How to run downhill | Downhill running tips to help you run downhill fast

Running downhill may seem pretty straightforward—you’re using gravity to help you coast downhill.

But, downhill running fast without hurting yourself is a skill you can learn. And when you do, you’ll develop leg strength, which means you’ll get better and faster at running downhill *and* on flat roads.

So if you’ve ever wondered, “does running downhill make you faster?” the good news is, yes, it can help you run faster.

That’s why in this post, we’ll dive into all the tips for running downhill so you can fly downhill without falling or getting hurt.

Let’s get started.

Whether you’re a runner looking for running tips or a cyclist searching for cycling advice, this site is here to help you elevate your fitness game.

THE DOWNHILL RUNNING TIPS YOU NEED TO KNOW

Let’s talk a little more about what happens when you’re running downhill.

When your foot hits the ground as you’re flying downhill, your quads and calves lengthen.

And then, when you push off to move forward, your muscles shorten.

This action—lengthening and shortening of your muscles (also called eccentric muscle contractions)—is physically demanding and leads to some muscle damage.

That means you’ll be sorer the days following downhill running. But with rest and recovery (more on this later), your muscles will adapt to running downhill in as little as four weeks*.

*That’s according to a 2022 study from the European Journal of Applied Physiology.

HOW TO RUN DOWNHILL | RUNNING FORM TIPS

Running downhill requires practice to perfect your downhill running form, so use these running form tips when you can.

Plus, running downhill throughout the year gives you a head start on any training you might do for a race—whether that’s a trail race or a hilly road race.

Running downhill form tips:

Aim to land mid-foot for balance and stability. This may seem unnatural at first, and you may find yourself landing on your heel because you’re leaning backward to control your speed. (Leaning backward also stresses your knees.) But eventually, with practice, you’ll want to work towards landing on your mid-foot to keep your foot beneath you and avoid overworking your knees.
Bend your landing leg slightly to avoid having your knee absorb excessive force.
Keep your eyes straight ahead, as if you were running on a flat road, to help you maintain good downhill running form.
Lean forward from your hips while you use gravity to assist you downhill.
Use short, quick strides to keep your feet beneath you.
Keep your arms relaxed and by your side on slight downhills, but they’ll swing away from your body for stability on sharp descents.
Start gradually with gentle slopes before moving to steeper hills.

Need some hill workout ideas? Grab these 3 hill workouts that will help you fine-tune your uphill and downhill skills.

HOW TO RUN DOWNHILL WHEN YOU DON’T HAVE HILLS

If you don’t live in a hilly area, you can build your leg muscles with two exercises that target your quads. Pop on over to this post for more leg workouts for runners.

The exercise: wall sits

How to do it:

Place your back against a wall and have your feet slightly in front of you, hip-width apart
Slide your back against the wall as if you’re sitting in an invisible chair. Your thighs should be parallel to the floor.
Hold this pose for 30 seconds
Repeat 3 times

The exercise: reverse leg lunge with weights, to work your quads

Why should you work your quads? Your quadriceps, hamstrings, and calf muscles propel you forward.

How to do it:

Begin with your feet shoulder-width apart.
Then, take a step backward with your right leg and lower your leg until your left knee forms a 90-degree angle.
To return to your starting position, push your weight into your left heel to drive yourself back to standing.
Repeat with your left leg.
Do this move 7 times
And repeat 3 times

HOW TO RECOVER FROM RUNNING DOWNHILL

Running downhill forces your muscles to work overtime, so you’ll need to recover after a run that includes downhill running.

After running downhill, cool down with an easy 10-minute walk.

Then, replenish any electrolytes lost through sweating and refuel your body so it can jumpstart your recovery process with a recovery drink for runners.

You may feel some muscle soreness the day after a downhill run. And if you do, try a rest day or a gentle walk or run to get the blood flowing.

Running downhill is a skill you can get good at with some practice (you’ll just have to go uphill first.) I’ve got more running tips about how to run uphill over in this post.

And before you go, don’t forget to grab these 3 hill workouts that will take your hill running skills to the next level.