Why Runners Need to Train for Downhill Running

Practicing downhill running is often overlooked by runners because it feels so easy. However, if done properly, it can provide great benefits and prevent serious long term damage.

Running downhill can make you sore and tired because of the stress placed on your quads and the tendons and ligaments in the ankles, knees and lower legs. On the other hand, it stimulates muscle growth and builds strength making you a stronger runner. 


If you are going to be running downhill for a long distance and you haven't properly trained for it, you could experience significant damage to your muscle fibers. You may also experience fatigue and pain and then delayed-onset muscle soreness (DOMS) in the days that follow. Many marathoners have suffered from DOMS when they haven't properly trained for races that include a lot of running down hills such as the Boston Marathon. 

To gain the benefits of running downhill and to protect yourself from muscle damage, you need to practice running down hills. Downhill running is an unusual movement that cannot be duplicated. Running or walking downstairs is not the same movement so you need to find a hill and practice running down it.

How to Practice Running Downhill

Downhill running

Start with a gradual slope and do some repeats. Start with 2 or 3 only and gradually increase reps. Allow 2-3 minutes recovery time between reps. These workouts should only be done every 2 or 3 weeks as recovery time is essential.

If you live in an area that is very flat, try running down exit ramps or the ramps in a multi-storey car park. 

Downhill Running Form

To make the most of your downhill practice, ensure you practice good running form.

  • Have an upright posture and resist the natural tendency to lean back.
  • Don't look at your feet. Gaze 10-15 meters ahead.
  • Keep a space between your chin and chest--about the size of a grapefruit.
  • Lean from the ankles. Think:  nose over toes.
  • Keep knees slightly bent to soften impact and put more spring in your step. 
  • Shorten stride and quicken cadence to reduce impact.
  • Keep feet parallel to ground to ensure a solid landing and reduce impact.
  • Engage core--your abs and glutes to maintain control and your form as you accelerate downhill.


Run Faster

If you love running down hills as most runners do, you can make them work to your advantage if you do them properly. The fear of falling can make you run downhill slower, but practicing with the proper form will help you lose the fear so you can run faster with less impact. A great way to improve race times. 

So what about you? Do you practice downhill running? What are your favorite workouts? Please share in the comments below. 


Back to Top

Return to Running Tips



FTC Disclosure: As an Amazon Associate, I earn from qualifying  purchases.
Learn more.

NEW FEATURE - DISQUS COMMENTS!

Be the first to comment.
Login using Facebook, Twitter, Google or Disqus.

Loading Comments
#disqus_thread { min-height: 200px; }

Recent Articles

RSS

  1. Running with the Hash House Harriers

    Jun 05, 23 08:13 AM

    Hash House Harriers

    If you have never trying running with the Hash House Harriers, you could really be missing out on a great adventure!

    Read More

  2. Second toes black nail

    May 09, 23 10:58 AM

    I would appreciate any idea or tip(s) so as to overcome second toe black nails on my right and left foot under certain circumstances. Given the following:

    Read More

  3. A Common Barefoot Running Injury

    May 01, 23 02:20 PM

    Common Barefoot Running Injury

    This common barefoot running injury can be avoided when you know the cause and how to prevent it. And I know this from experience!

    Read More

  4. How to Overcome Race Performance Anxiety

    Apr 14, 23 01:27 PM

    Race Performance Anxiety

    How does race performance anxiety affect you? Are you feeling excited and looking forward to the race you’ve been training for, or do you just wish it was over?

    Read More

  5. Where to run in Hurghada, Egypt!

    Apr 04, 23 06:14 AM

    Running in Hurghada

    Running in a new area is both exciting and a little scary. What will I see during this run? What will I discover? Hurghada kindly provided a few surprises and a hidden 'trail'!

    Read More

  6. The Best Way to Carry Your Phone While Running!

    Mar 21, 23 11:51 AM

    Phone Holder for Running

    Do you wish there was a simpler, more discreet way to carry even your large phone while running? Are you frustrated with phone carriers for runners that are bulky and uncomfortable?

    Read More

  7. The Link Between Nutrition and Exercise Performance: Healthy Habits for Runners

    Mar 08, 23 08:07 AM

    Nutrition and Exercise

    A nutritionally balanced body is essential to a runner’s health and performance. Enhance your overall performance with these healthy habits to support the physical pressures experienced during runnin…

    Read More

  8. Develop Mental Strength for Running with Shambhala meditation!

    Mar 07, 23 04:43 AM

    Shambhala Meditation

    Shambhala meditation is a simple meditation practice that can easily be used as a method of mental strength training during running. Learn how to tame your wild horse!

    Read More

  9. How to Enjoy Running More!

    Feb 24, 23 11:22 AM

    Enjoy Running More

    Experts say the best way to increase the enjoyment of any experience is to change how we think while we are doing it. The easiest way to change our thoughts while running is by using positive affirma…

    Read More

  10. What is the Real Cause of Running Injuries?

    Feb 18, 23 08:53 AM

    Real Cause of Injuries

    Another running injury? What is the cause this time--weak hip flexors, too much training, incorrect shoes, not enough stretching? Maybe we are looking in the completely wrong direction for the answer…

    Read More