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.
Why downhill running is actually harder
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 and the running 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.
Use short, quick strides to keep your feet beneath you.
Lean forward from your hips while you use gravity to assist you downhill.
Keep your arms relaxed and by your side on slight downhills, but they’ll swing away from your body for stability on sharp descents.
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 after 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.
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.