Experience, athleticism, age, fitness and a host of other factors play a role in how well runners can execute the various demands of running downhill fast, which can be scary. We’re required to choose the line we want to descend more quickly, and it often requires lower body agility and coordination. Running downhill also creates more muscle damage because of the eccentric loading of the leg muscles, which will be exacerbated when a runner brakes more often because of anxiety or technique—or both. It’s a skillset that can take a lot of time to develop but with specific strategies, it’s very possible to improve one’s downhill running competence. If you’re looking to improve your ability to run downhill, below are some strategies for enhancing your skillset.
Agility Drills & Plyometrics
Agility drills and plyometrics can be relatively low-risk and are easy to implement. This could be as simple as 3 x 20-second “fast feet” drills during your warmup or cool down. A more complex approach would be to introduce ladder drills. Think about athletes training for football where they practice jumping, hopping, skipping, moving laterally or using “quick feet” drills to move through a fabric ladder placed on level ground. Additionally, runners can use plyometric drills to enhance the explosive and quick reaction time that is usually required for fast and technical downhill running. The key is to start simple. Box depth jumps or squat jumps are a good example of introductory level plyometrics. Slightly more advanced plyometrics may include:
- Skipping Drills
- Jumping Lunges
- Lateral Drills (such as speed skaters)
A little goes a long way when it comes to this type of training. Spending a few minutes doing one or two plyometric/agility sessions per week executing these drills is adequate enough to see improvement in one’s agility, coordination and reaction time.
Session Practice
Session practice is another highly effective way to improve downhill running ability. Start with a downhill section of trail that is mildly or moderately challenging to you and takes just 2–3 minutes. The first time through, simply pick your line, stay relaxed and don’t try to push your pace. Hike, or easy jog, back to the top of the section and repeat that portion of the trail. Again, try to focus primarily on being relaxed and smooth, which is the precursor to being able to add speed and repeat 3-6 times on the same section before moving on with your run. As your descending skills improve, you can increase the duration and/or technicality of the sections you choose to boost the challenge level. Downhill sessions are something to do relatively early in a run when you are fresh and there is little neuromuscular fatigue.
Don’t be afraid to film yourself. If you’re not sure what you look like, how can you make adjustments to improve your form? Have a partner film you or set up your phone in a location that will capture your downhill run for at least 30 seconds—the longer, the better. Where is your vision? You should be seeing the trail 5–10 feet in front of you, constantly scanning the next section rather than looking at where your feet are in the moment. Is your upper body relaxed to help counterbalance lateral movements you’re making with your lower body? Are you too stiff? Try to film yourself several times throughout a season on the same section of a trail to see if you’re able to see improvements.
On occasion, make a point to follow some faster runners. Running behind someone whose ability may be just one or two levels above yours can help you see what lines they choose and how they move over obstacles. Attempt to match their technique and see if you can follow their strides.
Improvement will likely take time to create a vision and assess progress, but it’s important to be patient and diligent. As your ability to descend more quickly with more agility is enhanced, your pace will also improve, and you’ll find yourself covering downhill sections faster. As your confidence builds, your ability to run downhill will benefit as well.