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How to make the most of downhill training

Hill Running

Today the Boston Marathon is talking about the race’s downhill sections and asking runners what they do when it comes to downhill training. At first, running the down seems amazing compared to running up steep inclines. But any runner who has done enough hill training knows that hills are tough on both sides. Gravity-induced contractions cause muscles to lengthen and often tear and long strides maximize impact on the joints. Plus, when running down a steep hill, runners are putting stress on different muscle groups, namely the glutes, calves, hamstrings and core.

So what are you going to do about it?

The first thing you’re going to want to do is think of downhill training as a tough day. Make hilly terrain a regular workout spot. If the hill is shorter, just do repeats. Part of thinking of these workouts as hard sessions, means you’re going to want to give your muscles lots of recovery time so don’t schedule the sessions back-to-back. Definitely make sure to back off from the hills before racing.

Now, pay attention to form. Most runners have the tendency to over-stride, letting gravity carry them. This creates a brake action, slows you down and adds more impact on the joints. Shorten your stride instead. A fast feet turnover will keep the momentum going while lessening impact. Make sure that in trying not to brake, you’re not overcompensating by leaning too far forward either.

To make hills easier, don’t skip the strength work. Find a routine that will strengthen the glutes and core. And since it’s winter, proceed on icy hills with caution!

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