How do you run downhill?

[BarbieW]

Hello fellow runners

Now, I’ve cracked running uphill, with short steps and slight forward lean. And don’t ever, ever look up to see how much further you have to go! Just let it be a pleasant surprise when you find you’re at the top! In fact I am getting quite comfortable with uphills now

But downhills completely fox me and I end up walking mostly if it’s anything but a gentle slope. I’ve tried short steps, long steps, leaning forward or backward, but I cannot find the right technique to stop my knees hurting like anything. And I was intending to do the Ashton Court parkrun when I’m in Bristol next week and I’ve looked at the course and it’s dowhhill all the way back. Argggh! Never going to break my 35 minute 5k if I have to walk halfway!

Any hints anyone, please?

Thanks

[sTrongFuse Graduate10]

I tend to stand tall, take shorter strides, and look down in front of my feet to make sure I'm not about to step in a pothole or trip over a tree-root. It's actually not something I've ever thought about, I just do it. Any hill that I get to the bottom of without landing on my face is a good hill in my opinion, however I manage it... 🙃

[Dexy5 Graduate10]

I think cheekychipmunks might be able to help here as she runs parkrun there. I very rarely do hills but when I come across slopes I do as you do. Someone said at parkrun that I should make the most of the down hills so I lengthen my stride a bit.

[cheekychipmunks Graduate10]

Hi Barbie, yes as Dexy5 said, I do Ashton Court fairly regularly (doing it tomorrow actually) and I love running down the hill. The top section is a gravel path so you need to be careful of your footing as there are some loose stones in places, but the rest is paved, with varying degrees of steepness.

I always look down a few strides ahead and try to keep my body as upright as possible. I don’t think I shorten my stride at all, but I’m conscious of my footfall and make it quite deliberate so as not to turn an ankle or anything, but basically I just freewheel down after the exertions of the 2.5k uphill slog!

I personally love the challenge!

Good luck next week and have fun. 😀🏃‍♀️👍

[Lordi Graduate10]

Surprisingly you need strong legs to run downhill! Try a lesser downhill gradient to run down and find some very steep hills to walk down (25%). Downhill muscles are decelerating you big time and tire quickly. When you have stronger downhill legs try increasing your cadence to 190-200+ steps per minute or higher (to keep your legs/undercarriage underneath you. )

[donnaj0326]

I can fly running downhill - but? running hills? - I get in my head and can't see to run 'em.

[Jogunlikely]

Completely the opposite to you I love running down hill 😍 Going up feels like a death sentence but that will no doubt improve with time.

So downhill? I had to think about this as it just comes naturally (sorry) If it's really steep (south down flint tracks) I keep my stride a little shorter, consciously engage my core, shoulder blades down and back. It's kind if like gentle braking with your whole body in a toned not tense way. Trying not to put unnecessary impact through my knees.

If it's a made surface and not too steep I just concentrate on maintaining my current speed, ie not speeding up so much that I free wheel and face plant!

I checked my stats and my cadence barely changes from flat to downhill.

Apologies for the waffle not sure its much help 😄