During my long run over the weekend, we ran up and down two bridges. They were short but the grade was significant. Throughout our run, one of my friends kept egging me on to run faster. I’m kind of a downhill junkie, so when the opportunity presented itself, I took her up on that offer and ran carefree down the hill. When my running partners met me at the end of the hill, one of them said to me, “from amateur runner to running coach, your form falls apart when you’re tired.”
His statement is true but only partially. I’ve had a gait analysis done and every time I take a photo or video of myself running, I re-analyze my form. As a new runner, it was something I never thought of. But as a running coach, and a runner who’s had her fair share of injuries, analyzing people’s gaits — and my own — is now second nature.
Here’s what he observed: we were nearing the end of our run. I ran full steam ahead down the hill. I wasn’t focusing one iota on my form. Not even a little bit. Know what I was doing? I was running for the pure enjoyment of it — similar to a child. And it was amazing. Having said that, he’s right. When I run like that, full on downhill with not a care in the world, my form completely falls apart. My arms swing and cross the midline of my body. My stride lengthens and I just go. And it’s all good — for those short bursts of fun running. When it’s not good is during training.
The Benefits of Downhill Running (and Uphill, too!)
All runners complain about hills. I complain about hills. They’re hard. But running hills is exceptional. Hill work is speed work in disguise. You can use hill running to build speed and strength, or you can simply use it to work on form. One often overlooked aspect of hill work, however, is running downhill. We runners tend to take it for granted. And why not? It’s easier, right? Sure — except when you’re racing a net downhill marathon and haven’t trained properly.
Running Uphill vs. Downhill Running
Running uphill works all the “back” muscles — the hamstrings, calves, glutes, hips and even the Achilles and small muscles around your ankles and feet. These muscles help propel us and stabilize us. Hill repeats help build the muscular power of the backside muscles, allowing us to run on virtually any surface.
Though our quads are worked during running uphill, downhill running recruits the quads to do almost all the work. It’s difficult to simulate the demands of downhill running without actually running down a hill, which is another reason hill training can be so beneficial to runners.
Running a rolling hill course or training route is preferable to some runners because running uphill rests the quads while downhill running gives our hamstrings, glutes, and calves a break.
Focus on Form
Whether running uphill or downhill, remember to always focus on your form.
To run uphill with great form, make sure you keep your stride length short. Arms should be bent at your sides at a 90? angle and you should lean forward at the ankles (not the waist). In general, you should “run tall” — and this is applicable to all running, not just uphill. The “taller” you run, the better your posture.
To properly run downhill, you need to keep the same form you use for running uphill. You want to have a slight lean forward, shoulders over your hips, keep your stride length short and your cadence up, and your arms bent at a 90? angle at your sides. A lot of people are inclined to let their form go when running downhill or to lean back. Unless you’re running for the pure enjoyment of running downhill and it’s not a sustained activity, don’t do either of those. If the grade of the hill is too steep to run with good form, walk. If you change your form and lean backward, you’ll put undue stress on your hip flexors and lower back.
Simply put, sustained downhill running without proper training has the potential to trash the quads and quite possibly the hip flexors, too.
Running Hills Will Make You a Stronger Runner
It’s no secret running hills will make you a stronger runner. As much as I dislike hill repeats, I don’t shy away from long runs on hilly routes. I encourage my clients in relatively flat areas to work on hills when possible. Hills make us stronger.
If you practice running hilly routes, your quads and tendons and ligaments will get used to the strain of running downhill. When faced with a potential hilly race, you’ll be prepared for both the ups and downs.
Test Your Hill Running Ability at the Hoosier Half!
Want to test out your hill running ability? Great! Because I have a giveaway for a fairly hilly half marathon in April. The race is the Hoosier Half in Bloomington, Indiana. It’s an amazing race and I wish I were able to run it again this year.
Check out my recap of the 2016 race!
The course is full of rolling hills through the campus of Indiana University. It’s a really fun race, the course is beautiful, and Bloomington is a fantastic city to celebrate your success afterward. I can’t rave enough about Bloomington or the Hoosier Half so just take my word for it and enter to win. Or read this article and maybe you’ll see more of what I mean. ๐
I have three entries to give away so tell your friends to enter, too! Race date is April 8, 2017.
What’s the takeaway today? A few:
1. Hills will make you stronger.
2. Don’t plan on a net downhill course without proper training. You’ll regret it.
3. If you’re gonna run downhill for training purposes, keep the integrity of your running form. Don’t get all Phoebe Buffay and run like a wild woman like I do. It’s fun but if you’re training, it’s not a safe way to do it.
And with that, I open up the comments section to you for any questions you have about hill running. Scroll down to enter my giveaway for an entry to the Hoosier Half!
Don’t forget to link up with Susie, Lora, Debbie and me for the Running Coaches’ Corner linkup!
Happy running. ๐
xo
TALK TO ME!
Hill repeats: yay or nay?
Be truthful: do you focus on form when running downhill?

Also linking up with Nicole, Annmarie, and Jen today for Wild Workout Wednesday!
Giveaway details: Giveaway starts March 1, 2017 at 12:00 am EST and ends March 8, 2017 at 12:00 am EST. One prize per person. Void where prohibited.
Speaking of running, while my friend was out for a run recently they ended up in an accident and decided to get legal aid. They began their search by looking at lawyers similar to Powers Santola, for more information. But ultimately, they decided to get another lawyer that served them well!
48 Comments
I think I am going to start using hills to work on my form, probably starting with shorter easier hills to make sure I dont aggravate my hamstring. But I have noticed that I struggle with any incline so its definitely something I need to work on. I never really thought about what I looked like running downhill, I just know it feels a lot easier!
If you struggle with incline you should definitely add some hill work. But you already know that!
Love me some hills. Even though they are scarce around here!
I love hills. Not repeats though… ?
I was just in Bloomington last weekend! I really want to do the Hoosier half one but does not fit for me this year but maybe next year
I know! I loved your pics!!
Were you spying on me this morning as I was running hill repeats? ๐ In my town, there are no flat routes. There’s a hill everywhere. I really learned to appreciate the beauty of hills last year when I trained for Mount Washington Road Race which is 7.6 mile of only one hill…all the way to top. The marathon I’m training for now is a net downhill so I’m choosing hilly routes and hill repeats on a weekly basis. They really do work wonders!
I sympathize. No flat land around here either!
When I included hill repeats in my half marathon training back in 2014 I earned a PR, so I’m a firm believer that they work!
I actually prefer uphill vs downhill running. Downhill running seems easier, but it kills my quad muscles. A half marathon I did in October was set up so that the first 2 miles were downhill – it was brutal and I was just hanging on for dear life the rest of the race lol
Oh no! Practice makes perfect. Gotta practice those downhills. But yay for the PR!!
When running downhill I focus on short steps and quick cadence. I agree running hills will make you stronger, but use caution. I started running hills too ambitiously and it contributed to a slight injury in my shin.
Never underestimate those downhills! I had no issues with the uphills at Big Sur, but the downhills really did me in. I’ve got a hilly half in May and I am going to prepare the best I can for that!
Glad Grandma’s is flat….
I definitely think people get overexcited about downhill courses and then quickly realize that they are actually really tough!
Really helpful, thanks! I live in a hilly area so it seems like all my running routes are pretty hilly. It does pay off when I find a flat race though. I’m going to have to remember the running tall thing. I think I’m leaning at the waist instead.
You and I have the same issue. Hills, hills everywhere! But you’re right, it totally pays off. ๐ Run tall, Chaitali!
I worked on hills yesterday on the treadmill, but there is a good hill near my apartment. I do try to focus on form going down hill, but my form suffers when I get tired. That’s one of the reasons I’m trying to be consistent with a certain mileage before building off that.
Sounds like a pretty great plan. But you’re not alone — most people’s form suffers when they’re tired. It’s the nature of the beast.
I love me a downhill too, and it will be interesting to see what you come up for for Utah, being net downhill and all (and knowing that while it’s hilly here, I can’t recreate that)!. One race at a time.
I have done a ton of very hilly halfs, but my big PR came on flat. Too bad it’s so hard to find flat races! Or flat races that I want to do.
Is Utah a go for sure? Sounds like it’s going to be an amazing group of you going!
It is impossible to find flat races near me. But I almost prefer the hills. It’s a nice change of scenery and pace. And also hard to figure out a good pace… ๐
UT is definitely a go (unless something happens — with elderly parents & animals you just never know; I’ve been lucky so far).
It’s very hilly here, but there are also some flat & fast races. The bike paths/rail trails are relatively flat, too. It’s where I do my tempo runs. ๐ But I run most often in my neighborhood; it’s hilly!
Good terrain to work with!
Great tips! I feel like everyone focuses on *uphill* running. It’s great to have a resource to send people to who need to focus on running downhill, especially for those races that have a loss of elevation. Thanks for writing!
I think I take downhill running for granted since I’m on such hilly terrain, and for those that run mostly flat land I don’t think it even crosses their minds to practice running downhill. It’s really important to strengthen those quads and core to keep our bodies safe.
I don’t love hills, but I’m not intimidated by them (hello? Route 66 LOL). I did a lot of hill repeats and sprints for Route 66 training, and it taught me a lot about my form. It’s HARD to lean from your ankles and not your waist! UGH. Did you know Grandma’s is a net downhill race? It’s pretty much “flat” because the grade is so subtle, but there is a good hill towards the end ๐
I’ve heard about the Grandma’s course. I’ll be running a similar grade in April here in Cleveland. I’m looking forward to both!
A good hill meaning up or down…?
And yes, it really is hard to lean at the ankle and not waist!
I am a huge fan of hills as well. There is actually a downhill marathon (Steamtown in PA) that I want to do but would need to really hit the hills around here to train for it. Not this year but maybe next ๐
You live in hill country too, right? I find it difficult to find any flat land near me! Even if it’s not a noticeable grade it’s still there and hurts when doing speed work. Lol!
I’ve run a few downhill half marathons and LOVE them. However, I can’t say that I love the next day or two due to the DOMS. My quads take quite the beating. I plan to focus on downhill repeats leading up to the Utah Valley race and hope that will make a big difference. Thanks for the linkup!
When I’m racing, not just fun-running, I always get DOMS. It does seem the more I race the longer distances the less severe it is but it still happens. Definitely practice the downhills before Utah!
I always incorporate hill running into my training, even if I’m training for a race on a flat course. Running hills helps with both endurance and speed.
Absolutely! And it keeps the run entertaining, too.
I remember how I felt the day after the St. George Marathon, which has a net drop of around 2,500 feet. I could hardly walk. Either could most of the other runners who were at our hotel or on the plane heading home. Lesson learned..one must train for downhill races by runnng downhill!
Oh my gosh, I’m sure that was quite a sight! Lol!
I try to avoid hills at all cost. Luckily Virginia Beach is pretty pancake thing. There is a bridge I do try to go up and over a few times a week though. Sometimes it feel effortless when I run up it and sometimes it feels like a real struggle. I just don’t get it.
So many things affect that — everything from relative humidity to how tired you are to your mental state. It’s a mixed bag! You should do more hill work!
I love hills and hate hills, but I do think they make you a much stronger runner! Great post!
Right there with ya! Love-hate. ??
Hills are absolutely vital in trail running. My biggest strength is downhill running. I really excel in rolling sections. My weakness is long drawn out climbing sections. I hate those lol.
How do you go about analyzing your form? I’ve never had it done before and would like to record myself and review.
Yeah they are! Downhill trail running isn’t nearly as fun as downhill road running though. There are so many potential hazards. ?
I record and then watch my form.
I do try to focus on form when running downhill. I know that it can be a tough workout, especially since it’s so flat around here. There’s definitely a feeling of liberation to flying down the bridge though.
All in all, you’re right. It’s great for strength, stamina and all the rest of it!
Definitely a good idea to focus on form. But flying is so fun…!
I really like running hills, especially for long runs and marathons because it’s not as fatiguing as flat. CIM is a net downhill with rollers the whole way and I trained for that on lots of hills – and they work!
That’s exactly why I like running hills, too. I love having the break to catch my breath. With a flat course there’s literally no break!
Great information! I will be training for Utah and I have never run a whole race downhill- I am sure Coach M will have me ready!
Yes she will!!
I love hill running! all great tips. It’s easy to want to let yourself lean back on downhills, but maintaining proper, controlled running form is key!
Agreed — it’s a natural position to avoid falling flat on your face! Controlled running form is absolutely key for the downhills.
[…] so you’ll just have to take my word on how pretty the area truly is. Rolling hills (remember last week’s post?), waterfalls, views across valleys — just awe-inspiring […]