Airtel Hyderabad Marathon (AHM) – Are you ready for it? (Part 2)

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.

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.

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. 

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)

http://running.competitor.com/2014/07/training/perfect-your-downhill-running-form_52804

http://www.rockcreekrunner.com/2015/08/27/downhill-trail-running-technique/

http://running.competitor.com/2014/07/training/perfect-your-downhill-running-form_52804#4ROeObWUESQ4hfYY.99