Downhill running — start position
Start
Downhill running — end position
End

Road & trail / Drill / Intermediate

Downhill running

Running down a gentle slope with quick, light steps. Downhills load the quads and knees the most; good technique makes them faster and safer.

Dose
4 × 60–100 m downhill
Rest
Walk back up

How to do it

  1. Pick a smooth, gentle downhill of about 4–6 %.
  2. Lean with the slope instead of back, so your body stays at right angles to the ground.
  3. Take short, quick steps landing under the hips, and let the arms go wide a little for balance.

Tips

  • Quick feet, no braking with the heels.
  • Look a few metres ahead, not at your feet.

Good for

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