Downhill Runner Technique
A recent Twitter conversation concerned the best way to run downhill.
What many runners do is let gravity help them on the way down as they use a "controlled fall." When I run down a hill, I lean forward but I also lengthen my stride, allowing me to slow down my pacing and still pick up speed, providing a time buffer for the next uphill.
However, is leaning forward and letting gravity help the proper technique for running down a hill? Are runners likely to injure themselves by running this way? Since I'm a relatively new runner, I decided to research this point and find out if I'm setting myself up for a fall (figuratively or literally).
Sparkpeople.com had an interesting article from a certified running coach on proper running technique and made several suggestions for running downhill. Among others, it suggests, "While it is tempting to lean back when [running downhill], it is very important to maintain the same running form as you would on a flat terrain while still allowing gravity to do some of the work." The other suggestions included keeping a slight forward lean at the ankles, letting your arms and hands help you balance, and landing lightly on the ball of each foot.
Running.About.com has some of the same suggestions - don't lean back and try to brake yourself. Interestingly enough, it suggests that short, quick strides are better than longer strides because shorter strides cause less pounding on your legs.
Various forums of elite and recreational runners also discussed this point fairly often, with most agreeing on the "lean forward" aspect of downhill running. Stride length seems to be a matter of personal preference, so long as your hip is aligned above your forward foot when you land.
Continued on the next page
Follow Technorati