COACH’S CORNER – THE KNOW HOW OF HITTING THE DOWNHILLS FAST

Kate Dzienis • September 27, 2018

Coach’s Corner is a new feature for our AURA members, where qualified trained professionals provide you with advice and tips on improving and enhancing your ultra running performance.

Contributed by Nick Muxlow, Run Coach at The Ultra Journey and Author (SA)

Nick Muxlow is a Level 2 Intermediate Recreational Running Coach, accredited with Athletics Australia. He is an ultra-marathon coach, runner and author of “Journey to 100 – How To Run Your First 100km Ultramarathon and Love It”. Nick has competed in seven Ironman races, has won both the State Trail Championships and State Ultramarathon Championships, and finished UTA 100k in under 11.5 hours on his first attempt.

As the saying goes, what goes up must come down. This is the fun bit. What is often not recognised, though, is the physiological effect that downhill running can have on your fatigue levels. The uphills work the energy systems; the downhills destroy the muscles, specifically your quads.

This is due to the eccentric loading that is placed through your muscles when downhill running.

An eccentric load is a load that causes your muscles to work without changing their length. The best way to illustrate this is to get you to stand with your back against a wall. From there, gradually walk your legs out till your thighs are at a 90° angle to the wall and you are in a sitting position. Your back should still be against the wall. You are now in a position without any external support (i.e. no chair).

In this position you will find that your muscles are working really hard to support you; however, they are not changing in length. If you don’t ‘feel’ it at first, just hold it for a little longer. This position forces your muscles to contend with large forces—the same type of force that they have to contend with when running downhill.

The key point is that you need to take care when running downhills. Start gradually and build into them over a few weeks.

So how do we run downhills?

Downhill running all has to do with your centre of gravity. If the hill is steep you will have to keep your centre of gravity behind your feet. You are working to control, or decelerate, your mass as you proceed down the hill.

This will cause you to go into somewhat of a ‘sitting’ position and bring your arms up and out to the sides to help balance yourself. With this type of downhill running you will decrease your stride length and take frequent small steps, thus allowing greater contact time with the ground that helps you keep yourself in control.

If the hill is only gradual and not technical, you will be able to maintain a more natural run technique. In this case your centre of gravity will be in front of your feet, thus allowing you to utilise gravity and accelerate down the hill.

This is a complete contrast to the above. In this situation you will increase your stride length, your arms will be in, and in some instances you may even need to increase your cadence. Be careful when doing this—you don’t want to end up out of control and taking a stack!

Although, as I always say, we will have a laugh and then check you’re okay, those are the rules.

Often you will find that downhills require a mix of the above two running techniques. As your running ability improves, you will find that you are able to simultaneously switch between the two techniques to allow you the quickest passage down a hill.

You’ll be able to decelerate and keep yourself in control when the hill is steep or technical, then shift your centre of gravity forward to allow you to accelerate down the hill when the gradient decreases or the trail becomes less technical.

The best bit: the only way to get better is to go and run the hills.

Sounds like it’s time for some fun!

Get in touch with Nick through The Ultra Journey website to get personalised training plans and coaching, and take The Ultra Runners Quiz to learn where your focus areas are.

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Australian Mountain and Trail Running Championships 2027

By Jin Kato • July 8, 2026

The world-class trails of Kunanyi/Mt Wellington will play centre-stage for one of the country’s fastest-growing sports, after the Kunanyi Mountain Run (KMR) was awarded the hosting rights for the first-ever combined Australian Mountain and Trail Running Championships (AMTRC). KMR was awarded the National Championships after a competitive bid process, overseen by the Australian Ultra and Trail Running Association (AUTRA) and Australian Athletics (AA). AUTRA President, John Claridge, said that KMR “offered everything we were looking for”. “World-class trails, proven event management and a passionate community. It provides the perfect stage for Australia's first combined National Trail Championships," he said. It’s expected that Australia’s elite mountain and trail running athletes, and support crew, will travel to Hobart, as they vie for a spot in the Australian team that competes at the 2027 World Mountain and Trail Running Championships. "This is a landmark moment for trail running in Australia,” Mr Claridge said. "We're excited about what this championship represents; not just next year, but for the future of trail running in Australia... helping grow the sport and inspire the next generation of trail runners." The 2027 AMTRC at KMR will be the first time that all championship distances have been held together, at the one festival. “It aligns us more closely with the way World Championships are presented, creating a stronger pathway for athletes and raising the profile of the sport,” Mr Claridge said. KMR, a 3-day trail running festival which has been held annually since 2022, expects to draw more than 1500 runners and hikers from across Tasmania, Australia and internationally next year. The AMTRC will be embedded within KMR’s existing event program, allowing elite athletes to compete for the national titles, while sharing the same spectacular trails and event-experience as recreational runners. “We’re honoured to have been selected as host,” KMR’s founder and director, Lincoln Quilliam said. “KMR continues to welcome runners, and hikers, of all abilities. From the elites who want to represent Australia on the world stage, the group of mates or work colleagues who run the team relay together, the mums returning to running after having a baby, as well as those who are trying trail running for the very first time,” Mr Quilliam said. Tasmanian runner, Jessica Collins, who has represented Australia, said it was exciting news for KMR, Tasmania and the sport. “This is such a great opportunity for Australian athletes. I’ve run many of the KMR events and know the courses and the terrain are on par with what we see at the World Champs,” she said. The City of Hobart has supported Kunanyi Mountain Run since its inception, and Lord Mayor Anna Reynolds said she was “thrilled” with the news. “Events like this not only showcase the natural beauty of our region but also reinforce Hobart’s reputation as a vibrant destination for world-class outdoor experiences.” The 2026 edition of KMR brought in $4 million to the Tasmanian economy, generating more than 8000 bed nights across the state, which Alex Heroys, Chief Executive of Destination Southern Tasmania, said was a “significant return for the visitor economy”. “Kunanyi / Mount Wellington is one of Tasmania’s great natural assets, and the Kunanyi Mountain Run shows exactly how powerful events can be in driving regional tourism,” he said. “We have an epic mountain right on Hobart’s doorstep, an airport less than 30 minutes away, and a city that is well set up to welcome thousands of visiting athletes, support crews and spectators.” “This event also reinforces Tasmania’s growing reputation as a world-class trail running destination. With steep, technical trails and real mountain terrain, Kunanyi offers conditions that are genuinely comparable to what athletes will experience at the World Championships, making it an ideal place to compete, train and visit.” For more information: Kunanyi Mountain Run Dates: 19-21 March 2027 Pic credit: David Nolan & Ryan Slater