After long downhills like Bai Chay Bridge at VnExpress Marathon Ha Long, Thuan Phuoc Bridge at VnExpress Marathon Da Nang, or Luong Son Pass at VnExpress Marathon Nha Trang, many runners find themselves more exhausted than after uphills. They experience a drop in pace, fatigue, or even injuries, impacting their performance in the remaining race.
Causes of downhill fatigue
Firstly, it's due to the biological mechanism of Eccentric Contraction. When running downhill, muscles, especially the quadriceps, lengthen while still under load. This causes microscopic muscle damage, with tiny tears in the muscle fibers, leading to delayed-onset muscle soreness.
Technically, when muscles are fatigued, runners tend to lose control of their posture, leaning back and overstriding, leading to heel striking. This causes the body to naturally "brake," expending more energy while increasing the impact on the musculoskeletal system, particularly the knees, hips, and lower back.
Psychologically, after slowing down on uphills, runners often feel the urge to "make up for lost time" on downhills, leading to excessive speed and premature fatigue.
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Runners descend the Thuan Phuoc Bridge during the VnExpress Marathon Da Nang on 20/7/2025. Photo: VnExpress Marathon |
Runners descend the Thuan Phuoc Bridge during the VnExpress Marathon Da Nang on 20/7/2025. Photo: VnExpress Marathon
In Science of Running, American running coach Steve Magness emphasizes, "Incorrect downhill running technique is the shortest path to injury. Therefore, learning it correctly from the beginning is crucial."
To avoid potential risks and turn downhills into opportunities during races, runners need thorough preparation, from basic techniques to specialized exercises.
Proper downhill running technique
Correct downhill running technique allows runners to utilize the terrain, increase speed effectively, and minimize the risk of injuries, especially to the knees, quadriceps, and ankles.
Here's a detailed guide to proper downhill running technique, compiled from USA Track & Field (USATF) training materials:
: Lean slightly forward from the hips, eyes looking straight ahead, not down;
: Keep shoulders and arms relaxed and flexible. Engage core muscles to maintain stability;
: Shorten strides and increase cadence. Land midfoot, not on the heels.
Specialized downhill training exercises
Downhill runs of varying lengths and speeds help the body adapt to downhill terrain and practice proper technique.
Form focus downhill jog:
: Jog very lightly (recovery pace) down a gentle slope, focusing entirely on posture: open chest, slight forward lean, midfoot landing.
: Duration: 10-15 minutes.
Coach Magness considers this a fundamental exercise for building proper technique before faster workouts.
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Runner practicing downhill running at Sala, TP HCM. Photo: Kacey Ngo |
Runner practicing downhill running at Sala, TP HCM. Photo: Kacey Ngo
Downhill strides:
: Run 80-100m quickly on a gentle slope (approximately 3-5%), maintaining a relaxed posture and quick cadence.
: Repetitions: 4-6.
According to American running coach Jason Fitzgerald, in his book Strength Running, this exercise helps runners become accustomed to high speeds on downhills, learning to control speed and reduce impact upon landing.
Controlled downhill repeats:
: Run 200-400m downhill at a controlled moderate to fast pace, then walk or jog uphill to recover.
: Repetitions: 4-6.
American coach Mario Fraioli, host of the running podcast The Morning Shakeout, advises runners not to go too fast, focusing on technique: leaning slightly forward, short strides, and quick cadence.
This can be a beneficial exercise for runners preparing for the VnExpress Marathon Nha Trang, with its multiple uphills and downhills at Luong Son Pass on 24/8.
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A runner practicing downhill running on Son Tra Mountain, Da Nang. Photo: Trinh Hieu |
A runner practicing downhill running on Son Tra Mountain, Da Nang. Photo: Trinh Hieu
In addition, to enhance downhill training, runners should focus on supplementary exercises. Planks, squats, and box jumps help strengthen the core and quadriceps. With strong legs, you won't fear downhills.
Race day strategy should also be clarified from the start. Runners need to distribute their energy based on their performance goals, accepting a slower pace on uphills and making up for it gradually without rushing on downhills.
Phung Nguyen
