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Downhill Running Technique

Running / Popular

Control descent with safe braking and cadence to reduce impact.

What coaches agree on

  • Take short, quick steps with a high cadence so your foot lands underneath your body rather than reaching out in front of you.
  • Let your arms move more than they do on flat ground, swinging them wider, further back, or out to the side, to help counterbalance and stabilize you on the descent.
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  • Look several strides ahead on the trail or road instead of down at your feet, so you have time to spot and plan around what is coming.

Common mistakes

  • Leaning backward on the descent, often an instinctive reaction to the fear of falling, which throws your foot out in front of you and turns the landing into a hard, straight-legged heel strike that jars the knees and quads instead of absorbing impact.