The preparations are on for the Fort William Marathon 2017 to be held on July 30, 2017 on Nevis Range in Scotland. Marathons always get the heart thumping and the pulse racing in anticipation. Running a marathon downhill requires special care and precautions to be made before taking the plunge.

Before getting more involved in marathon running, I wished to be equipped with the right information and instructions to reach the finish line on time. I bumped into my good friend Samuel, who is a professional athlete, and he helped me get on the right track with a few useful tips.

He suggested that I utilize this time period and indulge in some extensive training. He advised that I start running down hills and get a grasp on how it works. I was told that confidence is the preference of the habitual marathon runner; if I treat my foot like a tripod and get into a comfortable position, it will lessen the stress on my knees and shins. By following the below mentioned steps, one can greatly reduce the wear and tear on the body.

1. Warm Up - Get Some Exercise!

Don't give up on proper running form just because you think it takes less exertion running downhill. Lots of muscle stress and pain can be avoided if you take a route straight through what is known as the warm up. Stretch your arms and legs gradually, and jog for five minutes. To relax your mind and other muscles, start breathing in from your nose and breathing out from mouth while relaxing towards the end.

2. Avoid Over-striding

Samuel revealed a quick fact to avoid over-striding on downhill pathways as this is a common mistake that most people make. Don't get intimidated - not only does it damage muscles but also causes injuries. Also, I learnt if I can shorten my stride and boost my leg turnover, I can maintain faster yet consistent pace to gain momentum.

3. Electrify your muscles

As a fitness enthusiast, I would suggest runners focus on energizing their abs, spine and glutes as these parts act as a backbone for a strong body which is ready for exertion. Always lean forward slightly at the posterior. This technique will speed up and invigorate you. Avoid hunching over at the shoulders, as it forces other muscle groups to work harder.

4. Focus on the Quad Squad

I remember Samuel telling me his secret to success. He told me that the secret to reaching the finish line quicker is strengthening your quadricep muscles. Cushion each landing with these sturdy muscles rather than hurting your shins.

5. Focus on the Hill Instead Of Your Feet

My friend Samuel cited a quote from an expert who cautioned that if you look at your feet instead of looking up and forward, it aggravates your flexor muscles and causes neck flexion and directly stops the hip muscles like hamstrings, glutes and back muscles. Don’t look back in anger, and instead try to keep your posture straight and forward without the risk of tripping over and falling down.

6. Burning Coals make you Speed Up

Last but not least, I thought of sharing a quick tip for all enthusiasts to keep running forward. Another quick trick to help you speed up is to visualise hot burning coals underneath your feet, to keep your feet up and away from the ground. Imagine as if you were dancing on the floor with a few waltz steps. This technique is applicable to running off-the-road where you can afford to experiment with landing your feet on the chosen ground over longer and shorter periods.

Finally, in my famous words, “Run like there’s no tomorrow, speed up as if flying with the wind and land your feet smoothly and safely like the aeroplane preps up minutes before landing on the ground with finesse.”