Downhill training is a useful speed-building tool for all runners, from sprinters to long-distance competitors. Unlike flat or incline terrain, downhill running works the leg muscles differently, and actually can condition your nervous system to allow you to run faster. Sprinters train at a decline to improve leg turnover, and distance runners have done the same to improve their speed on flat terrain. However, downhill training places much more stress on muscle fibers and connective tissues. You should implement downhill training if you are are new to the regimen.
Downhill Training
Step 1
Warm up for a few minutes before you start downhill training. Stretch the leg muscles, and run a few striders--or 75-meter to 150-meter distances--at a comfortably fast pace on flat terrain before taking to a hill.
Step 2
Find a gentle grass slope to start your downhill training, preferably one with an approximate 10 percent grade. Grass terrain helps to minimize the risk of injury while helping you to improve leg turnover.
Step 3
Perform one downhill repetition of 75 to 150 meters. Shorten your stride, and allow your legs to turn over more quickly as gravity pulls you down the hill with growing speed. Make sure your feet strike the ground beneath your center of gravity. Limit these repetitions to three to five during your first few downhill training sessions to minimize soreness. Gradually increase the grade and length of the hill.
Step 4
Adjust your body position so that you are always as perpendicular to the hill as possible. Trying to remain upright can produce more stress on the legs. Keep your shoulders relaxed and elbows at a moderate distance from your sides.
Step 5
Incorporate uphills into your downhill training for interval workouts. Start by running hard up a hill, and then sustaining your pace at the top and down the other side--rather than slowing down at the top of a hill, as many runners naturally do. Intervals should be two to six minutes, with a short recovery job in between to maximize oxygen intake and improve speed over the entire course.
Tips and Warnings
- Add eccentric leg exercises to your training regimen before trying downhill training for the first time. These include negative leg extensions and bench step-downs, and can help lengthen your quadriceps and hip extensors. Both of these take the most pounding on downhill runs.
- While running downhill can be easier on your cardiovascular system, it can add stress to the braking mechanisms in your legs--chiefly, your quadriceps and hip extensors. This stress can lead to delayed onset muscle soreness and loss of strength. Avoid over-striding on a downhill run to limit soreness and potential injury.
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