[hlnx1]

Many trail runners focus on climbing, but descents often decide how the legs feel in the second half of a race.

• Running downhill involves high eccentric loads on the quadriceps
• Muscle soreness and damage after long descents can be significant, especially in unprepared legs
• Short, quick steps and a slight forward lean usually give more control
• Eccentric strength training and regular downhill running help the legs adapt

Related: eccentric leg strength in alpine skiing.

How do you prepare for long descents in trail races?

[hlnx1]

A practical progression: include short downhill sections in easy runs, then gradually extend them over weeks. Combine with eccentric-focused strength work, such as slow step-downs and split squats with a slow lowering phase.

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