Barefoot Running downhill requires an intentional shift in your center of gravity in order to avoid hurting your feet and legs, as well as avoid slowing down substantially.

The problem is that when you running in shoes, you keep the same stance when running downhill as when you are running on flats: long stride, letting your heels hit first, and so on. Your feet tend to land harder when running downhill, and you probably just let them. However when barefoot running this does not work and will create problems for you.

First of all, you will try to slow a bit when barefoot running downhill, to avoid jarring as your feet land. Also, because the ground is slanted up toward your heels, as your legs extend your heels will want to hit first more than they do on the flats, and with barefoot running you simply cannot let your heels land first without injury.

If you maintain your normal barefoot running stance on downhills you will get a feeling of jarring up and down a bit, as well as slowing and feeling awkward. Here is how to change all that and start barefoot running smooth and fast on the downhills too:

1. While you are barefoot running, when you come to a downhill (even if it is small) think about your center of gravity being in the center of your pelvis. Picture it as a kind of steel ball. That is your center of gravity and it should be able to move up and down while the rest of your body moves fluidly around it while barefoot running.

2. Now, without really using or putting any additional strain on your legs, and keeping your back straight, lower that center of gravity down toward the ground. How much depends on the slope of the hill and how it feels to you: try it and see where the 'sweet spot' is, where you run smoother with less effort and no pounding.

3. Now, once you've lowered your center of gravity while barefoot running downhill, you want to let your feet and legs just cycle around smoothly and swiftly, touching the ground only lightly - imagine that your legs and feet are really bicycle wheels, just circling around and around easily, propelled by gravity and their contact with the ground. You want to pay attention to how your feet are striking the ground as you do normally while barefoot running; is your mid-foot still touching down first, are resisting the urge to flex your foot too much, are you focused on lifting, not pushing down?

4. Resist any tendency to try to slow yourself with your feet as you are barefoot running downhill; that will cause jarring and wear on the bottoms of your feet. The idea is to let yourself just 'fall' down the hill in a gliding motion, with your legs cycling along effortlessly underneath you. Once you've lowered your center of gravity, you don't need to 'hold back.' This is what allows you to run faster when barefoot running downhill.

5. In addition to lowering your center of gravity and allowing your feet to circle around seamlessly while barefoot running downhill, you want to keep your head up and your back straight, just as when barefoot running on flats. Imaging that your upper body is just floating along motionlessly over your feet and legs which are carrying you along fluidly.

That's my best advice for barefoot running downhill. Follow these instructions and you should find yourself barefoot running easier, smoother and faster on the downhills. Just remember: lower your center of gravity, and everything will work better!