strain on the neck muscles and spine, which can lead to fatigue especially in the latter part of your run.

3. The Arms Have It

Downhill running uses the arms mostly to maintain balance and rhythm; there is no need to swing the arms hard since gravity is powering you downhill. Keep your elbows slightly away from the side of your body and get your arms in rhythm with the foot strike that you use on the flats. As you increase your leg speed, increase your arm swing to keep a smooth and flowing rhythm.

4. Strengthen and Engage Your Core

Think of your abs, glutes, hips and back as the stable base that your limbs work around. These core muscles will help absorb the impact forces your body needs to cope with during the downhill strides.

5. Relax

Relax and allow your body to move freely without tension to avoid exhaustion and soreness. Concentrate on maintaining rhythmic breathing by continuing to breathe deeply and avoiding shallow panic breathing. Allow your body to fall downhill - you will have more control if you learn to push fear and tension out of your mind.

6. Slow Down

If you feel you are running too fast, do not break with your feet, just make smaller strides but at a faster cadence.

  

Happy Training!