How to Run Downhill Faster & Pain Free


In today’s new video on our YouTube channel (check out more of our videos here), I’m joined by my good friend Luke Tyburski, the endurance adventurer.

We take a few minutes to discuss downhill running techniques, and the errors we often see runners make when running downhill. Such flaws in technique tend to place more stress on the knees in particular.

Running Technique Quick Guide [FREE PDF]

It’s certainly not uncommon for runners who come to me with knee pain to cite running downhill as being an aggravating factor for their symptoms.

Running downhill is largely a matter of confidence. As much as anything else, this confidence comes with practice!

Give the tips in the video a try on your next hilly run ๐Ÿ™‚

Let me know how you get on in the comments…

Visit Luke’s website:

Learn more about Luke’s time in Nepal: Mount Everest Ultra Marathon โ€“ Ten Tips

About The Author 

James has an academic background in Sport Rehabilitation and a special interest in Applied Biomechanics. He currently coaches a large number of Runners and Triathletes across all levels of ability and performance. He's grown a strong reputation for enabling athletes to improve their running performance and overcome running injuries through improving their Running Technique and developing Running Specific Strength.



  • Great advice. Going down hill often aggravates my knees

  • Great video. I struggled with downhill running for a long time, then when I switched to forefoot running from heel-striking I experimented with different ways of running downhill. Seems as though I stumbled (not literally!) upon the correct way of doing it! Leaning into the hill a bit and trying to land forefoot without over balancing is the way I do it. And I love flailing my arms about for counterbalance – makes the whole thing a lot more fun! ๐Ÿ˜€

    • Fun is definitely the right word Michelle… I look forward to the downhills now!

  • Excellent advise as usual – there is one body position missing from the video. I met few people who were not holding their core and slightly bending at their waist. Then they were overstriding and landing on their toes in front of the body weight causing calfs problems rather than knees or back

    • Well put Tanya! I completely agree ๐Ÿ™‚

  • Thanks James, I am a typical lean back heel jammer, and always suffer ankle pain after steep downhills. I’ll try this advice and see what happens. Cheers

    • Thanks Nick! Let me know how you get on ๐Ÿ™‚

  • Your videos are so helpful!

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