How to train for descents in a trail race

Running downhill might seem like the easiest part of a trail race. After a challenging climb, it’s time to let the gradient carry you along and pick up speed again. However, descents require a combination of technique, muscle strength, coordination and reaction time.

Learning to run downhill well is essential for tackling uneven terrain, managing your effort and enjoying the mountains with greater confidence.

In a race such as the Tenerife Bluetrail by UTMB®, where the courses can combine forest trails, volcanic surfaces, steep slopes and constant changes of terrain, preparing for the descents is an important part of your training.

Why is it important to train for descents in trail running?

When you run downhill, gravity helps you move, but your muscles have to work to control your speed and stabilise your body.

The quadriceps play a particularly important role because they perform eccentric contractions: they generate force while lengthening to help slow down and control each step.

This type of work can cause significant muscle fatigue, particularly when descents are long or you’re not used to them.

What’s more, on a technical descent you have to constantly process information about the terrain. Rocks, roots, natural steps and changes in gradient require attention and quick adjustments.

That’s why downhill training isn’t just about running faster, but about learning to descend efficiently and in a controlled way.

1. Improve your descending technique

Good technique starts with balance and the ability to adapt your movements to the characteristics of the trail.

Maintain a stable posture

Try to keep your torso stable and avoid leaning back too far, as this can make you brake constantly and disrupt the flow of your movement.

Your body position should adapt to the gradient; don’t force yourself into the same posture on every descent.

Adjust the length of your strides

On technical terrain, shorter, more controlled strides can make it easier to change direction and adjust your speed.

Don’t try to keep the same cadence or stride length all the time: a wide track and a rocky path call for different approaches.

Look ahead along the trail

Try not to focus solely on your feet. Look several metres ahead, as far as the terrain allows, to spot any obstacles and anticipate where you’ll put your feet.

Use your arms to keep your balance

Your arms can help you counterbalance your body’s movements when you’re crossing uneven sections.

Let them move naturally rather than holding them too stiffly.

2. Strengthen the muscles used on descents

Strength training is an important part of preparing your legs for the demands of downhill running.

You can include exercises such as:

• Squats: to build strength in the quadriceps, glutes and stabilising muscles.
• Lunges: to improve control of each leg independently.
• Step-downs: to practise muscle control during the lowering phase.
• Calf raises: to strengthen the muscles in the lower legs.
• Single-leg balance exercises: to improve stability and coordination.

Start with controlled movements and a load appropriate to your level of experience. Gradually increase the difficulty once you can perform the exercises with good technique.

Strength work is no substitute for training in the mountains, but it gives you a foundation for coping better with the demands of the terrain.

3. Build up your downhill training gradually

One of the most common mistakes is tackling long, demanding descents without enough preparation.

To help your body adapt, start with moderate gradients and fairly even surfaces. Once you feel comfortable, gradually increase the duration, the vertical drop and the complexity of the route.

A suggested progression might consist of three stages:

• Stage one: familiarisation. Practise short descents, paying particular attention to your balance, foot placement and posture.
• Stage two: muscle adaptation. Introduce slightly longer descents and combine sections of varying gradient, leaving enough time to recover.
• Stage three: race-specific training. Gradually work towards the terrain and conditions you’ll face in your next race, always in line with your fitness level.

You don’t need to run descents at top speed to improve. The quality of your movement and gradual adaptation matter more than trying to gain time in every session.

4. Learn how to read the terrain

Not all descents are the same.

On a forest path, you may come across tree roots, loose soil and damp patches. On volcanic ground, your footing can change rapidly between compact surfaces, gravel and rock.

So it’s worth training on different types of terrain and finding out how you respond in each situation.

Before tackling a technical section, assess the gradient, visibility, ground conditions and how you’re feeling. If a section goes beyond what you can control, slowing down or walking is also part of a sound strategy.

5. Manage your effort and avoid building up too much fatigue

Although you may feel you’re putting in less cardiovascular effort on a descent than on a climb, your muscles are still under significant strain. If you descend too fast early in a long race, you may build up fatigue that takes its toll later on.

Learn how to pace yourself, especially on courses with several climbs and descents.

It’s also important to allow time for recovery after strenuous sessions. Muscle soreness may appear or worsen in the hours that follow, even if you felt fine during the session.

Tenerife Bluetrail by UTMB®: different terrain, the same challenge

The Tenerife Bluetrail by UTMB® offers courses that let you discover different sides of the island, from high-mountain volcanic landscapes to forest trails and mid-altitude areas.

In the 2027 edition, the 110K, 82K, 68K, 47K and 24K races have different distances and profiles, but they all share the need to tailor your physical preparation to the characteristics of each course.

Knowing the elevation gain, studying the race profile and familiarising yourself with the terrain can help you reach the start line better prepared.

Confidence on descents can be trained too

Improving on the descents does not mean taking more risks. It means developing the physical and technical skills you need to move with greater control.

The combination of strength, progressive practice, knowledge of the terrain and effort management can make a big difference to your experience as a runner.

Because in trail running, every climb presents a challenge, but every descent also requires preparation.

Have you already got your next race in mind? Find out about the race categories for the Tenerife Bluetrail by UTMB® 2027 at https://tenerife.utmb.world/ and start preparing for the course that suits you best.