We all know that uphill running is challenging, so you would think that the downhills would be a welcome change for runners. But as easy as it may seem, downhill running can still get runners into trouble.
Running downhill generates more force than running uphill or on flat surface and puts more pressure on your joints. Not running downhill properly can lead to running injuries, such as shin splints or knee pain.
When you’re racing, a downhill in the course may seem like an opportunity to pick up some time, but you need to be smart with your approach. Downhill running really pounds and lengthens your muscles, which can lead to microscopic tears. Hit the downhill too fast and hard, and you’ll pay for it later in the race.
Benefits of Downhill Running
Despite some of those dangers of downhill running, practicing downhill running definitely has its benefits. Here are a few:
- Running downhill will improve your leg turnover and speed.
- Running downhill in training allows you to practice the right mental approach to downhills in racing. You’ll feel more mentally and physically confident.
- Running downhill will make your stronger. Your body repairs those microscopic tears, and rebuilds stronger muscles.
Tips for Downhill Running
Here are some tips on downhill running to save your legs, reduce your injury risk, and avoid wasting energy:
- Make sure you’re wearing the right size shoes if you’re doing a lot of hill running. If your shoes are too tight, your toes will get crammed into the front of your shoes, which could lead to black toenails and blisters. Your running shoes should be at least 1/2 size bigger than your street shoe size.
- Don’t overstride. Although it’s tempting to take huge leaping steps to reduce the pounding on your legs, you’ll hammer your quads and suffer later. It’s fine to pick up the pace on the way down, but make sure you don’t let yourself get out of control. Keeping a shorter, controlled stride will also reduce the impact on your joints.
- Land mid-foot. If you’re heel striking, you’ll be braking as you go downhill.
- Don’t bend at the waist. Maintain your proper running form, and have a slight forward lean from the ankles. Make sure your core is engaged and your posture aligned.
- Keep your feet low to the ground and try to stay light on your feet. Your stride turnover will pick up, so try to keep your steps short and quick.
- Try to keep your shoulders just slightly in front of you and your hips and feet under you.
- Don’t lean back and try to brake yourself. Let gravity pull you as you glide down the hill.
- Don’t practice on too steep of a hill. To start, look for a hill that has about a 3 to 4% grade, and don’t run downhill on anything steeper than 8% grade. Anything steeper than that may cause excessive impact and increase your risk of injury.
- If you like it’s difficult to keep your posture erect and you find yourself hunching over, work on building your core muscles. Try some of these core strengthening exercises for runners.
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