We all know that running uphill is hard, but running downhill can be just as hard. Even though it seems easy, running downhill requires the muscle to lengthen, resulting in more force generation and micro-tears in the fibers (putting you at risk for IT Band syndrome). Additionally, you move faster downhill, which increases the force at which you hit the ground. However, running downhill has been shown to increase speed and turnover, as well as build strength. So, how can you incorporate this into your training?
Start off on a more gradual downhill on a softer surface (like grass) to lessen some of the impact before progressing to more "realistic" scenarios. In order to avoid over-striding, increase your cadence and make sure that you're landing with your center of mass over your foot. The second page of the article contains a variety of workouts. Just remember, downhill sessions should be treated like an interval workout, taking 2-3 days of recovery. In order to avoid injuries (especially IT Band syndrome), back off downhill training at least 2 weeks before your race.
... have fun coming back down Heartbreak Hill!!!
Good post! I like your blog!
ReplyDeleteThank you! I remember in college we used to practice "running over hills" because a lot of people slow down at the top because they "made it".
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