Best Tips to Train for Downhill Running

  • carolina
  • 2020-02-10
  • Training is important for running. However, downhill running is not as easy as road running. One needs to understand that this is more of technical running rather than normal training. This is more of techniques and mental conditioning rather than only endurance and strength of the build. Whenever an athlete is exposed to the world of mountain or sky running, things change drastically. The experts reveal that peak force while running downhill is higher than running on road or uphill for that matter. This makes it even more interesting and tough.

    However, the question arises on how to train for downhill training. This isn’t the training for road running or uphill running, it has to be different and also very technical. So, here is how one should prepare for the training.

    The first thing is to calculate the elevation of the race. The elevation is the key to understand the relative distance of the downhill. This calculation would help the runner to adjust the training plan very well. The legs would be used with the elevation. However, in order to make sure that your legs are not overloaded, you must reduce the elevation accordingly.

    Technical Descending
    Find a short hill that is of similar terrain but may not be of the same distance. Now, after the warm-up one can start technically racing the downhill. The first 20 seconds should be focused more on the technique and the form, rather than the speed. So, one must not be lightening quick and hammer down the hill, instead the runner should smooth and very efficient. Now, after completing this, one must go back to the top of the hill once again. Now, the same step should be followed but this time for 40 seconds. The same step should be repeated by doubling time. So, the running should be followed for 80 seconds, 160 seconds, 320 seconds and so on. The walking back at the top is basically the recovery of the legs. Mountain biking gloves could be considered as well for extra confidence if someone is not convinced enough for the downhill running.

    Whenever someone is descending, it should be considered that the stride length simply increases. This is not all, in fact, the cadence drop and the time spent air keeps increasing. The running form is also different as one needs to lean back more and at the same time brakes need to be applied with the legs. The cadence can be easily increased by taking rather smaller steps and landing in the middle of the foot. Another key to a successful race downhill is to push the body forward. Naturally, the body leans backward and by pushing it forward, the body can be kept perpendicular while running down.

    Running downhill isn’t easy and needs technical training sessions. It is also important that the training is done with proper training conditions. The technique and form are key and should be maintained throughout the training session.