Simultaneously vexing and satisfying, the sensation of downhill running ranges from bordering on free fall to downright painful. Sometimes whether or not you like running downhill is a function of how you run, other times it’s a function of where you are within a run. Despite what you think of downhill running, it’s time to re-evaluate this aspect of running to reinvigorate your training and gain some new speed.
Before we begin, I have to point out that there are both costs and benefits associated with running downhill. For the inefficient and/or fatigued runner, heading downhill can be the precursor to injury…as with all our tips, please integrate them with moderation into your training!
…in Training
There are three main reasons why downhill running properly is advantageous to your training.
1. Reinforces Quick Footstrike – If done properly to reduce impact, running downhill requires a very quick turnover to ensure that your speed is unimpeded. When your stride is too long on the front end, you’ll feel the resulting jolt all the way through your body. Want to go faster? Turn the legs over more quickly!!!
2. Engage “Weightless” Sensation of Momentum – A large part of a dynamic running position is putting your body into a state of high potential energy. On flat terrain, this is accomplished through a slightly forward lean in the torso…but most folks attempting this initially overcompensate and lean too much. Running downhill allows a runner to engage this feeling, capture it, and then work on translating it to the flat, open road.
3. Very Relaxing – Let’s not overlook the obvious. Running downhill can — and should — be a very fluid, relaxing experience. A good downhill section will allow you to relax your hands, shoulders, and hips. Much like running on a treadmill, the road is almost turning over for you…all you have to do is get out of the way!
…in Racing
A high-quality downhill stride means another weapon in your race day arsenal. You can…
1. Use the stride to pull away from the competition after key hills. Let the other guy do all the work up hill, you wait for the descent to make your move!
2. Better translate downhill momentum into speed on the flats…every second counts in a close race!
3. Use your overall newfound efficiency to be smoother over the entire run. This will allow you to save energy for when it counts!
Here’s a Downhill Running Cheat Sheet:
Don’t Slap The Pavement: Focus on planting your foot just behind your hip. Normally your foot lands just beneath your hips however, moving it to just behind your hips will help maintain momentum and reduce the impact forces you feel when your feet land under or in front of your hips.
Keep Your Chin Tucked: A slightly tilted head will facilitate the proper forward lean without “working” to achieve it.
Short in Front, Long in Back: Keep the turnover quick to reduce friction, but if you do want to lengthen your stride, do so by relaxing the hips and allowing your leg to stretch further out behind you.
Good luck!
Coach Patrick
Hi, I'm Patrick McCrann. 
