Unfortunately, they often reduce their pace as they negotiate these downward grades, not realizing they're missing an opportunity to gain ground on the rest of the field. How to Learn Downhill Running Fast downhill running is a skill your team should practice.
Most runners lean backwards and dig their heels into the ground as they descend.
This slows them down, increases impact stress on their joints and produces early fatigue in the thigh muscles. Their foot plant should be springy as they descend. Begin on slight grades and gradually move to steeper hills as your runners become more adept at negotiating downhills. Running Research News, January-February 1996. Running Research News, July-August 1989.