I remember running the Big Sur Trail Marathon. A very hilly coastal course climbing the old coast road, a rugged dirt fire road. In total thirteen steep climbs. I was going back and forth with one specific competitor. We would get to a hill and he would use all his energy running up it. I took a different strategy, I saved my energy going up. At times it felt I could power hike faster than I could run, so that is what I did. Then when I got to the top, I focused on running fast and light down the hills where I made up time.

I ran past this runner and he looked demoralized. He was actually pissed. He even said it, he looked at me and said "what the fuck, you were walking." I smiled and ran past him and didn't see. him again until the finish. It was what David Goggins describes as taking souls.

Many runners love the idea of downhill running—fast, free, and flowing, but without proper technique, it becomes a recipe for inefficiency and even injury.

After 25+ years coaching runners and triathletes, I’ve seen firsthand that mastering downhill running doesn’t just improve performance, it can protect your body from unnecessary wear and tear.

Whether you're training for a trail race, a hilly marathon, or an Ironman, here are four downhill running tips to help you run smoother, safer, and faster.

1. Engage Your Core for Downhill Stability

When we think “running,” we often picture legs and lungs, but your core is the unsung hero, especially on descents.

Your core muscles (think transverse abdominis, obliques, pelvic floor, and glute medius) act like a built-in stability system. They connect your upper and lower body and help keep your hips, spine, and knees aligned as you move over uneven ground.

Without an active core, your body compensates by overloading your quads or relying too heavily on your knees, often leading to knee pain, muscle tightness, or IT band issues.

Try this cue: Slightly lean forward from your ankles (not your waist), brace your core like you’re preparing to be poked in the stomach, and keep your ribcage stacked over your hips.

2. Look Down the Trail or Road, Not at Your Feet

One of the most common mistakes in downhill running? Staring straight down.

When your eyes are locked on your feet, your hips tend to drop behind your center of gravity. This pushes you into a squat-like position that overloads your quads and disrupts your running posture.

Instead, look 6–10 feet ahead. This trains your brain to anticipate terrain changes and allows your body to respond more naturally. It’s called visual proprioception, and it helps with coordination, balance, and quick reflexes, especially on technical trails. You are positioning the head so that you are physically looking in the direction you want to go

Try this cue: Keep your chin neutral and scan ahead like you’re “reading” the trail or road. Trust your feet to follow.

3. Use a Quick Turnover to Absorb Impact

Ever feel like you’re pounding the ground on a downhill?

A slow cadence usually means you’re overstriding, landing with your foot far in front of your hips which increases impact stress on joints and muscles. This slows your pace. Over time this also leads to fatigue, poor form, or injury.

Instead, aim for a quick, light turnover (about 170–180 steps per minute). Fast, short steps keep your feet underneath you, allowing your body to act like a spring and absorb impact efficiently.

Try this cue: Listen to your feet. You should hear a soft “tap tap tap,” not a loud “thud.” Think of dancing lightly down the hill, not stomping. Focus on kicking back with your legs.

4. Relax Your Upper Body

This is the most overlooked tip and one that can make a huge difference. Also the easiest of them all.

When runners tense up, especially through the shoulders and arms, it throws off balance and wastes energy. A tight upper body makes it harder for the rest of your body to flow with gravity.

On downhills keeping your arms relaxed helps with stability and rhythm. It also helps you stay mentally calm and focused.

Try this cue: Drop your shoulders. Let your arms swing naturally or even out wide for balance. Shake out any tension before descending. The more relaxed your upper body, the more in control you’ll feel. I sometimes with tap my fingers together or shake out my hands and shoulders to remind myself to relax.

Practice Downhill Running

Downhill running is a skill. If you only “get through it,” you’ll never get better at it. Include short downhill repeats in training to dial in your form and build eccentric strength. Think about these tips when running downhill. A lot of runners look at the downhill as rest after the up hill. Stay engaged in the run and the downhill will be fast, free, and flowing and will be less fatiguing than pounding your way slowly down the hill

Mastering the downhill gives you a massive edge in races whether you're on the roads, trails, or that final descent toward the finish line.