My take away is to increase your cadence above 180 and perhaps up to 200 on the way down the hill to do your best to reduce vertical oscillation pounding on the knees.
When I was young I was very fearless while confident of my skills when running downhill. I used to lean back .I don't know why but I felt that stance natural
Excellent tips. I tested yesterday in Lisbon urban trail and guess what, no knee pain, no fear and kept my legs rolling like you said. :-) Lost one shoe but still 7 minutes better than my previous time thanks to your tips. Great videos as always, simple and straight to the point.
I'm a young Heavyweight Boxer, and loathed long distance running because I end up trashing my lower body. I love sprinting for that reason. I ran 6.5 miles for the first time in my life early this morning and my heart and lungs felt perfectly untouched like I hadn't run at all, but my feet went numb, then they and my knees, calves, Achilles tendons, and hips all felt terribly bruised up afterwards and it hurts to straighten my right leg. The streets in my neighborhood are very steep and hilly, and I was making almost every one of these mistakes except for landing with the heel lol I just started watching your videos today after that run and realized that I spent the first half trying to run on my forefoot and it destroyed my lower calves and my form. No wonder I'm in pain lol
Very helpful. I will be running Boston in a few weeks and there is a lot of downhill on the course. I will be practicing this downhill style this week.
I used the down hills at my last race to pass people I enjoy it and you are not as tired running fast down hill as you would be on the flat. I have a few trail runs coming up so hoping I can improve my form and do well
'''Running downhill on trail with no fear , fast as you can ''' you say ?:))So ...this technique will save your knees , but if will breack your neck in a spectacular crash ?:))
What if the entire race is downhill and is a full marathon. Is it better to keep the goal pace you trained in flat or should I run 15-20 seconds/km faster than my goal pace taking advantage of the downhill ?
I noticed that too . I think I know the reason. Because when you walk downhill with every step the foot has to sustain the body weight for a longer period and the leg has to apply a force opposed to gravity . When you run downhill the foot lands for a much shorter period of time and the foot and the leg and knees have to sustain the body weight for a shorter period of time. I remember once I felt really tired while I was walking downhill. I m sure it would have been easier if had run .
Moreover while running downhill there's an aerial phase . During this short period of time both feet are detached from the ground , so the body is not weighing on the feet and the knees . Whereas while walking your feet are constantly on the ground and pushing to apply the force and as a result you get tired earlier.
@@abcd-yg2rx if it would be adrenalin, you would still have some kniepain afterwards. But in most cases when i run downhill i just have musclesorenes but no pain.
@@Burningquest probably the muscle soreness is due to lactate or a lactic acid. You can improve it with training in order to enhance the lactate threshold. Otherwise you can try to run shorter and quicker steps so that the impact is softer. Also the joints should benefit I believe
Top guides racer Fred Reeves used to call it 'controlled falling'. I found simply practice and relaxation and it comes quite quickly.
My take away is to increase your cadence above 180 and perhaps up to 200 on the way down the hill to do your best to reduce vertical oscillation pounding on the knees.
When I was young I was very fearless while confident of my skills when running downhill. I used to lean back .I don't know why but I felt that stance natural
Excellent tips. I tested yesterday in Lisbon urban trail and guess what, no knee pain, no fear and kept my legs rolling like you said. :-) Lost one shoe but still 7 minutes better than my previous time thanks to your tips. Great videos as always, simple and straight to the point.
+Dias Thanks Dias!
I'm a young Heavyweight Boxer, and loathed long distance running because I end up trashing my lower body. I love sprinting for that reason.
I ran 6.5 miles for the first time in my life early this morning and my heart and lungs felt perfectly untouched like I hadn't run at all, but my feet went numb, then they and my knees, calves, Achilles tendons, and hips all felt terribly bruised up afterwards and it hurts to straighten my right leg.
The streets in my neighborhood are very steep and hilly, and I was making almost every one of these mistakes except for landing with the heel lol
I just started watching your videos today after that run and realized that I spent the first half trying to run on my forefoot and it destroyed my lower calves and my form.
No wonder I'm in pain lol
cheers
More video showing examples of downhill running would be helpful
Just after coming from a mouthainous half and the fear a has definitely knackered my kneess
Very helpful. I will be running Boston in a few weeks and there is a lot of downhill on the course. I will be practicing this downhill style this week.
I used the down hills at my last race to pass people I enjoy it and you are not as tired running fast down hill as you would be on the flat. I have a few trail runs coming up so hoping I can improve my form and do well
Great video! I thought Luke's name was familiar. He was on the Rich Roll Podcast, interesting guy. Thanks for the video.
+Running Into Myself - Yeah, Luke's a great guy! :)
Great video guys! Thank you for the post!
Fantastic video my friend¡¡¡¡. Big thumbs up and greetings from Spain: Javier
+RollingBilbao Thanks Javier!
thanks for this information. Hello from Texas, USA
+pirate sting No problem :) Hope it helps!
'''Running downhill on trail with no fear , fast as you can ''' you say ?:))So ...this technique will save your knees , but if will breack your neck in a spectacular crash ?:))
you showed downhill with that almost plane path (what, -1)? I'ma search for "steep" downhill. One can't go steep downhill "relaxed".
What if the entire race is downhill and is a full marathon. Is it better to keep the goal pace you trained in flat or should I run 15-20 seconds/km faster than my goal pace taking advantage of the downhill ?
@ 2:50 he cheated running downhill... thanks for the advice.
+1 like and subscription for Nepal being mentioned. 🏔🇳🇵 🙏🏼 Nepali
I have knie pain when i walking downhill but not when i am running. what crazy shit is this?
adrenaline
I noticed that too . I think I know the reason. Because when you walk downhill with every step the foot has to sustain the body weight for a longer period and the leg has to apply a force opposed to gravity . When you run downhill the foot lands for a much shorter period of time and the foot and the leg and knees have to sustain the body weight for a shorter period of time. I remember once I felt really tired while I was walking downhill. I m sure it would have been easier if had run .
Moreover while running downhill there's an aerial phase . During this short period of time both feet are detached from the ground , so the body is not weighing on the feet and the knees . Whereas while walking your feet are constantly on the ground and pushing to apply the force and as a result you get tired earlier.
@@abcd-yg2rx if it would be adrenalin, you would still have some kniepain afterwards. But in most cases when i run downhill i just have musclesorenes but no pain.
@@Burningquest probably the muscle soreness is due to lactate or a lactic acid. You can improve it with training in order to enhance the lactate threshold. Otherwise you can try to run shorter and quicker steps so that the impact is softer. Also the joints should benefit I believe
The question is how to run a downhill marathon. If you run with no fear and bomb down the hill, your legs will be dead in a marathon.
Probably running with relaxed arms helps. and with smaller and quicker steps , so that the ground Impact is softer, helps.
lol cool
both of you have internally rotated shoulders