A few tips that I found useful with Coach Google:
1. Don't lean back or over-stride.
2. Quicken your cadence and land mid-foot.
3. Keep your shoulders and arms relaxed.
4. Look down the hill and not at your feet.
Downhill running does do a lot of muscle damage. This is because running downhill is an eccentric contraction. Meaning the muscle elongates while under tension. So it is recommended that you allow your muscles adequate time to recover.
Here are some pictures that I found from a study showing the damage caused from downhill running.
|Muscle before downhill running. No Damage.|
|Muscle immediately after. Damage is present.|
|Muscle one day later. Damage is still occurring.|
|Muscle 14 days later. Back to normal.|
I, of course, am not an expert on running. I just did some research for myself and am sharing the information I have found. I will end this post with a list of some of the more useful links that I found below.
Perfect Your Downhill Running Form - Competitor.com
Downhill Running LIVE from Miwok - ultraufitness.com
This link has video from Miwok of one of the fastest downhill runners, Ian Sharman.
Don't Let Downhills Be Your Downfall - irunfar.com
This link also has strengthening exercises to help your downhill running.
Is anyone else also afraid of running fast downhill like me?