Run DOWNHILL without wrecking your knees

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How to run downhill - In this video I'm joined by my friend Luke Tyburski the endurance adventurer, to discuss downhill running technique. Learn how to run downhill faster and avoid knee pain.
We discuss a number of the errors we see runners making in their downhill running technique. Such flaws often lead to increased loading of the knee and low back, leading to knee pain and discomfort.
Build your confidence in running downhill - it's something most runners need to practice to get better at!
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TWITTER: / kineticrev
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ABOUT ME: I'm a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).
Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics has become a geeky little passion of mine!
WEBSITE: kinetic-revolu...
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KNEE REHAB PROGRAMME (LIMITED DISCOUNT): www.kinetic-rev...
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Опубликовано:

3 окт 2024

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Комментарии : 34

@Straker1923 7 лет назад

Top guides racer Fred Reeves used to call it 'controlled falling'. I found simply practice and relaxation and it comes quite quickly.

@abcd-yg2rx 4 года назад

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

@seaturtle7777 8 лет назад

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.

@jingo2023 9 лет назад

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.

@JamesDunne 9 лет назад

+Dias Thanks Dias!

@albertmoghrabi9146 9 лет назад

More video showing examples of downhill running would be helpful

@aiyahuntacheimumbi236 4 года назад

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

@Supersquigi 4 года назад

cheers

@Kevin-gf1yk 8 лет назад

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.

@me_meyou_youus_us 4 месяца назад

Just after coming from a mouthainous half and the fear a has definitely knackered my kneess

@qpae123 8 лет назад

'''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 ?:))

@nickademusdelarosa9874 8 лет назад

Great video guys! Thank you for the post!

@RunningIntoMyself 8 лет назад

Great video! I thought Luke's name was familiar. He was on the Rich Roll Podcast, interesting guy. Thanks for the video.

@JamesDunne 8 лет назад

+Running Into Myself - Yeah, Luke's a great guy! :)

@Baby75xx 7 лет назад

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

@RollingBilbao 9 лет назад

Fantastic video my friend¡¡¡¡. Big thumbs up and greetings from Spain: Javier

@JamesDunne 9 лет назад

+RollingBilbao Thanks Javier!

@piratesting 9 лет назад

thanks for this information. Hello from Texas, USA

@JamesDunne 9 лет назад

+pirate sting No problem :) Hope it helps!

@korzalm Год назад

you showed downhill with that almost plane path (what, -1)? I'ma search for "steep" downhill. One can't go steep downhill "relaxed".

@bkasmagar 4 года назад

+1 like and subscription for Nepal being mentioned. 🏔🇳🇵 🙏🏼 Nepali

@MarceloRojasDecut 6 лет назад

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 ?

@KcirnaS31 5 лет назад

@ 2:50 he cheated running downhill... thanks for the advice.

@cicirunner 6 лет назад

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.

@abcd-yg2rx 4 года назад

Probably running with relaxed arms helps. and with smaller and quicker steps , so that the ground Impact is softer, helps.

@Burningquest 7 лет назад

I have knie pain when i walking downhill but not when i am running. what crazy shit is this?

@_juangarcia 7 лет назад

adrenaline

@abcd-yg2rx 4 года назад

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 .

@abcd-yg2rx 4 года назад

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.

@Burningquest 4 года назад

@@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.

@abcd-yg2rx 4 года назад

@@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