Most trail runners train for the climbs and fear the descents, but downhill running is a skill that can be learned like any other. Good downhill technique saves your quadriceps, protects your knees, and can gain you minutes in a race. Bad technique does the opposite: it batters your legs, risks a fall, and turns every descent into something to survive rather than enjoy.

The single most important downhill skill is posture. Beginners lean back, away from the slope, because it feels safer. In reality, leaning back puts your feet ahead of your body, forces you to brake with every step, and makes a slip much more likely. The correct posture is a slight forward lean from the ankles, with your body over your feet and your gaze a few metres ahead, not down at your toes.

Keep your arms out and slightly bent for balance, like a tightrope walker's pole, and let them swing naturally. Your knees should stay soft and bent, acting as shock absorbers. A relaxed upper body is essential: tension in your shoulders travels down to your legs and makes every step stiff and heavy. Practice on gentle slopes first, and the posture will become automatic.

Downhill footwork is the opposite of what feels natural. Instead of long, reaching strides, take short, quick steps with a high cadence. Land on your midfoot or forefoot, under your centre of gravity, rather than reaching out with your heel. Short steps keep you balanced, let you react to rocks and roots, and reduce the braking force on each landing.

On steep or technical ground, slow down deliberately and pick your line a few steps ahead, looking for stable footing rather than the fastest route. Loose gravel, wet roots and muddy patches all demand respect, and there is no shame in walking the most technical sections. Even elite trail runners walk steep, rocky descents when the risk outweighs the time saved.

Downhill running is hard on the quadriceps because of the eccentric load, the braking force your muscles absorb with every step. The best way to prepare is to train the same pattern: slow step-downs off a box, walking lunges, and controlled downhill running in training. Start with short descents and build up gradually, because downhill fitness improves more slowly than uphill fitness.

Strength work helps enormously. Single-leg squats, split squats and calf raises build the stability and power that descents demand. Two short strength sessions a week, focused on legs and core, will make a noticeable difference within a month. And remember to practise descending when you are tired, since that is when races are decided and when form usually breaks down.

Footwear also plays a role in downhill confidence. Trail shoes with deep, widely spaced lugs grip loose ground far better than road shoes, and a secure fit around the heel prevents your foot sliding forward and bruising your toes on long descents. Some runners lace their shoes with a heel lock, also called a runner's loop, which keeps the heel firmly in place. Before a race, practise descending in the shoes you will race in, because different shoes grip differently on wet rock, mud and loose gravel. Knowing how your shoes behave on each surface removes a layer of uncertainty, and confidence on descents comes largely from knowing what your feet will do when they land.

Downhill running is a skill, not a talent. Lean slightly forward, take short quick steps, land under your body, and train your legs for the braking load. Practise on easy slopes first, and the descents will become the most enjoyable part of your run.