The Monday Shakeout: What Shoe Should I Use For a Downhill Race?
By Matthew Klein
This week we attempt to answer a common question we receive via email. Several readers have asked about the optimal shoe choice for downhill races, so we try to bring in some science and biomechanics to help you decide what may be best if this type of race is on your schedule.
Downhill races are becoming increasingly common. So much so that even the Boston Marathon has begun to put limits on which ones qualify for their race and which others get time penalties for being downhill. While on paper, these races may seem "faster" and potentially perceived as "easier" to run a quick time, long downhill running poses a ton of challenges that many people are often not prepared for. It is important to appropriately train for these races by practicing downhill sections to prepare your body for this unique experience. What shoe you choose should be whatever you are most comfortable with but some other factors may help you make that decision with this race type.
Running downhill is primarily an effort in shock absorption. You are trying to control a fall, which requires a high level of eccentric forces (muscles lengthening under tension), which, when applied quickly, are some of the highest levels of forces muscles will experience. In fact, running downhill compared to level surfaces increase impact and braking forces 50% and 75% respectively (Gottschall etal., 2005). Given the position, a rearfoot or heel strike gait is more common, requiring a ton of work from your anterior shin, quadriceps and hip muscles to help absorb forces (Cai et al., 2010; Vernillo et al., 2017). Your hamstrings also frequently can get worked given the faster-than-normal cadence that can occur, whereas the calf muscles often don't get as sore given the reduced range of motion they go through going downhill.
The best shoe for race day during a downhill race is the one you have prepared in and are most comfortable in. Introducing new things on race day are never a good idea. However, based on the biomechanics and forces associated with downhill running, there are a few components that may be helpful to consider. The first is that the shoe should have a good heel bevel. Given the more rearfoot-oriented landing and higher workload of shock absorption muscles, a heel bevel may reduce the stress associated with a large heel strike, improve efficiency and potentially reduce workload on certain muscles. The second is looking for a shoe with a moderate to low drop. The downhill angle already puts the foot in a plantarflexed position (toes pointed down), so a higher drop would only exacerbate this and increase load through the shin muscles, knee and hip.
Fortunately, most things are either a moderate or low drop (outside of a few trainers). The second would be to consider some kind of cushioned trainer. While the most cushioned shoe is not necessarily better, some of the newer foams may be helpful if your body tolerates them well. For many people, super trainers may be a good option here given that most are moderate drop, well-rockered, highly cushioned but also bouncy/efficient. A super racing shoe may be appropriate if it uses the above concepts (good heel bevel, moderate to low drop), the person is running faster and they are used to them. However, the increased stride length with downhill running may place more stress through the toe off phase of running and a stiffer plate may not always be the best thing for everyone.
Thus, shoes for downhill races may work better if they are moderate to lower drop, have a good heel bevel (rockered), have enough good cushioning, are comfortable and work with the stride of the runner. Many downhill races have varied terrain, which may also cause outsole components to factor in for optimal traction. Regardless of your shoe choice, you should practice downhill segments in that shoe to prepare your body for the impact forces associated with the race and get used to using that shoe in that type of race scenario. Runners doing downhill races should be cautious of the extreme amount of muscle damage that can be caused by these races. Incredibly high levels of soreness are common at the end and after these races. Many people struggle to finish if they have not prepared, due to their legs locking up. So while an appropriate shoe may help, appropriate training and preparation are both key for success.
References
Cai, Z. Y., Hsu, C. C., Su, C. P., Lin, C. F., Lin, Y. A., Lin, C. L., & Hsu, M. C. (2010). Comparison of lower limb muscle activation during downhill, level and uphill running. Isokinetics and Exercise Science, 18(3), 163-168.
Gottschall, J. S., & Kram, R. (2005). Ground reaction forces during downhill and uphill running. Journal of biomechanics, 38(3), 445-452.
Vernillo, G., Giandolini, M., Edwards, W. B., Morin, J. B., Samozino, P., Horvais, N., & Millet, G. Y. (2017). Biomechanics and physiology of uphill and downhill running. Sports Medicine, 47, 615-629.
PAST MONDAY SHAKEOUTS
Can I Run in Neutral Shoes?
Super Shoes and Running Economy?
Super Shoes are Placebos?
Transitioning Out of Stability Shoes?
Who Does Best in What Types of Shoes?
Matt's Favorite Shoes of 2024
Andrea's Favorite Shoes of 2024
David's Favorite Shoes of 2024
Nathan's Favorite Shoes of 2024
Value of a Simple Daily Trainer
SHOP | SUPPORT DOR
*Using the link to purchase helps support Doctors of Running. Thanks so much!
Ultraspire Fitted Race Belt: The best way to carry your phone and goods on the run. No bounce and various sizes for waist. (Also recommend the Naked belt)
Saysky Running Gear: We were really taken aback by this Scandinavian company's ultra-thin, durable performance clothing
Skratch Recovery, Coffee Flavor: Mental and physical boost post run. Coffee flavor is excellent and goes great straight into a fresh brewed cup
goodr Sunglases: Run in style with goodr's super fun sunglasses.
Feetures Socks: Massively grippy socks that will make you feel more one with the shoe
Amphipod Hydraform Handheld Water Bottle: Perfect for long runs when you need hydration in the summer
Trigger Point Foam Roller: Help get those knots out post-run and feel better for tomorrow
Theragun Massager: This small version is great on the go for working tired legs
Ciele Hat: Our team's favorite running hat of choice!
Fractel Hats: Our team's wider fitting running hat of choice!
FOLLOW DOCTORS OF RUNNING ON SOCIAL MEDIA
Facebook: Doctors of Running
Youtube Channel: Doctors of Running
Instagram: @doctorsofrunning
LinkedIn: Doctors of Running
Strava: Doctors of Running
Podcast: Virtual Roundtable
Pinterest: Doctors of Running
PODCAST
Check out the Doctors of Running Podcast to find more reviews, interviews, and running features from the team.
Visit our Podcast Page
Find us on Apple
Find us on Spotify
Contact us at doctorsofrunning@gmail.com
NEXT: Can I Run in Neutral Shoes?
