How bad is running downhill really?

So I've been lucky enough to live in a place where one lap around the block equals 2km.  This makes running for distance really easy to measure, but the only problem is that half of it is uphill and half of it is downhill.

I've only just started running it, but I have been experiencing some knee pain.  At the moment my current plan is to complete one full lap without any discomfort in my joints, before adding another lap and repeating.  I land on the ball of my foot when I run although this reduces stability and I slip a lot.  Really, I should have hurt myself the amount of times I've twisted my ankles.  Gotta love SLS/PE2>iM.

Anyway, how bad is it for your joints really?  I've heard you should avoid running downhill entirely, but that seems unrealistic to me.  I know the joint prep in F1 is going to help a lot with keeping my knees safe, but I've heard that joints have an total life expectancy that can be used up rapidly with stupid things like bad squat form and running downhill.  Am I just going to wreck my knees continuing to run downhill?

Your joints are made of metabolic tissue, which adapt to stress. The adaptation may be slower compared to skeletal muscle, but it will happen, if the level of stress, nutrition and recovery are in balance. Of course,  overstressing the joints to a point will lead to problems, but given the right amount of stress and RECOVERY, they will grow more resilient. We are not machines.

Try googling "Is running downhill bad", lots of articles pop up.

I'm not really an accomplished runner myself, but I do run mid/forefoot style, which has taken the pain out of running. I was told a good cue for running downhill: Try not to brake downhill on more or less stiff legs, but let the legs roll under you. Imagine your feet doing a circling motion like a wheel; not like walking down a flight of stairs.

I was told to zig zag down hills - this  might be less stressful on the joints. Mind you, nothing like bounding straight down pretending you're invincible 

Maybe you can do sprints up sections of the hill and just walk down a little ways to restart a new sprint.

CrazyMomJ said:

Maybe you can do sprints up sections of the hill and just walk down a little ways to restart a new sprint.

I've considered this, but at this point in my training I've found hill sprints to be too hard on my muscles on top of my Foundation workouts.  I'm looking for some easy cardio, not something so taxing I need to make adjustments to my schedule.

Ravn said:

Try googling "Is running downhill bad", lots of articles pop up.

I have done, but every article is either aimed at the unhealthy (don't run downhill ever) or competitive runners (running downhill is great to improve marathon times or deceleration at the end of a sprint) I'm not either of these.

Bipocni said:

I have done, but every article is either aimed at the unhealthy (don't run downhill ever) or competitive runners (running downhill is great to improve marathon times or deceleration at the end of a sprint) I'm not either of these.

Yeah, but surely the mechanics involved are largely similar for all of us?

How steep is the hill roughly? A slight incline shouldn't be too much of a worry but as with all things build up volume and force slowly (so no sprinting downhill until you're sure you can handle it!). Try and relax as much as possible whilst running but equally don't allow you're feet to slam into the ground,  ensure you have the correct shoes to account for your gait.
If you've adapted to running with a heel strike and are planning on changing to a forefoot strike, cut you're volume right down and build up slowly as you're tendons won't be accustomed to the stress. As with most things physical give it time and you should be fine.

The problem isn't so much the fact that it's down hill but the fact is that your particular body is unable to handle the added forces. It would be like a gymnast attempting to perform a triple layout off the high bar before even being able to safely absorb one from a normal height.

I would look into strengthening your legs and particularly, your VMO. This will help keep your knee from pain.

Let your legs carry you, don't hit the ground too hard with your heel (try to maintain midfoot contact) and just don't do it too often at first.

You could also jog up the hill, roll down, then repeat until desired consistency. Perhaps some elbow/knee pads would help...don't worry, they aren't lame; even the guys in Ninja Warrior(Sasuke) use them now.

TANSTAAFL said:

You could also jog up the hill, roll down, then repeat until desired consistency. Perhaps some elbow/knee pads would help...don't worry, they aren't lame; even the guys in Ninja Warrior(Sasuke) use them now.

Would that be front roll or cartwheel?

No seriously guys, I've already mentioned I'm going to be taking it slow on this one.  I'm just worried about the long term effects that kind of repetitive joint strain may have.

Running downhill is only bad for your knees because your heel strikes the ground sooner than it should. Running up/down hills will be easier on your body if you took the hill as if your foot strike were similar to what you do while going up or down a flight of stairs.

Look up "Forefoot strike." Using a forefoot strike makes your entire leg more like a spring rather than a stiff board.

GoldenEagle said:

Running downhill is only bad for your knees because your heel strikes the ground sooner than it should.

But.... But my heel doesn't touch the ground at all when I run?

Bipocni said:

But.... But my heel doesn't touch the ground at all when I run?

The I assume that you're running on your forefoot?

The heel should touch the ground - But it rests on the ground during the middle of the stride, it doesn't strike. Barefoot/forefoot running is about striking with the forefoot first, then lowering so the whole foot is in contact with the ground, then back up on the forefoot as the leg extend backwards behind your centerline. If you run entirely on your forefoot, you'll kill your calves.

Forefoot running is supposed to be smooth and efficient, not evil.