Watching a pro descend with effortless finesse is a beautiful thing. Most trail races are lost and won on the downhill fly, not the uphill crawl. Of course, whether you race or not, it's also a lot easier to injure yourself on descents, however. To help you avoid the potholes, Sarah Stirling is here with some tips. Fast downhilling can be the most fun part, too.

Think eccentric

I find it helps to consider what I’m actually putting my legs through on downhills. Muscles contract in two ways: concentrically, by shortening (think picking something up) and eccentrically, by lengthening (think putting something down). When running downhill you are essentially catching air and then pounding down on stretched out muscles, so it really pays to hone your technique here to avoid getting burnt out quads, Achilles trouble, shin splints and other runner’s injuries that can turn into recurring nightmares.

More is less

Imagine you’re running over hot coals, particularly on steeper off road descents. Take short, fast and controlled steps, keeping contact with the ground minimal, light and springy. If you take long strides you'll be less in control, will land more heavily (potentially on straightened legs – ouch), and be likely to brake more, all of which increases stress on your muscles and joints. Also, if you land awkwardly on a stone or slip on loose terrain when taking smaller steps, your other foot is always close by to rebalance you.

WATCH: Top mountain runner Emilie Forsberg's downhill technique

Let gravity do the work

On all descents, steep or otherwise, resist the natural urge to lean back as this will result in wasting energy (and tiring out your quads) braking. Instead, focus on keeping your body perpendicular to the trail by leaning forwards, which allows you to lift your feet up and down rather than forward and out, and enjoy the free ride gravity offers. Lean at the ankle not the waist, as this will just push your bottom out, unbalancing you and restricting your lungs. Keep your core engaged but your limbs relaxed. Let go!

Tango with the trail

It might sound funny, but the best way to describe good downhill technique is like dancing with the terrain. Use the whole trail to bounce around and stay in control. Keep your arms aloft and flowing around to keep you in balance. Glance at the trail when needed but focus on mostly looking ahead, not down at your feet. If you lose confidence when running downhill you’ll tighten up and brake more, which makes you more prone to injury.

How to get ahead

Of course not everybody trains, but if you are into it, why not introduce some ‘downhill days’ where you take it easy on the ups and repeat the downs. If you don’t have any hills near you, think creative. Bridges, steps, riverbanks and multi-storey car parks can be used for hill reps. You could also train on a treadmill set to a downhill percentage. Biking will build strength in your quads. Train with a weighted pack if you will be racing with one, as it can make a big difference both to your legs and your balance.

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