How to improve your downhill running – strength, core and technique

Runners often make the mistake of neglecting their downhill running. They are intent on shaving minutes of their ascents and flats, but the gains to be made from improving your descents are potentially massive. What’s more, if you are efficient you will not wreck your legs for the next climb.

There are three easy ways to get faster.

Strength

First things first, you need to build up strong quads, glutes and hamstrings. It will be near impossible to hold good technique, especially when you’re tired, if your muscles are not strong enough. What’s more, they will be able to bear the impact so you are less likely to injure yourself.

The strength in each leg needs to be even too. Try these exercises.

• Pistol Squats
  • The ideal pistol squat is a full, one-legged squat as low as possible until the non-weight baring leg is parallel to the ground. It is very difficult, and if you cannot do it, use a TRX. Set the TRX so the load baring hook is above your head height, hold the handles and step back so the TRX is taut and your arms are straight. Complete a one-legged squat, while lifting up the other leg parallel to the ground and taking weight on your arms (but never bend your arms). Repeat four sets of eight. If this is not possible, start by standing on one leg and sitting on a chair and standing back up again to improve strength.