When it
comes to hill running, most runners tend to focus on training for up-hills.
After all, it is on the up-hills that one faces significant fatigue and
slowdown in pace. Downhill running is perceived to be easy as it doesn’t leave
the runner gasping for breath and in many cases actually helps gain pace.
However, understanding the right ways to run down-hill is equally important as it can
be a source of injury. In continuation of the last month’s article, this
article continues to explore key elements of hill running – focusing specifically
on down-hill running this time.
When running down-hill there are variations with respect
to the correct running form depending on the slope of the downhill. For
instance, there are downhills of gradual gradient where one can gain pace and
then there are steep down-hills where one may actually need to slow down to be
able to maintain balance. The following section describes the essential form
focuses for down-hill (while also highlighting adjustments needed depending on
the slope of the downhill).
1. Adjust the roles
of upper and lower body
In
the last month’s article, we had observed that while running up-hill the focus
shifts to upper body (with upper body accounting for 60 – 70 percent share of
the overall work-load). It is just the opposite for down-hill running with the
focus more on the lower body.
When one runs down a hill there is a greater impact generated at the time of foot-strike (due to added thrust generated by gravity). This force is significantly more than on the flat surface and can reach up-to ten times the body weight. Also, it puts additional load on the knees and quads. To combat this additional impact, lower body needs to almost act as body’s shock absorbers. For this, it is important to relax the lower body (especially quads and calves) by letting them loose and swing freely. Notice the relaxed and free swinging lower body movement of the runner in the figure below.
When one runs down a hill there is a greater impact generated at the time of foot-strike (due to added thrust generated by gravity). This force is significantly more than on the flat surface and can reach up-to ten times the body weight. Also, it puts additional load on the knees and quads. To combat this additional impact, lower body needs to almost act as body’s shock absorbers. For this, it is important to relax the lower body (especially quads and calves) by letting them loose and swing freely. Notice the relaxed and free swinging lower body movement of the runner in the figure below.
While
the focus while running downhill is to relax lower body, the role of the upper
body is help the body maintain balance. This is especially true when running
steep down-hills. One should try to keep the shoulders relaxed and not tuck the
arms too close to the chest. This allows the runner to use the arm movement for
balancing act.
2. Adjust the lean
When
one runs down a hill, the natural tendency of the body is pull the shoulders
backwards (thereby causing a backward lean). However, this probably is not the
right way to lean on a downhill. The challenge is that the tendency to pull the
shoulders backwards shifts the weight behind and puts a curvature in the lower
back putting additional pressure on the spine. Moreover, it also results in the
feet landing ahead of the body causing the body to land hard on heels (which
can cause injury).
According to Chi running technique, when running over a gradual downhill, the runner should focus on keeping the upper body ahead of the foot-strike by maintaining a very slight forward lean. According to another source (www.running.competitor.com), one should avoid the urge to lean back and focus on keeping the body perpendicular to the ground. It’s also important to not lean too forward as it can make the body lose its balance.
According to Chi running technique, when running over a gradual downhill, the runner should focus on keeping the upper body ahead of the foot-strike by maintaining a very slight forward lean. According to another source (www.running.competitor.com), one should avoid the urge to lean back and focus on keeping the body perpendicular to the ground. It’s also important to not lean too forward as it can make the body lose its balance.
The
exception to the rule of urging the need to pull back shoulders (i.e. backward
lean) happens on downhills with steep slope.
Notice
how the runner maintains the body perpendicular to the ground on a gradual
downhill (in the left hand pic) and how Danny gets into a vertical stance in
the steep slope (pic on the right hand side).
3. Vary your stride
length
According
to Chi Running technique, when running on a gradual downhill, the runner should
try to maintain the same cadence but lengthen the stride length. However, the key question is how should one strive for a longer
stride? It should certainly not be achieved by landing the foot far forward. It
should be achieved by letting the hip be pulled back every time the leg swings
backward. This allows the stride to open behind the runner thereby reducing the
impact on knees and quads. (In technical terms, this form focus related to
letting the hip be pulled back is referred to as pelvic rotation).
The figure below highlights how a small pelvic rotation can help lengthen the stride without the need to land the front foot far forward.
4. Look down the
hill and not at your feet
When
one runs on a downhill, there is a natural tendency to look to look down
(towards the feet). Looking
down can inhibit the action of hip extensor muscles (glutes, hamstrings, back
muscles) which help in keeping the body upright and neutral. This can increase
the risk of falling down. There are research studies that indicate that gazing
few meters ahead results in a better running form.
I hope you find the principles of downhill running captured here helpful in improving your running form over hills.
I hope you find the principles of downhill running captured here helpful in improving your running form over hills.
Sundeep Singh
+91 - 98181 19794
About the Author: By background, Sundeep Singh is a Mechanical Engineer from IIT Delhi and holds an MBA from IIM Kozhikode. Given his flair for mechanics and passion for running, he loves to analyze and write about the finer nuances of running techniques / strategies. Sundeep’s best run till date is ADHM 2015, which he completed in 1:31:20.
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Sources:
ChiRunning
Book by Danny Dreyer and Catherine Dreyer (Page 180 – 185)
