How to Run Downhill Safely and Efficiently
I recently received a question from a runladylike.com reader looking for suggestions on how to run downhill more effectively. After completing her first full marathon earlier this month, she remarked about the difficulty she experienced with the downhills during the second part of the race.
“During races and training runs up to 13 miles, I can easily use gravity to pick up some speed. But after 13 miles, my feet are taking a pounding and going downhill hurts. Any tips for running downhill?”
With the Boston Marathon approaching next week and its infamously long downhill start, now is the perfect time to reflect on downhill running techniques and strategies. Many coaching programs and coaching education materials tend to focus on running uphill successfully but not necessarily on how to run downhill more efficiently. Today, I’ve turned to some of the best resources in running to bring you helpful reminders for mastering the downhills on your next run.
Perfect Your Downhill Running Form from Competitor Magazine
http://running.competitor.com/2014/07/training/perfect-your-downhill-running-form_52804
6 Tips to Improve Your Downhill Runs from Active
http://www.active.com/fitness/articles/6-tips-to-improve-your-downhill-runs
3 Tips for Downhill Running from Runner’s World
http://www.runnersworld.com/running-tips/three-tips-for-running-downhill
Guide to Downhill Running: Be Ready for Your Best Boston from Runner’s Connect
http://runnersconnect.net/running-training-articles/best-boston-downhill-guide/
Which do you enjoy more? Running uphill or running downhill? What is the hilliest race you’ve ever run? If you’re running the Boston Marathon on Monday, let us know here so we can cheer you on.
Comments
I like a hilly race for the challenge and that you use different muscles throughout the race. Atlanta is notorious for its hilly courses! I always find that my quads kill me after a race with a lot of downhills though. Thanks for the tips!!
Running downhill is much harder than people assume it is! Especially on tired legs! I’m super excited for Boston on Monday, I’m not running, but I’ll be rocking my Boston Strong socks under my work clothes and will be tracking all the runners I know and follow!
This is a great post! I have been brushing up on my downhill running skills over the last while for my downhill half I am running at the end of the month! Now a few more sources of info!!
Glad it is helpful Staci! Sending you a huge good luck for your race! Keep us posted on how it goes!!!