Downhill trail running for beginners
Disclaimer: This is not professional or expert advice, seek your own professional advice and as always, you do so at your own risk. Trailrunningthings.com or it’s staff do not take responsibilty for your safety. Use your head Fred.
Navigating descents requires skill and finesse to maintain speed while staying safe on rugged terrain. Whether you're a seasoned trail runner or just getting started, here are three tips to help you conquer downhill sections with confidence, along with three additional tips on how to fall safely if the need arises:
Tips for Running Downhill:
Maintain a Relaxed Posture: As you descend, keep your upper body relaxed, with arms slightly extended for balance. Relax your shoulders and engage your core to stabilize yourself on the uneven terrain. This posture helps absorb impact and enables quicker adjustments to changes in the trail. This is what I witnesses Nancy do so beautifully.
Shorten Your Stride: Resist the urge to overextend your stride downhill, as it can compromise balance and control. Instead, focus on shortening your stride and increasing cadence. Quick, light steps will help maintain stability and reduce the risk of slipping, especially on technical trails with obstacles like rocks and roots.
Foot Placement: One of the first things I learned was to look ahead, not down. Anticipate obstacles by scanning the trail ahead and adjusting your foot placement accordingly. Aim to land with your feet directly beneath your body for stability. Choose the smoothest path and adjust your stride to navigate obstacles safely, minimizing the risk of tripping or twisting an ankle. Practice these skills on easy terrain before advancing to more difficult, dangerous terrain.
Tips for Falling Safely:
Roll to Disperse Impact: If you find yourself falling, instinctively tuck your body into a roll to disperse the impact and reduce the risk of injury. Practice rolling to the side to protect your head, shoulders, and spine, ensuring a safer descent overall.
Protect Your Extremities: When falling, try to avoid extending your arms straight out to brace yourself, as this can lead to wrist or shoulder injuries. Instead, keep your arms close to your body and use them to guide your roll, protecting your extremities from unnecessary strain. Try to land on the areas of your body that can take more impact. Thank you for your time and interest in this content