How to run downhill: technique tips you need to know
Running down hills puts huge stress on the body, which is why it's essential to learn proper downhill technique and practices to avoid injury or over-exertion.
Downhill running can be hard on the body, especially the knees, and requires some skill. Which is why how to run downhill correctly and safely should be top on your need-to-know list when it comes to hilly races and run routes.
The difficulty of running uphill pales in comparison when it comes to safely and skillfully navigating descents to your advantage during a race or training run. Downhill running is hard, and even tougher on the joints, not to mention that if done wrong, it can lead to some serious running injuries and niggles.
If you want to learn how to run a strong race over any elevation profile, you’ll need to master the descents. Loose rocks, slippery terrain, and unpredictable turns can undo even the best-planned descents, which is why it’s key to add downhill running to your triathlon toolkit.
How to correctly run downhill
Largely, downhill running is about technique. It’s about judging what’s coming up on the road or trail, and adjusting your run to reflect that. Running downhill for extended periods can really batter the legs, particularly the quads, which work hard to stabilise you as you plummet along.
It’s also key to use the correct running kit, especially running shoes, for the job. If you’re prone to run downhill over off-road surfaces during your runs, then you should be wearing a pair of trail running shoes with a low stack that keeps you connected to the ground. The last thing you want is to be running around in high heels over uneven surfaces, it’s one sure way to trash your ankles.
Find your rhythm
You may be going downhill, but don’t expect to be really haring it along if the route is technical or particularly steep. You may have hoped to gain time back on a descent during a run, but rushing over precarious terrain on the downhill is a recipe for disaster.
Take your time and find a pace that feels right for you, keeping your eyes scanning the path ahead for any obstacles (especially for off-road stretches) and uneven surfaces coming up.
Stay alert. There’s no need to slow to a crawl, but remain aware of your surroundings and don’t hurry when tackling hills. That being said, if you need to walk to stay safe, do it.
Use your stabilisers
They’re not just for bikes. When running downhill, use nature’s stabilisers and stick your arms out to steady yourself, stabilising your balance and centre of gravity. For trail descents, you may even want to reach for a pair of running poles for aid.
Short steps
When running downhill I like to keep a mantra in my head of “petits pas, petits pas”, (meaning little steps, little steps), to remind myself of the best running cadence to carry me downwards.
A shorter stride will not only give you time to anticipate a change in terrain ahead, but it will also mean you’re not spending too long in one footfall.
If the ground beneath you moves, as it is wont to do on trail or gravelly descents, then with short strides you’re not in danger as you’ve already moved onto the next step. Short strides also reduce the strain on the muscles hard at work.
Footstrike it
The worst foot strike you could do in a descent is lean back and land on your heel at each step. Not only does this provide you with less balance, but it also sends more impact directly through to your joints.
Downhill running is generally best performed with a mid- or fore-foot strike to help maintain control and engage the correct muscles for the job. Granted, you’re still going to feel sore in the morning after a run with lots of descent, but you shouldn’t be on the path to injury.
How to run downhill without injury
To avoid injury while running downhill, you should build downhill running slowly into your training runs and get to understand the right techniques (see above) for taking on downhill safely.
The worst thing you can do is go too much, too soon, without your body being used to and adapted for the downhill effort.
Consider also building your run strength in the gym with some conditioning exercises for your leg muscles, single-leg exercises for stabilisation, and exercises to strengthen quads, calves, and shins.
How do you run down a steep hill?
When the going gets steep, wind it back a notch and slow your pace so that you have more time to anticipate the road ahead. If the descent is particularly steep, take your time as slippery and loose terrain is super hazardous when running fast, making you more likely to lose your footing.
Here, it’s particularly important to keep your stride short and quick. It may be tempting to lean backward and away from the declining road, but you’re better off running with a slight forward lean and keeping your core over your centre of gravity.
You’ll likely tense up with the expectation of danger or a slip in your near future, but this will only put additional stress onto muscles that are already working hard.
Is running downhill bad for your knees?
It’s a common assumption that running downhill is bad for your knees. Yes, downhill efforts do put extra stress onto the muscles and joints due to the additional impact, but this doesn’t need to spell disaster for your knees.
If anything, consider runs over undulating terrain as an opportunity to strengthen the muscles and tendons around and supporting your knees. Of course, you’ll need to slowly add downhill stretches into your usual runs to get your body adapted to the effort.
If you find running downhill painful on your knees, then it could be a sign that the stabilising muscles around the knee – the quad – is not as strong as it should be. Work on strengthening these muscles to help reduce any pain, and seek the advice of professionals for further advice.
Got the downhill sorted and want to know how to master uphill stretches? Check out our expert advice on uphill running next.
Kate Milsom
Freelance sports journalist 
