Let’s be real
Running can be hard.
And running up hills? A whole different beast.
But running down hills? Fugetaboutit.
The reason running downhills is so much more painful than uphills is because of “eccentric contractions”
what?
When we run down a hill, our muscles are lengthening, gravity is pounding us a little harder since we’re “going down” with each step, and this all causes a crazy amount of microscopic tears that can leave us hobbling…
not just after a race, but during…
In this article, we’re going to touch on:
- When would we even train downhills
- 10 tips for running downhills
- The real reason for a DNF
When would we even train downhills?
- A course with a lot of elevation change
- A flat course
- To get stronger
- Anytime
“Hills pay the bills” is a saying tossed around because hills are such a great workout making us stronger, making our bodies more efficient, faster, growing our lung capacity, our mental toughness
But remember…
How you run is more important than how much you run…
Yeah, we could go run 100 mile weeks, but if we don’t run them correctly we’ll be sure to face injury.
Technique is so important, for down hills? Even more important.
Always be refining our technique.
Find more effective and efficient ways to do our craft, whatever our craft may be.
10 tips on running downhill
As always, start slow and build up gradually, know your limits, and know yourself. The last thing we want to do is injure ourselves.
- Don’t get injured
- to get better at running down hills, run down hills.
- Practice a high stride count, and fast turnover. Try to think about lifting your foot up the second it hits the ground. Your right foot *should* hit the ground 90+ times in one minute.
- Let your legs go free
- Aka Don’t tense up or pull back. Running slow on the downhills may feel easier, but it’s way harder on the body.
- Maintain Control: slow down at switchbacks and be extra cautious on dangerous or crowded trails.
- Hill repeats: hike the hills and run the downhills or sprint the hills and take the downhills easy.
- Cross train legs: Leg extensions, wall sits, bike, squats. Don’t forget about the upper quads, hamstrings, glutes, calves, and shins.
- Stair climbers: on the Stairmaster or a tall building.
- Find a looong downhill section, a few miles long would be killer.
The Real Reason for a DNF
On race day, fight the temptation to go out too hard.
And during race day take the hills easy especially if it’s our first go at a specific race or race distance. Later in the race, push it when you can if you feel so inclined.
In reality, though, the hills just make us go slower, but what could cause a DNF? (That’s the last thing we want.) Here are the top 3 reasons people DNF:
- Unprepared for weather
- Lack of nutrition
- Injury
It’s not from the hills.
Always be ready.
Train smart AND hard.
I appreciate your attention!
Go get your miles, peace!!!!!
Joe DiAndrea 