Downhill Running/Flailing/Falling

Relaxing in the grass while people hydrate

This morning I went out with a friend and our dogs to explore a new area of trails. Neither of us are strong uphill runners (yet). We hiked most of the uphills, and ran the downs and about half of the flat, although we don't have much in the way of flat terrain. In endurance riding, a lot of riders, even non-runners, will hop off and jog down hill to give their horse a break without losing time that can be spent grazing later, and to reduce the concussive impact on the horse's front legs. While it may seem easier to negotiate a downhill, it can be very stressful on your body. Often in running you will see people taking it easy on the downs when you could be making up time while giving yourself a break. Lake Sonoma is a continually rolling course with some significant climbs. Since it's an out and back course, you have to descend everything you climb, ideally not A. over T.

So what's involved in downhill running? The biggest issue most runners face is the instinctive 'braking' mechanism we employ. All too often, runners lean back a little and use a heel-first foot strike, typically with the landing leg away from the center of gravity. This places undue stress on the knees and hips and causes micro-tears, particularly in the powerful quadriceps muscle group. This stress will overly fatigue the body, taking away the strength you need to push on the flats and battle the uphills. The quads are in eccentric contractions, whereby the muscle is forced to lengthen although it is under great pressure (think slowly lowering a weight). So how do we use downhills to our advantage without hurting ourselves?

The video below is tips from top ultra runners Karl Meltzer and Scott Mason, much more succinct, proficient and proven than I am. (Love the gloves tip - hand held water bottles also work very well)

Providing the grade and running surface allow, keeping your back upright or with a slightly forward tilt will allow for your muscles to use their full range of motion. Try to not lean back! Also, aim to have your foot strike under your center of gravity, ideally with a mid-foot strike, which will disperse the impact throughout the body more efficiently, and provide a more stable surface on a loose surface. Both on flat and downhill surfaces, many runners overstride; try to have your foot land under your waist. To prevent overstriding, we should increase our cadence (rate of footfall turnover). Shorter, quicker strides will allow you to increase your speed and stability while protecting your body. The steeper, more technical, or slippery the slope, the faster turnover should be. There are many running drills for improving cadence available from a quick online search. (Hint: Days that you are stuck on a treadmill are perfect for this, then you can enjoy your trail time practicing your improved skills). Many runners have more problems trusting themselves than implementing the changes in physical technique. (I have trouble trusting myself - I fall. A lot. We know this!) Of course, if you're an endurance rider you have to add in a horse getting in your way. Try controlling form and stride rate with a race-brained strong willed horse can hear someone coming up behind you! (This is why Bugsy gets to practice with me now!)

Not grown enough for downhill trotting yet, but getting some foundations