How to descend properly in trail running

In trail running, the descent makes the difference: that's where you gain time… or where you get hurt and destroy your quads for the rest of the race. It requires as much training as the climb.

The right posture

Stay slightly leaning forward (not backward out of fear, which locks you up and causes slipping), eyes focused a few meters ahead to anticipate foot placement, arms spread for balance. Your torso follows the slope.

Short and frequent foot strikes

Increase your cadence and shorten your stride: small dynamic steps give you more control and better cushioning than a long stride that "brakes". Plant your foot flat and relaxed.

Protect your quads

Descents work your quadriceps eccentrically — hence the jelly legs. Strength training (squats, lunges, eccentric work) and specific descent training prepare your muscles to handle the impact.

Safety first

On very technical or wet terrain, it's better to ease off: a fall costs far more than the seconds you'd gain. Confidence comes with repetition, gradually.

Integrate descents into your training

See preparing for an ultra-trail and preparing for a trail. Sports Coach AI adapts your trail plan to your goal and terrain, incorporating specific elevation gain work.