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Runners rarely think about technique when it comes to running downhill – in fact most runner rarely think about technique period. Because of this, you have a real opportunity to pull away from the crowd, improve you times, reduce your risk of injury and become a better all-round runner.

Ok, what are the benefits of running downhill properly? Benefits include:

· less impact on your bones and joints

· Reduced risk of injury such as shin splints and runners knee

· Less energy expenditure

· Run faster for longer


So… Let me introduce you to a little thing called gravity. Gravity is your friend when running downhill, don’t fight with it, let it help you roll downhill gently and quickly. Imagine riding a bike downhill - you want your running to be smooth and fluid just like you would be on a bike.

In contrast imagine riding a bike down a flight of stairs, aside from being incredibly dangerous, the experience would be jerky, uncomfortable, require a lot of energy and most importantly of all it would be slower. Most runners run downhill, like a bike riding down stairs. They expend energy fighting gravity, lean back and take large steps forward, which results in a larger than usual drop between your foot and the floor. The result is a slow, painful descent that burns more valuable energy following what could have been a gruelling uphill effort.

The way you actually want to run downhill is by tweaking your posture and maintaining your forward lean from the hips/belly button. This slight forward lean is what will allow gravity to pull you downhill, meaning that some further small adjustments to your foot strike will mean gravity is doing the work for you.

Your foot placing wants to remain either under or slightly behind your centre of mass, and still on your mid/forefoot. You don’t need to worry too much about propelling yourself forward, just keep your legs turning over nice and quick, just like the wheels of a bike spinning. This in combination with your forward lean will result in a nice quick decent, that put’s less pressure on your bones and joints.

You remember running downhill as a kid right? That exhilarating feeling of gravity pulling you downwards at breakneck speeds? That’s the feeling we’re trying to recreate here. To start with it will feel uncomfortable and alien, and your brain will try to apply the brakes. Take things slowly and practice. Be safe and don’t try to sprint your first downhill section with this new technique.

You’re aiming for a controlled feeling of falling forwards – that is the best way I can summarise running downhill.

Give it a go. It won’t be easy to start with, but as with anything challenging – it wouldn’t be worth doing if it was easy! Practice makes perfect after all, and within long you’ll be destroying those downhill’s!

Please let me know in the comments below your thoughts and experiences on downhill running and feel free to let me know what else you want me to cover.

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