The ONE Thing You Need to Know to Run Downhill GREAT!
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- Опубліковано 26 вер 2024
- Struggling with downhill running? Here are the 3 mistakes runners usually make and the ONE thing to focus on to fix your downhill running technique and make descents your favorite thing.
Whether you’re running downhill on trails or running downhill on asphalt, it doesn’t have to be bad for your knees or cause back pain or ankle pain if you understand the dos and don’ts of downhill running and know what to focus on.
Running downhill and falling will also be less of a risk when you understand how to run downhill.
Downhill trail running, fell running…even downhill barefoot running all work by the same principles. Master them and hills will become your best friend.
Here's my best free resource to help you learn to love running downhill:
The Runner's Knee Solution mini-course: programs.balan...
Check out these playlists to dive deeper:
How to Run Downhill
• How to Run Downhill
How to Run Uphill
• How to Run Uphill
Lean Forward When You Run
• How to Run Uphill
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#JaeGruenke #TheBalancedRunner #runningdownhill #xeroshoes
What problems do you have when you run downhill?
I run in the Smoky Mountains, the downhill provoke a bone edema in the femur head...I am sure it was how my heel was landing and the impact my hip was receiving from it for a while... thoughts?
@@marianram5508 this video should help you a lot. It sounds like you're really braking when you go downhill, and focusing on your ankles and controlling your speed with your lean instead should significantly reduce that stress. Let me know how it goes!
Doesn't happen often thank goodness, but my common ankle rolling issue on downhills is digging my outside toes in to the slope and hyper extending the top of my foot. Very painful. Normally only occurs when I'm tired, and on very rough uneven ground wearing deep stud fell running shoes. Don't think I've done it racing as I'm normally very in the moment. Will try what you said about ankle angle though. My dad's advice was always quite cryptic I thought "run downhill like you're running on the flat" - this video makes sense of it though; he was very quick down hill in his day (still is decent in his 70's). He was able to lean right forward though and hold it all together. Me, not so much. 🤭
Landing on the forefoot -- that's me! Thanks for breaking this down, Jae.
That does sound painful, Dom! The ankle advice should help, and I love it that your father understood this! Words so often fall short in teaching movement, though. Let me know how it goes!
A demonstration would have been helpful ;)
That trunk inclination is such a great piece of information. I have noticed that instead of ankle / whole body lean, when I just kind of droop my head downwards relaxedly at the start of my run with the idea of just trotting slowly and lazily, my speed automatically increases without conscious intention of running fast..
Glad that's helpful, @flameace. I would bet that as your speed is increasing, your head is coming up so that your whole trunk is inclined forwards rather than just your head drooping. The thing about drooping your head relative to the rest of your trunk is that it ends up forcing your trunk backwards, so it's upright, and then you don't really get the benefits of leaning. But the fact that your pace increases is a good sign. I bet your calves are a bit tight and that's why leaning your whole body forward doesn't really work for you at the beginning of your runs (but probably gets easier when you're warm). Does that seem like a possibility to you?
The best running feeling on very steep downhills trails is when I focus on the foot dorsiflexion as you mentioned but also feeling my knees more relaxed, like they bend very easily and almost fail to support me. My quad/knees like this very much and it slows me down enough even in 20º+ slopes.
Yes, Paul! And I focus on the ankle as the master control for this because that also results in relaxed, bent, flexible knees. You've definitely got it.
Dimple Dell trail would be a great place to practice these tips. You probably know Dimple Dell if you’re in Salt Lake. I miss that trail.
Thanks for the tip! I'm pretty new here and appreciate trail recommendations. :-)
#2
Hi Jae! Great tips! Have lots of opportunities to put them to the test. Will there be an uphill running video as well? I hope, with a demo? :) Thanks!
Thanks Helene! There will be more on uphill, but you can also now get to my hill running playlist, including 2 uphill videos, from the end of this video. Go to 7:05 and you'll find a clickable link on the screen there.
Hey Jae, with the trunk inclination, do we find that differently than simply dropping into that lean? Or would you suggest bending a little from the knees and pelvis and then trying to isolate the trunk a bit while keeping the lower body along the same orientation? Thanks!
Start by just dropping into the lean, and then assess how well your legs are working and if you're happy with your speed. If either thing needs to be adjusted, then approach the legs and the trunk separately until you're where you want to be, and then get the full-body feel of that so you can find it more spontaneously next time.
@@balancedrunner love it! I’ll try it first thing tomorrow morning!
Damn so pretty! Good tips how about sinking the chest for downhill? Xx
Xero shoes nice👣
Yes indeed, @chris. My favorite!
@@balancedrunner Mine too:) The Movement Movement podcast is how I found you and the shoes, plus learning from you, truly changed my life
P.S So excited and happy to see you back making videos
I'm so happy to hear it, @lisa!
Love bomb downhills...once you get it right it's a lethal weapon to have while racing! I like your explanation on stride. I let my legs extend on the back kick, kinda happens naturally when you understand it.