Trail running isn’t just about conquering uphill climbs, downhill technique is just as important. Efficient downhill running helps you maintain speed, reduce fatigue, and minimize the risk of injury during Gaelforce West.
Shorten your stride
Long strides downhill might feel natural, but they increase impact on your knees, quads, and joints. Shortening your stride allows for more frequent, controlled footfalls, reducing braking forces and giving you better balance on uneven terrain.
Increase cadence
Maintaining a higher cadence (more steps per minute) helps you stay light on your feet. Faster, smaller steps allow your muscles to absorb impact better and keep you moving efficiently without overloading specific joints.
Lean slightly forward
Instead of leaning back, lean slightly forward from the hips. This posture keeps your centre of gravity aligned over your feet, helping you maintain control and reduce the risk of over-rotating or falling forward.
Benefits of proper downhill technique
- Faster descents: Maintain speed safely without overstriding.
- Reduced injury risk: Less stress on knees, ankles, and quads.
- Better energy management: Save power for the next climb or stage.
Practice makes perfect
Incorporate downhill-specific runs into your training. Start on moderate slopes, focusing on stride, cadence, and posture. Gradually tackle steeper trails as your confidence and control improve.
By mastering downhill running, you’ll not only move faster and safer but also gain a crucial advantage in adventure races where every second counts.
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