How to Run Downhill...

[HoagyM]

Thought I’d throw this out there as I need some advice.

After my last 10k race I was discussing running technique with my sisters, and the more experienced of the two (running for years, up to HM distance, member of running club etc) said that she had been taught to run downhill in a very specific way.

She said their expert had said you should drop your arms to your sides and take big strides downhill, swinging your (straight-ish) arms as you go. Like Pinocchio! That way you maximise your speed downhill, while using quite different muscles than with your normal running form (shorter strides, arms bent at the elbow), so that despite running faster, you finish the downhill stretch refreshed and your usual muscles are ready to go again.

She said she uses this all the time and typically will be overtaking people on downhill stretches.

I’ve been trying it on training sessions and it seems to work. But I was wondering whether there were any downsides to this (risk of injury??). Just tried to google it and drew a blank, and the first video I found on youtube on downhill technique was saying exactly the opposite, that downhill you should shorten your stride and take rapid short steps!

So... has anyone come across the “Pinocchio” technique before? Any thoughts on whether it’s a good or bad idea?

[Sqkr Half Marathon]

I've not particularly seen either technique in practice, but I shall keep an eye out in future. Personally, I just fling myself down hills with great abandon. I relax, do bigger strides, and sometimes full on laugh. It's one of my favourite things. Not a recommended technique per se, it may or may not be a bad way to tackle a decline, but it's certainly fun. I consider it a reward for getting up the hill in the first place, allowing gravity to do the work for me on the descent, and I am generally raring to go at the bottom again—so maybe it's a casual riff on the pinocchio technique. I'm always surprised by how many people just doggedly maintain their pace on a hill though, eyes fixed downwards. I overtake a good deal of them. Hills are great.

[misswobble Marathon in reply to Sqkr]

I threw myself downhill today with arms doing what they wanted. They sort of flailed about, elbows out kinda thing

Try it and see what your arms naturally do Find a steep one 😃👍

I have no idea what proper runners do 🤷‍♀️😁. Sorry ☺️

[Oldfloss Administrator in reply to misswobble]

I love this ... proper runner.... and what are you... ? One of the most awesome runners I know

[Oldfloss Administrator in reply to Sqkr]

I laughed when I read this.... that is just me... terrific fun.... and once, early on, in my running, coming down a long hill I was hurdling over low lying shrubs too! How silly!!!

[LUHAN]

Interested in this as going down hill seems to be where my knees hurt the most so have been thinking it may be poor technique.

[Tasha99 Marathon in reply to LUHAN]

Could be IT band issues. I’ve got it too. Does it hurt on the outside of the knee? Just been to a physio about it. As soon as I level out or go uphill the pain used to go, but it is becoming more frequent so now needs sorting. Likely to get worse if not sorted.

[LUHAN in reply to Tasha99]

Yes... outside but also inside! I have seen physio who said I need to do lots of strength excercises. I tend to really shorten my stride which seems to help a little.

[UnfitNoMore Metric Marathon]

Downhill was always bad for my dodgy knees when I was a young athlete, so I went track only apart from hill sprints where I walked back down. I still have those experiences in my head and have become a strange runner who accelerates up hills and causes a queue heading down one at parkrun!

[SlowLoris]

I’ve done a couple of downhill sessions with a coach. Since then I always overtake other runners on the descent. It’s definitely a different technique.

I’m not qualified to coach others though.

[HoagyM Half Marathon in reply to SlowLoris]

Interesting - so do you now take longer strides going downhill, or shorter, or the same?

[SlowLoris in reply to HoagyM]

Keep perpendicular to the ground, fast feet, let gravity do the work and use arms for balance. Flex the knees a bit and make sure you are not braking by putting your feet down in front of your hips (i.e. don’t). Stride length ends up longer.

I don’t try this on steep hills because I would end up in hospital.

[Hidden]

Having run nothing but hills where I lived before early this year, I found the shorter steps method best for the legs, Flex knees and ankles a bit as well.

[Tbae Metric Marathon]

Very interesting Ian.The steeper the gradient the shorter your stride.🤔

Ran down Ben Nevis tourist path a few times,many years ago.🙈

So steep eg.

Stand tall, short quick strides,needed alternating directional changes,arms for balance and controlling stride length rhythm 🤔.

So on lower gradients you can lengthen your stride if it feels safe and comfortable.🤔

[cheekychipmunks Half Marathon]

I love to run downhill as I have naturally short strides and *touch wood* feel very stable. I don’t do anything special with my arms, but I think I make an effort to almost lean back - barely perceptible.

I reeled someone in at PR a while ago. She was a good 200m ahead of me down the hill and I made her my target. I succeeded and it felt great, as speed certainly isn’t my forte on the flat or uphill! 🏃‍♀️🏃‍♀️

[Oldfloss Administrator]

I just run willy nilly down hills. like a small child... and the temptation to wave my arms around too is almost too much! I just run.

There has only been one really steep hill on HM training when I ran. properly? with small steps... I was very afraid of falling!

[GoGo_JoJo Ultramarathon]

I watched a trail running tutorial, I think it was Salomon branded that advocates longer, freer strides downhill but they definitely say arms outstretched for balance.

I use this technique on known terrain but revert to shorter steps on very steep or dodgy terrain.

I think you have to try both and see what works for you. Early on short strides gave me more stability and confidence but long bouncing strides are fun.

This is it, there's a full series youtu.be/YLScRlispoo(Not working as expected?)

[Tbae Metric Marathon in reply to GoGo_JoJo]

Brillant Jo.👍👏👏🏃‍♀️⭐️

[HoagyM Half Marathon]

Thanks Jo, excellent. 🙏

Unsure whether the advice in this video would also apply to road running as well as trail? 🤔 I haven’t seen many road runners going downhill with those sort of light bouncy strides landing on their forefoot, although I get the logic of using the whole foot/leg to cushion the impact. My “Pinocchio” style at the moment is actually quite heel oriented. 🤔

But I guess that the whole “light/floaty” approach, with arms used for balance, makes perfect sense for road running, and ties into what others have said on here.

As an aside, this video made me really want to do some trail running! 😀

[Colinsmith Half Marathon in reply to HoagyM]

Me too! Really interesting video. There's a really steep (paved) downhill at our parkrun and I do kind of think I take that with my arms held up out wide, like a low 'I surrender' pose! Definitely with longer strides though, but I guess that's at 5k pace, and the arms are there to act as a brake and for balance...

[misswobble Marathon]

Yeah hit the trail ! Off-road fun!

[limberlou Half Marathon]

Personally I live in awe of people who run downhills. After years of back trouble and then a couple of falls I am petrified going downhills and I follow the “ clutch someone else tightly and crawl like a snail “ method. That is if I ever manage to get up a hill - and by hill I mean small incline 🤣🤣🤣