3 downhill workouts to give you quads of steel

Most runners dodge downhill training—not because it’s useless, but because their quads remember the last time. But if you’re not training on the descents, you’re leaving speed, dexterity and race-day resilience on the table. Downhill running, when done right, teaches your body to absorb impact more efficiently, builds bulletproof quads, improves turnover and preps your legs for race courses that don’t just go up.

These three workouts will help you own the downhills—and each comes with a practical, safety-first tip so you can run smarter, not just harder.

The gravity tempo

This one feels fast, because it is. Use a long, gentle downhill stretch (3–5 per cent grade) and get ready to fly. It trains leg speed and confidence at faster paces without the usual cardio cost–a great workout for road racers.

Warm up with 10 minutes of easy running on flat ground.

Run 3 x 5-minute moderate-paced efforts downhill (about tempo pace or just under).

Walk or run slowly back up between reps.

Cool down for 10–15 minutes easy.

Downhill safety tip #1: Use your arms for balance. Bend them slightly and keep them loose. On trails, your arms act like a tightrope walker’s pole, steadying you through twists, turns and uneven ground.

Quad-breaking repeats

This workout strengthens the quads eccentrically (that means while they’re lengthening), reducing the risk of mid-race jelly legs. It’s perfect for trail runners preparing to tackle gnarly descents.

Warm up with 10–15 minutes of easy running.

Find a short, steep downhill (30–60 seconds long).

Run down hard but under control, and power-hike or jog back up.

Repeat 6–10 times.

Cool down with 10 minutes of easy running.

Downhill tip #2: Shorten your stride. Let gravity help, but resist the urge to overstride. A slightly quicker cadence with shorter steps keeps your knees safe and your rhythm smooth.

Cruise & burn combos

Teaches your body to switch gears between climbing and descending, improving overall control and endurance.

Warm up for 15 minutes on flat or rolling terrain.

Run 4–6 sets of 90 seconds uphill hard, immediately cruising down the hill at steady effort.

Recover with some easy walking for 2 minutes after each descent.

Cool down with 10–15 minutes of easy running.

Downhill tip #3: Look ahead, not at your feet. Scan the ground a few metres ahead to plan your footing and adjust speed. This prevents stumbles and keeps your posture upright—a key to safe descents.

Make sure to give those legs a rest after any of these workouts, taking it easy with a recovery day or some very gentle running.