Running downhill

meerkat70
meerkat70 Posts: 4,605 Member
edited November 2024 in Fitness and Exercise
My regular run (3 miles, or 4 miles, depending on a little variation I can chuck in there) is quite hilly. At the end of the run, there's quite a steep downhill, and without fail on the downhill, I experience some discomfort - my back, my knees, I just feel a little jarred.

While I do go a little faster, I don't up my pace dramatically, so I don't think it's that I'm belting downhill too fast.

Are there any technique tips I could apply to perhaps deal with this issue?

Replies

  • helenium
    helenium Posts: 546 Member
    I tend to walk downhill unless I'm in a race. It's just not worth the damage it can cause to your knees for a regular training run.

    Holding back while running downhill can sometimes cause more damage I think (I've read this on a running website, but I don't know where), impacting the knees more.
  • agthorn
    agthorn Posts: 1,844 Member
    You're right, it's not the speed so much as it is how your foot lands on the down angle. What seems to help me is leaning back slightly, shortening my stride, and trying to land more on my toes/ball of my foot instead of flat on the entire foot.
  • IronSmasher
    IronSmasher Posts: 3,908 Member
    Slow down, short strides to reduce impact.
  • meerkat70
    meerkat70 Posts: 4,605 Member
    Thanks so much. I'll take all these suggestions into account next time I'm out.
  • DFWTT
    DFWTT Posts: 374
    Also, additional bend in the knees and intentional heel striking if you are normally a toe striker. It causes the foot to roll and absorb more impact than if you come down hard on the toe. Contrary to the other poster, I do exactly the opposite, slightly longer strides and a little more velocity. Nothing extreme but I adjust to my knees. Building muscle to support the knee should help some.
  • agthorn
    agthorn Posts: 1,844 Member
    DFWTT - maybe a biomechanics thing? Like I said, that what seems to work for me. Heel striking causes me discomfort.
  • lschuttem
    lschuttem Posts: 82 Member
    i've noticed this too- when i run downhill i have to slow down and take shorter strides or else i feel like i might dislocate something haha. and striking on my toe/ball of my foot tends to help me
  • meerkat70
    meerkat70 Posts: 4,605 Member
    Sounds like maybe I need to experiment with both, and see which fits with me best? I *think* I'm a mid foot striker (this is what I was told when I had a gait analysis, and it's how I feel when I run).
  • DFWTT
    DFWTT Posts: 374
    DFWTT - maybe a biomechanics thing? Like I said, that what seems to work for me. Heel striking causes me discomfort.

    Yea maybe, as far as how I personally distribute the force and lessen it by adjusting my speed to the degree of decline. Like I said,, I do what my knees tell me to and what causes the least discomfort. Lots of trial and error for me, YMMV. Do what works for you but please keep running :smile:
  • cowgirlslikeus86
    cowgirlslikeus86 Posts: 597 Member
    Double post
  • cowgirlslikeus86
    cowgirlslikeus86 Posts: 597 Member
    I always slow down, bend my knees more and take shorter strides while focusing on being light as a feather.......I know I am not but it helps with the jaring. You may want to do squats and lunges to strengthen your knees, quads and hip flexers. That helps me too.
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