Downhill Running

I’m better on uphill running than I am running downhill, from Running Times online, even if this is about downhill running on trails, any tips can work…

Tips for Excelling on Declines

Reinforcing the necessity of proper downhill running form and core strength

By Mackenzie Lobby

As featured in the March 2011 issue of Running Times Magazine

Lift your knees, drive your arms, and don’t let up until you reach the hill’s crest. We are oftentimes so preoccupied with training on the uphill, we end up ignoring its better half: the downhill. Just as uphill running is a skill, so is downhill running. Demonstrating the importance of developing an aptitude for running on the declines, a study published in the Journal of Strength and Conditioning showed that sprinters increased speeds and foot turnover when they trained on uphills and downhills, rather than just uphills and flats alone.

Head coach at the Vail Trail Running Camps and national trail running champion Ellen Miller says a course’s declines are just as difficult as its inclines. “Sometimes it’s actually more challenging because a lot of people have biomechanical issues with hips and ankles,” she explains. “It’s a question of quickness, agility, balance, but also that ability to focus 10–12 feet ahead and anticipate what’s coming rather than focusing on what is directly underfoot.” As a trail runner gains experience, along with improved form and confidence, she will surely be able to handle the most technical downhills with power and precision. All it takes is a little practice.

Read on here.