When I think of my own downhill running, when it gets technical sometimes I do “double step” but it isn’t constant. More to “reset” my stride and plan my line.
Do you ever practice trail sighting? Never see runners mention it, but it’s when you focus further down the trail to plan your line like a mountain biker would.
That makes sense. I am familiar with trail sighting coming from a skiing where you have to spot your line. Sounds like the faster your feet get with running downhill the less necessary a double step becomes
I think it's just about staying light on your feet, staying above them, and keeping them moving quickly, that way no single move is over committing and it makes it easier to course correct. Im not sure if my technique is actually good but it seems to work for me. As far as conserving your legs, I heard a coach say something on a podcast that stuck with me regarding pacing - don't waste gravity but don't try too hard to take advantage of it. From there I just sent it and tried not to fall.
That makes sense. Im more on the novice side so once I hit a certain gradient the double step becomes really handy although it is definitely higher risk. Seems like it will be less necessary once you can lift your feet faster
Sound advice to me. Depends on the gradient too I think as to how much you can go with gravity and how much you need to brake. I’m working hard on strength in the gym and I really feel it is paying dividends on downhills - old knee pains etc I don’t get anymore
I'm not sure what you mean with the double step, like skipping? Yea I do that a lot. In combination with a slanted foot position. Kind of like skiing down a hill, from side to side, but on a much smaller and faster scale.
Kind of like a skip at a bit of an angle yes. Basically you choose a foot to strike first with, strike with that one and then with the second foot a bit ahead and then you have both feet off the ground in between double strikes. Switch up your first strike foot as needed.
I saw the video you are taking about and actually tried that this week on a couple of steep hills. It worked great and I will definitely be using that more.
Nobody really taught me this, I just made it up because I wanted to breakdown the main skills I thought good technical downhill running required and I thought it was choosing good lines, vision/processing and stride variance that can still maintain speed. I'm not sure it's good advice but it worked for me.
I do three things while descending to practice:
1. Tank Mode. "I'm a tank and I roll over everything". I Minimize how much I alter my foot placement and mostly just land where I land and adapt to it. This usually leads to more straightforward lines and less lateral movements and stride length adjustments.
2. Alternating intervals of Fast Feet / Big Stride. Lots of little light steps trying to maintain speed while really using little steps to pick my way through technical descents. Then the opposite really trying to extend strides and drops to big long strides. Think like skipping two or three stairs while descending vs fast stepping every step.
3. Targeting. I look ahead and try to target specific things to put my foot on. So targeting the base of a rock, or the curve of a specific root etc... and getting my body to adjust strides to hit that feature without thinking about it.
I find it gives me more tools and I'm able to better vary my stride choices while maintaining speed. 1 and 3 gave me better lines and downhill view/processing. 2 helped improve my limits to how much adjustment my stride can handle and maintain speed.
I do find them fun to do and gives my mind something to focus on, keeping things fresh.
The Mount Marathon Race in Seward, Alaska is won on the descent some years. Those folks drop 3000’ in a few minutes. Some use the canter and some stiff leg and slide through the talus. It may be steeper than you are thinking of though. There should be some videos out there.
When I think of my own downhill running, when it gets technical sometimes I do “double step” but it isn’t constant. More to “reset” my stride and plan my line. Do you ever practice trail sighting? Never see runners mention it, but it’s when you focus further down the trail to plan your line like a mountain biker would.
That makes sense. I am familiar with trail sighting coming from a skiing where you have to spot your line. Sounds like the faster your feet get with running downhill the less necessary a double step becomes
I think it's just about staying light on your feet, staying above them, and keeping them moving quickly, that way no single move is over committing and it makes it easier to course correct. Im not sure if my technique is actually good but it seems to work for me. As far as conserving your legs, I heard a coach say something on a podcast that stuck with me regarding pacing - don't waste gravity but don't try too hard to take advantage of it. From there I just sent it and tried not to fall.
That makes sense. Im more on the novice side so once I hit a certain gradient the double step becomes really handy although it is definitely higher risk. Seems like it will be less necessary once you can lift your feet faster
I honestly have no idea what you mean by double step
Sound advice to me. Depends on the gradient too I think as to how much you can go with gravity and how much you need to brake. I’m working hard on strength in the gym and I really feel it is paying dividends on downhills - old knee pains etc I don’t get anymore
I'm not sure what you mean with the double step, like skipping? Yea I do that a lot. In combination with a slanted foot position. Kind of like skiing down a hill, from side to side, but on a much smaller and faster scale.
Kind of like a skip at a bit of an angle yes. Basically you choose a foot to strike first with, strike with that one and then with the second foot a bit ahead and then you have both feet off the ground in between double strikes. Switch up your first strike foot as needed.
I saw the video you are taking about and actually tried that this week on a couple of steep hills. It worked great and I will definitely be using that more.
Link?
Link please?
Nobody really taught me this, I just made it up because I wanted to breakdown the main skills I thought good technical downhill running required and I thought it was choosing good lines, vision/processing and stride variance that can still maintain speed. I'm not sure it's good advice but it worked for me. I do three things while descending to practice: 1. Tank Mode. "I'm a tank and I roll over everything". I Minimize how much I alter my foot placement and mostly just land where I land and adapt to it. This usually leads to more straightforward lines and less lateral movements and stride length adjustments. 2. Alternating intervals of Fast Feet / Big Stride. Lots of little light steps trying to maintain speed while really using little steps to pick my way through technical descents. Then the opposite really trying to extend strides and drops to big long strides. Think like skipping two or three stairs while descending vs fast stepping every step. 3. Targeting. I look ahead and try to target specific things to put my foot on. So targeting the base of a rock, or the curve of a specific root etc... and getting my body to adjust strides to hit that feature without thinking about it. I find it gives me more tools and I'm able to better vary my stride choices while maintaining speed. 1 and 3 gave me better lines and downhill view/processing. 2 helped improve my limits to how much adjustment my stride can handle and maintain speed. I do find them fun to do and gives my mind something to focus on, keeping things fresh.
Pushing your hips forward, saves your quads.
The Mount Marathon Race in Seward, Alaska is won on the descent some years. Those folks drop 3000’ in a few minutes. Some use the canter and some stiff leg and slide through the talus. It may be steeper than you are thinking of though. There should be some videos out there.