The Best Trail Running Downhill Technique

As much as I love being out on a distant trail with nothing but my own two feet to get me home, I am not a fan of running downhill.  At least, I never used to be, but I've learned some techniques that have helped minimize those sore knees.  These days, I may even be starting to enjoy those pesky descents.

Using the correct technique to run downhill will be more kind on your body and improve your skill and run-time.  The best technique for trail running downhill is to commit to the downhill by relaxing, leaning your body forward (or into the descent), and striking with your forefoot.

Running downhill can put a lot of strain on your body.  For me, it's my knees that take a beating.  And sore knees can be a significant setback for training and fitness in general.  Making sure that you practice the correct technique will make your run more fun and keep you running for many miles and years.  Let's break it down into five steps.

Step One:  Relax When You Run

Running, trail running especially, is not only a fitness activity but an escape to nature, fresh air, and freedom.  So, relax.  You're outside, away from meetings, exams, and deadlines.  Being mentally relaxed will help with being physically relaxed.

When you run, relax your shoulders, arms, face, and jaw.  Smiling helps.  Having your arms loose will help you find balance on technical descents, much like a tight rope walker, and being relaxed will also improve your confidence, leading to fewer falls.

Finally, try to think less.  I admit this to be ironic advice coming from a step-by-step guide, but as you become more familiar with these steps, you will find yourself thinking about them less.  Overthinking a run will almost surely end in a bad run.

Step Two:  Strike With Your Forefoot

I am steering well clear of the debate of heal strike vs. forefoot strike.  But even if you are a die-hard heel striker, you will want to focus on hitting the forefoot first while going downhill.

Landing with your heel first will send all that force of your foot trying to move planet earth straight up your joints.  It also increases your risk of twisting your ankle.

When you walk downstairs, you walk toe-to-heal, so running downhill should be no different.

Using your forefoot will activate your calf muscle and Achilles, which together act as a shock absorber.  As your foot strikes, the impact is dampened by this 'spring' instead of being carried to your knees and hips.  This same muscle spring also helps prevent your foot from committing to a twist, ending in a sprain.

Step Three: Look Up And Scout Ahead

Once you start running downhill properly, you're going to pick up a fair amount of speed.  If you are only focused on where each foot is landing, you're going to miss a rock, a step, or perhaps even a sharp turn, ending your run abruptly.

The key is not to focus on your feet but to look up and plot a mental plan to navigate the route ahead.  If it gets more technical, slow down to the point where you feel comfortable that you can plan ahead effectively.

This doesn't mean you never look down; you want to be alternating between looking ahead and, especially in very technical terrain, looking at your foot to get the placement right.  But it's important not to focus on your feet the whole time.

The better you get at looking up and planning your steps, the faster you will be able to run.

Here is a video that explains visualization and focus:

Step Four:  Lean Into The Descent

OK, yes, this is the hard one, but it's the breakthrough one.  Our natural tendency when running downhill is to lean back and keep our body upright, like the opposite of leaning forward on a climb. It's also a mistake.

As scary as it may be to comprehend, the best technique for running downhill is to lean your body forward into the descent, almost keeping your body at 90 degrees to the terrain.  It feels like falling with style.

I would definitely not advise you to try this for the first time while bombing down your local avalanche downhill.  Start small and work your way up.

1. Start small. Don't start with a descent that's too flat. Rather, start with one that is short, not technical, but is also reasonably steep.
2. Standing at the top, remember step one (relax), then slowly start leaning forward.
3. As soon as you feel you are about to fall, take a step forward. Remember step two (forefoot strike)
4. Without standing back up, take another step, then another, and another. Remember step 3 (lookup).

Once you feel you have that short descent mastered, work your way to steeper and longer descents.

Step Five: Run Faster!

Yes, intentionally running faster downhill does sound like a recipe for pain, but I am not advocating sprinting down a cliff.  It is easy to get stuck in a comfortable speed routine.  On downhills, this habit will be to run slower and possibly come with all the wrong techniques.

Pushing yourself to run faster means that you will leave your comfort zone, and in leaving that zone, you are more likely to adopt a new technique to try and reach a NEW comfort zone.

Practice steps one through four first, and once you feel you are getting used to them, start gradually increasing your speed.  You should naturally find yourself 'gravitating' to the correct form.

This video from the Global Triathlon Network describes how you can increase speed on your downhill runs:

Bonus Tip:  Run With A Stronger Runner

Running with someone faster and more skilled than you is a fantastic way to up your downhill game.  You may struggle to keep up on the ascents, true, but that will also help increase your fitness.

But the real value of a stronger runner will be on the descents.

You may be driven by having them in front, pulling you, or behind, pushing you.  Whatever is going to get you to up your pace and technique is the way to go.  If they are in front, you can watch and learn from their footwork.  If they are behind, they can coach you on yours.

Conclusion

Running downhill can be sore, slow, and painstaking without the correct techniques.  Descents can also be great fun and provide opportunities to gain a few spots in a race if you practice mastering them.

Always stay relaxed while running.  Being relaxed will seriously help your confidence which, in turn, will help you lean into those downhills and commit to them.  Remember to keep your eyes up and speed up.