Trail technique series
Downhill Running Technique
Descents are where trail races are won and lost. Good downhill running is fast, light and controlled, and the legs that do it best are the ones that practised it in training, not on race day.
- 1st place (50yr) UTA100K by UTMB, 2026
- Trail technique series
- Running form analysis included
The five cues for running downhill
Why downhills hurt your quads
Running downhill loads your quads while they lengthen to control your body on the way down. That kind of work causes far more muscle soreness than running on the flat, which is why a hilly race can leave you sore for days. The good news is that muscles adapt quickly. After a few weeks of regular downhill running, the same descent causes far less damage.
At the UTA100K by UTMB in 2026, I reached 68K with about 2,000 metres of climbing in my legs and then faced eight kilometres of downhill on tired quads. That is the section that decides a race like UTA, and it is why downhill running has to be part of the training.
How to train for long descents
- Start small. Add a few short, controlled downhill sections to an easy run once a week.
- Build steadily. Over several weeks, extend to longer descents and then to faster ones.
- Train it tired. Later in the build, put descents near the end of long runs, when your legs are already fatigued.
- Strengthen the quads. Squats, split squats and step downs prepare the legs for the load. See the strength routines.
- Leave room before the race. Do your last hard descent session around two weeks out so your legs arrive fresh.
Common downhill mistakes
- Leaning back and braking with every step, which hammers the quads
- Long strides that land the foot far in front of the body
- Looking straight down at your feet instead of ahead on the trail
- Saving all the downhill practice for race day
Questions runners ask
How do you run downhill faster?
Use quick, light steps, lean slightly forward with the slope, keep your arms out for balance and look a few steps ahead to pick your line.
Why do my quads hurt after running downhill?
Downhill running loads the quads while they lengthen to control you, which causes much more soreness than flat running. Regular downhill training reduces it.
Should you lean back when running downhill?
No. Leaning back makes you brake with every step. Stay slightly forward, roughly perpendicular to the slope, with quick feet.
How do I train for a race with long descents?
Add downhill running gradually over several weeks, include descents late in long runs, and add quad strength work.
How soon before a race should I stop downhill training?
Do your last hard downhill session around two weeks before the race so your legs recover in time.
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