This article was taken from the March 2012 issue of Wired magazine. Be the first to read Wired's articles in print before they're posted online, and get your hands on loads of additional content by subscribing online.
As every off-road runner knows, reaching the top of a mountain is only half the battle -- descending can be worse. But with some adjustments to style and a shift in mindset, you'll soon shoot down the sharpest of gradients.
Unplug your brain "Get to the top and just go for it," says Angela Mudge,
former Women's World Mountain Running Trophy winner. "If you start thinking about the descent, that's when you do badly. The best downhill runners disengage their brains." Relax your mind and your performance will improve.
Take small steps
"On a steep gradient, quick, little strides are better than longer ones," says Mudge. "Lean in to it and let your back angle forwards." Keeping your body at 90 degrees to the slope allows you to strike off the ball of your foot, not your heel, which acts as a brake, so will boost speed.
Look ahead
Contrary to what instinct might tell you on a rocky surface, "the last thing you want to do is look where you are putting your feet," says Mudge. "Look ten or 20 metres ahead, so you know what is coming up; the brain takes it in, computes it and your foot placement comes naturally."
Work the core
"Use your arms for balance -- wave them around at your side, anywhere," says Mudge. "People with good core stability are the best descenders because of their balance." Do your homework in the gym: "You need strong quads and a good core, so lunges and squats are the best," she says.
This article was originally published by WIRED UK
