Klaire Rhodes is once again the 2025 Mount Marathon women's champion. An expert trail runner, she shares her tips on improving your downhill form:

Downhill with Confidence: Tips for Stronger Descents on Alaskan Trails

Trail running isn’t just about mastering the uphill—it’s about learning to move down trails with just as much power and precision. Downhill running is where fitness meets finesse. And while it's easy to focus all your training on climbing, the real gains—and risks—often live on the way back down.

Here’s how to improve your downhill running, with strength work and technique tailored for Alaska’s rugged trails.

Build the Brakes: Strength for Descending

Strong quads and glutes are your primary shock absorbers and braking system on descents. Add these to your weekly strength routine:

1. Eccentric Step Downs
   Stand on a box or stair, slowly lower one foot to the ground, keeping control for 3–5 seconds. This trains your muscles to absorb force—just like when you’re bounding downhill.
2. Bulgarian Split Squats
   Single-leg strength is crucial. Focus on controlled lowering and explosive upward motion. Over time, add weight to these.
3. Calf Raises + Tibialis Raises
   Don’t ignore your lower legs. Steep downhills pound your calves and challenge ankle stability. Strengthening the front and back of your lower legs helps prevent fatigue and rolled ankles.

Practice Smart: Trail Technique Tips

1. Look Ahead, Not Down
   It’s tempting to watch every rock and root, but your brain processes movement better when your eyes are 10–15 feet ahead. Let your peripheral vision do the work for your feet.
2. Soften Your Steps
   Think short, quick strides—more like dancing than stomping. Aim for a light landing under your center of gravity to keep momentum without losing control.
3. Use Your Arms
   Let your arms flare out slightly for balance, especially on sketchy terrain. On scree or alpine tundra, wide arms can act like a tightrope walker’s pole.
4. Embrace the Chaos (a little)
   Alaskan trails aren’t manicured. You’ll hit mud, loose rock, and sometimes snow patches—accept a little instability. Trust your legs to catch you and keep moving. Every great trail runner has taken a spill or two.

Train Specific to the Terrain

If you’re racing Cirque Series or Lost Lake, find training hills that mimic what you’ll face: steep, loose, and unpredictable. You won’t get better at running down technical trails if you run on your neighborhood roads every day. Practice makes perfect!

Downhill running is a skill—one you can build like anything else. Strengthen your legs, stay mentally present, and practice on the kinds of trails you want to race. Let it fly!