How to Build Strength for Running Downhill (and save your KNEES!)

Running downhill places a lot of demand on your quads and knees in particular. The quadriceps muscles have to do much more eccentric work compared to running on flat terrain.

Downhill running also places more stress on the patellofemoral joint of the knee. In addition to practising your downhill running technique (link below), you can also prepare for a hilly race by strengthening your legs with specific exercises to build strength for downhill running.

DOWNHILL RUNNING TECHNIQUE:    • Run DOWNHILL without wrecking your knees  

The simple exercise demonstrated in today's video is a dynamic version of a Bulgarian split squat. The medicine ball held ahead of the knee moves the centre of mass forwards and places more effort on the quads, as if you were running downhill. You'll surely feel your quads burn with this exercise!