How to Trail Run Downhill

Trail running downhill on steep and uneven trails and surfaces is about as dangerous as running gets, short of running in traffic (or with scissors). A few simple techniques can help keep you safe.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Trail running shoes
• A downhill trail with an uneven surface
• The ability to get to the top of the trail in the first place

1. Start running down the trail.

2. Resist the urge to take long, loping strides. This might feel natural when going downhill, but it is also the route to disaster. Instead, take very short, choppy steps which will reduce the amount of weight you come down with on each stride and improve your balance. To increase speed, focus on taking more steps rather than taking bigger steps.

3. Point your toes slightly outward in a "pigeon-toed" position. This decreases the chances of spraining an ankle when stepping on rock, exposed root, and the like.

4. Concentrate on placing each step and always be thinking about where each foot is going to land next.

5. Keep your weight low and back. It is better to fall back onto your butt than to go head over heels forward.

Tips & Warnings

• Even if there is a great view all around you, it is imperative to keep your focus on the ground in front of your feet to avoid taking a misstep which can lead to a fall.
• Take a number of steps on the flat surface at the bottom to stretch out your stride after the short, choppy gait on the trail.