How to train technical descents in trail running
Descending well saves time and legs. Technique, drills and how to prepare your quads for the eccentric work of downhills.
Many runners train climbs and forget descents. But in a mountain race you can gain or lose a lot of time going down, and legs destroyed on the long descent ruin the rest of the race.
Technique
- Look two or three steps ahead, not at your feet.
- Short, quick steps, landing under your body.
- Lean slightly forward, not back.
- Arms out for balance.
How to train them
Pick a short technical descent and repeat it several times, walking back up. Start slowly and build speed as you gain confidence. One session like this every week or two makes a quick difference.
Prepare your quads
Descending requires eccentric work: the muscle brakes while lengthening. That's what causes next-day soreness.
- Squats and lunges with a slow lowering phase.
- Slow single-leg step-downs.
- Long runs with plenty of descent in the weeks before the race.
Legs adapt quickly: after one or two runs with lots of downhill, soreness after the next one is much lower.