IMPROVE YOUR DOWNHILL RUNNING (AND STAY INJURY FREE!)
Do you get frustrated that you get overtaken on the downhill sections of a race?
Do your knees hurt or are you worried about wiping out & getting injured if you let the brakes off?
If this strikes a chord, the following tips might be for you. The great news is that you do not have to be a quicker runner to kill it on the downhill sections! Research has found the main cause of reduced overall speed at the end of ultra-marathons is a drop in downhill speed. In other words, generally, athletes maintain their speed over the flat and uphill sections better than down.
Why is downhill running so challenging?
Unsurprisingly the steeper the slope, the more your body has to do. Descending does not actually require us to generate much energy but we do have to absorb significant forces. In particular, your hips, knees and ankles have to work hard against the braking forces (eccentrically). This can increase the risk of overuse or traumatic injuries (eg. Knee/shin pain or ankle sprains)
The benefits of training downhill running include reduced risk of injury, delayed fatigue, better speed (including on the flat) and reduced fear. It’s a no-brainer! So, what’s the solution to get you descending more like Kilian Jornet?.
Below are some tips to help you begin to master those descents and enjoy them too.
Building a Deeper Level of Strength
Two to Three Targeted Strength Sessions per week
Downhill running requires significant eccentric strength (i.e. where the muscle is lengthening whilst it is under load). It’s more than just the quads! Don’t neglect your glutes, hamstrings, calves, feet & core.
Below are three exercises to compliment your training and help your body deal better with the downhill sections. They must be progressed over time; changing the weight or reps as you get stronger.
Patrick Step Down
Helps your hip, knee & ankle control eccentrically.
Once you can balance, start holding some weight. 3-4 x 6-8 reps initially and increase from there.
2. Heel raised goblet squats
Improves eccentric quad work and hip/knee range of movement. 3-4 x 8-10 reps
3. Single Leg Hop
Stability, force generation and absorption. 3 x 5-8 reps each side
Practice (running)
Downhill Sessions (no more than once a week)
Pick a short, moderate hill on even ground initially. You can get steep and technical later!
Keep your lean forward from your ankles, relax your arms and run down at a quick pace
Focus on taking short strides and high cadence (step rate)
Repeat several times. You can walk/jog slowly up the hill to recover.
As you gain confidence, try increasing difficulty, eg. Introduce direction changes, challenging terrain and sudden stopping/starting/accelerating etc
NB: If you feel out of control, pick your knees up higher or change direction and you will slow down.
Downhill running does not have to be something to dread!
Meet the Author: Sophie Tabor (Physiotherapist)
Having Sophie onboard has been transformative to the service that we can provide our clients here at SFE. Our S&C and Physiotherapy teams can work in synergy to ensure you get the best outcome possible. We all know that injury is rarely a linear path with its natural ebb’s and flow’s, yet we are able to manage setbacks quickly and effectively, giving you the support, guidance and accountability that is needed.