How to Run Downhill on a Trail
Running downhill on a trail is a lot like downhill skiing, mountain biking or hiking - with the proper technique, it's easy to let gravity do most of the work.
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Things You'll Need
- Trail Running Shorts
- Trail Running Socks
- Trail-running Shoes
- Running Foods (gels And Bars)
- Electrolyte Replacement Drinks
Instructions
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Keep your head up. Try to look ahead at least three steps.
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Remember to lift your feet off the ground. If you get sloppy, you may trip.
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Pick your line of descent as you go. Choose the 'path of least resistance' - the direction of travel that appears to be the easiest on your body. In general, try to favor smooth terrain over rocks and other obstacles.
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Place your feet carefully. On rocky trails, avoid stepping on rocks as much as possible, as they may roll and cause you to lose your footing.
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Put your arms out to your sides for balance on very steep downhill slopes. You should look as though you're 'flying' down the hill.
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Keep your chest square to the fall line as much as possible and try to keep your weight balanced directly over your legs and feet.
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Let gravity do most of the work for you. Just keep your feet moving and steer your body carefully.
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Stay in control. The object is to keep from going too fast, avoiding a painful spill. Take extra care when running downhill on wet grass, mud or loose gravel.
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Tips & Warnings
Cross-train (through bicycling and weight lifting) to build your quadriceps, the muscles used most on steep downhill slopes.
Try not to run on steep downhill slopes if you have knee or back problems. Instead, walk to the bottom before continuing your run.
Trail running is a physically demanding sport that could result in serious injury. We recommend that you seek proper training and equipment before attempting this activity.
