How to become a downhill-running dynamo

Running downhill should feel like flying—not like an uncontrolled freefall where you’re one misstep away from wiping out. But let’s be real: bombing down descents can be intimidating. Too much caution, and you brake so hard your quads are wrecked for days. Too little control, and you risk face-planting into the dirt. Here’s how to find that sweet spot where gravity works for you, not against you.

Downhill running triggers eccentric muscle contractions, where your muscles lengthen to support your body. This type of training boosts strength in your quads and hamstrings, enhances running efficiency (even on flat terrain) and improves stability and balance.

Stop slamming the breaks

Hey, it may feel counterintuitive, but if you’re leaning back and slamming your feet into the ground to slow your pace, you’re probably more likely to wipe out. The key to smooth descents is short, quick strides that keep your feet landing under you—not way out in front like you’re testing the limits of friction. Lean slightly forward, engage your core and let gravity help rather than hinder. Disclaimer: if the hill you’re running down is dangerously steep, you probably need to change your training regime and tackle smaller climbs and descents first.

Trust your feet and loosen up

Tension is your enemy. Stiff arms and locked knees will only make you less stable, not more. Keep your upper body relaxed and let your legs flow with the terrain. If the trail is technical, use your arms for balance, like you’re tightrope-walking. Your feet are smarter than you think—let them move naturally, instead of overthinking every step. If you’ve ever tried mountain biking, you know the feeling—relaxing your grip on your bike and letting it do the thing feels great, once you try it.

Use the terrain to your advantage

The best downhill runners don’t fight the trail—they work with it. On smooth descents, open up your stride slightly. On technical terrain, stay light on your feet and scan ahead for the best line. And if there’s a sharp turn? Lean into it and let momentum carry you through, instead of slamming to a stop.

Two workouts to get you started

Controlled speed repeats
Find a moderate downhill (3-5 per cent grade).
Run 5-8 reps of 30 seconds fast, focusing on quick strides and relaxed form.
Walk back up for recovery.

Long downhill endurance effort
Choose a long, steady descent (at least 1K).
Run at a controlled pace, keeping your form efficient.
Walk or run slowly back up as recovery. Repeat 2-3 times.

Practise makes perfect, and incorporating small, easy hills into your regular training efforts can help you build up to the hard work.