Most trail runners lose more time going down than going up, and most of the soreness comes from the descents too.
What helped us
- Short, quick steps. Long strides land hard on the heel.
- Look ahead. About three metres, not at your feet. Your feet will follow your eyes.
- Lean slightly forward. Leaning back feels safer and is the quickest way to slip.
- Use your arms. Wide arms help you balance on loose ground.
Practise on easy ground
Find a gentle, smooth descent and run it a few times each week. Speed comes from confidence, and confidence comes from repetition.