Running Downhill - How to Do It Right

Many people never think to train for running downhill. This is understandable - it doesn’t have the same cardio demands as hillwork or even running on flat ground - and this means you might not choose to prioritise it when preparing for a race. 

All the same, doing a little downhill training can pay some serious dividends. Research shows that downhill training can significantly improve your performance.

Read on to find out how running downhill compares to other gradients, discover our tips for downhill running form, and suggestions for the kinds of footwear you need.

Is running downhill easier than running on flat surfaces?

Running downhill may instinctively seem easier than running on flat surfaces. You do, after all, benefit from the force of gravity - which means you exert less energy to keep moving forward. But, in other ways, running downhill is considerably harder than running on flat surfaces. This is due to the ways our muscles move.

When we run, our muscles contract in two ways:

• Concentrically: This is when the muscle shortens.

• Eccentrically: This is when the muscle extends.

Now, whatever the incline you run on, your muscles move both concentrically and eccentrically. However,  the eccentric movement is much more accentuated when you go downhill. 

When your muscles stretch out eccentrically, they aren’t relaxing. Instead, they are extending under tension. This is meant to help slow down and smooth out the load you’re putting on the muscle.

So, when you are going downhill, the eccentric movement of your muscles is more energy intensive and the load on them is greater. That can start to feel more tiring, especially if you haven’t practised downhill running much. 

Training for downhill runs

If you are preparing for a marathon, half marathon or any race that covers a lot of hilly ground, then building some downhill runs into your training sessions is a really good idea. Running downhill puts a lot of strain on your leg muscles, particularly your quadriceps and calf muscles. If you haven't trained for downhill runs, then you can expect your muscles to become extremely sore during these parts of the race.

To train for downhill runs, set aside at least one session per week on this gradient:

• Find a reasonably long slope on your running route

• Practise your downhill running form (using the tips in the following section)

• The first time you go downhill running, you might want to consider running on a softer surface such as grass, before progressing to concrete

• Over time, your muscles will get stronger and you’ll get more comfortable with downhill running

Best downhill running form tips

The following downhill running form tips can help you to run on declines more efficiently and reduce muscle soreness. Downhill running form may not feel ‘natural’, so it might take a few goes to get your positioning correct.

Lean forward NOT back

When you are running downhill, the instinctive thing to do is to lean back slightly from your hips (this slows you down). However, correct downhill running form requires learning forward slightly, so your torso is perpendicular to the ground. This might not feel entirely natural at first but will allow you to continue running at a good speed. It also reduces the risks of knee and shoulder pain.

Wave your arms to the side

When running downhill, you should move your arms out to your side for balance, almost in a waving motion. Again, this may not immediately feel natural, but it gives you greater control, stability, and balance when navigating changes in direction.

Look forward - not at your feet

When you are running downhill, the temptation is to look at your feet. However, it’s best to keep your focus on the ground about 10 to 15 metres ahead of you (especially if running on trails). That helps you spot what’s coming and also means you’re less likely to lose balance. 

Take longer strides

When you’re running downhill, your instinct might be to use smaller steps - this can give you a greater sense of control. Yet again, the ‘natural’ approach isn't necessarily good running form – and will slow you down. To maintain a competitive speed, aim to maintain longer strides. 

Strike with the midfoot

When running downhill, most of your foot strike should be on the midfoot, rather than the heel. By running with a flat foot, you reduce unnecessary movement – and that helps avoid rolling your ankle. You should also be aiming for minimal time with your soles on the surface - it’s almost like dancing, moving your feet quickly, rather than long, rolling steps. 

What shoes to wear for downhill running?

If you expect to do a significant amount of downhill running, then it’s worth looking for shoes with features that support this type of footwork.

• Surface: Your first consideration should be the surface you're running on. If you mainly run off-road, then trail running shoes are vital. For running on tarmac and concrete, regular running shoes are more than sufficient, but make sure the grip hasn’t worn away – reliable tread is vital when running downhill.

• Cushioning: Running downhill requires support throughout the sole, but especially in the midfoot. You might want to try a trainer like the ASICS GT-2000, which includes a layer of FLYTEFOAM™ Propel cushioning underfoot, to deliver greater support throughout the foot. 

• Profile: Another consideration for downhill running shoes is the profile of your footwear. To give you more balance, you might choose to wear a pair of running shoes that have a lower toe to heel drop to help with stability. Try the ASICS NOVABLAST™ range for shoes that have this kind of low profile. More advice: How to choose running shoes

Whatever surface or gradient you are running on, it is sensible to think about your form and footwork, and how your shoes can support your body. At ASICS, we have developed a complete range of running shoes and trail shoes for all kinds of surfaces and running styles.