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{{DISPLAYTITLE:Downhill Running and Training}}By focusing on downhill running, I've been able to run 100 mile races without any [[Delayed Onset Muscle Soreness]]. Focusing on the downhills is a critical training tool, and sadly one of the most ignored. While downhill running has obvious benefits for hilly races, it also protects your muscles from the damage of long distance races even on flat courses. =Why Downhill?=Many running plans include some ‘hill training’"hill training", which generally consists of either running a hilly course, or running hard uphill to build strength, aerobic and anaerobic capacity. While these techniques can be useful, they do not focus on provide the most important part benefits of the hill – the downhilltraining. While the running uphill may seem requires more energy, running downhill causes more muscle damage, which in turn creates resistance to be that damage in the difficult part future. =The Damage and Benefits of the hillDownhill Running=Downhill running is tough for several reasons, for endurance runners the greatest benefit comes from but the main one is that downhillrunning does more muscle damage. When running uphillThis damage causes immediate weakness in the [[Muscle|muscles]], as well as [[Delayed Onset Muscle Soreness| soreness in a runner can reduce pace so day or two]]. If you've ever run a long steep descent and felt that your legs are numb or shaky, you've experienced this damage. The good news is that the effort is close more downhill running you do, the more you muscles adapt to be able to handle the effort on the flatstrain. The impact images below are from sections through a muscle that has been damaged by downhill running. For details on the science behind downhill running, see [[Delayed Onset Muscle|musclesSoreness]] and joints is generally lower when going uphill than on the flat as the flight phase of the running stride has less decent than ascent. 

=Downhill Training=Downhill running There are various approaches to downhill training, each with their own benefits. By far the best approach is tough for several reasonsthe Treadmill Descent, but the main one you have to have a good treadmill you're prepared to abuse. ==Run Hill Courses==The simplest approach to downhill training is to run a hilly course. Ideally, find a route that includes hills of varying steepness and length. It's important to focus more on the downhill running does more muscle damagesections that the uphill, which is a little counterintuitive. This damage causes immediate weakness in the approach can be thought of as a "Downhill [[Muscle|musclesFartlek]]". ==Downhill Intervals==Performing structured interval training around downhills is far better than simply running hilly courses, but not as well effective as soreness in Treadmill Descents. * '''Stage 1: Constant Pace Repeats'''. At this stage you will need a specific hill. Ideally it will be at least a quarter of a mile long and 6-8% gradient. Run up and down the hill with a fairly even pace. You are likely to be slightly slower uphill than downhill, but try to minimize the difference. Obviously the uphill will feel much harder than the downhill. Start with repeats totaling about 2 miles, and build up over time. * '''Stage 2: Run Constant Effort Repeats'''. Running with the same effort up and down the hill will mean that you will be going much faster downhill than uphill. Compared with stage 1, your uphill running will be a little slower, and your [[Downhill Running]] quite a day or twobit faster. Again, start with repeats totaling about 2 miles, and build up over time. You can use some stage 1 repeats to warm up. * '''Stage 3: QU4DBUSTER'''. For the QU4DBUSTER, you are pushing your pace downhill hard, and recovering on the uphill run. Your downhill pace will be very fast, and you will need to have built up good leg strength and downhill form. Your pace should be a similar effort to your aerobic intervals (See see [[Practical Aerobic Intervals]] and [[Aerobic Interval Training 101]]). You can use repeats from earlier stages to warm up. * '''Stage 4: Anaerobic QU4DBUSTER'''. Running downhill fast enough to become anaerobic will build a lot of strength and speed, but these intervals should be used with caution. The speed you are running at will put a lot of stress on your body, and any biomechanical issues like [[Delayed Onset Muscle SorenessOverstriding]] for more detailswill cause injury. You must have a good foundation in the earlier stages and ease into these intervals slowly. ==Treadmill Descents==When you run a hilly course or perform Downhill Intervals your legs will significantly recover on the uphill sections.) If you’ve ever run you have access to a really long hill then that will help, but for many of us, we don't have a multi-mile steep descent and felt to use. Even if we did, the time taken to run up the hill reduces the time we can spend on the downhill. The answer is to run on a [[Treadmill]] that your legs will provide a continual descent. I [[Treadmill| use the ProForm Pro 2000 with the back lifted on blocks for my Treadmill Descents]], which is remarkably effective. Here are numb or shakysome tips on performing Treadmill Descents:* Few treadmills will provide a descent without propping up the back. My [http://www.amazon.com/dp/B0068FVOMO ProForm Pro 2000] does offer limited descent options, but the maximum pace is too restricted to be useful. * You will need to have a good Treadmill with a strong motor, as you'll be putting a lot of stress on it. The Pro 2000 has survived many long descent runs, you’ve experienced this damagebut I weigh less than 140 pounds/70 Kg. * I removed the cover from the motor of my Treadmill to improve cooling as the descents will stress the motor and control board. (You'll probably violate the warranty on your treadmill by propping up the back.)* Start off with a gentle descent of -2 to -4 degrees and shorter distances. The good news Treadmill Descent may seem easy at the time, but the soreness will appear a day or too later. * I've found that descent angle makes a bigger impact than you'd expect and the difficulty is non-linear. For instance, I've found that going from -12 to -14 degrees produces a radical increase in difficulty.* A Treadmill Descent is quite easy aerobically, with a lower Heart Rate due to the decreased energy use. This can make it tricky to judge the more downhill running you dodifficulty, as the more perceived effort can be quite low until the muscle damage is significant. {| class="wikitable" |- valign="top"|[[File:Treadmill.jpg|none|thumb|x300px| Here you muscles adapt can see my treadmill with the rear raised up on blocks to be able allow for steep descents.]]|[[File:Treadmill Blocks.JPG|none|thumb|x300px| A close up of the two wooden blocks used to handle prop up the back of the loadtreadmill. An approach This allows for downhill training a 16% decline when the treadmill is set to level.]]|}=Downhill Technique=[[Cadence]] is documented at always important in running, and especially in [[Downhill IntervalsRunning]]. Your [[Cadence]] should be faster downhill than on the flat, to help reduce the impact on your body. You must remain in control when running downhill; if you feel out of control or that you are flailing, you should slow up. You should try to combine the high [[Cadence]]with being relaxed and avoid tensing up. I find it important to keep my hips and back relaxed, otherwise a slight misstep will jar my back badly.=Race Strategy for Hilly Courses=Running efficiently downhill can make a significant difference to race performance. Running hard up the hills and recovering on the downhill makes for slower race times. An increase in intensity will make a small difference to the uphill pace, but it can make a large difference to the downhill pace. I suspect 've found that downhill training also helps with flat races, especially longer ultramarathons. All running involves some of the stresses that cause [[Delayed Onset Muscle Soreness]], and having resistance to this damage can keep you strong through to the end of the race. I consider downhill running one of my [[Running Breakthroughs]].=The Difficulty of the Boston Marathon=The Boston Marathon is notorious for its difficulty and the famous "Heartbreak Hill." However, the reason Boston is a tough marathon is not the ascent up Heartbreak Hill, which is only about 90 feet/45 meters high, but the preceding descents that gradually destroy the quads. [[File:BostonProfile.gif|none|thumb|500px|The profile of the Boston Marathon.]]==See Also=The effect of steepness on DOMS=* In my experience, the steeper descents produce a disproportionately severe level of [[Delayed Onset Muscle Soreness| DOMS]]. This is probably due to the muscles working at a longer length, as most<ref name="Jones-1989"/><ref name="Child-1998"/> (but not all<ref name="Paschalis-2005"/>) studies indicate longer muscle lengths produce greater DOMS. I've found when doing [[Treadmill]] Descents that a small increase in angle causes a lot more DOMS.* =Running 100 Miles with No DOMS=Before starting the Treadmill Descents I would have massive DOMS after a 100 mile race, often hitting 4 or even 5 on the [[Downhill IntervalsDelayed Onset Muscle Soreness#DOMS Scale| DOMS Scale]]. After many months of Treadmill Descents I've been able to run 100 Miles with little or no DOMS. I still have muscle damage and fatigue, but nothing like the problems I had before. ==Feedback==A friend sent this feedback to my local running groupgroup…<br/>''I have enjoyed listening to Jonathan's thoughts and advice on many running topics, but one that I always struggled with was "running uphill is easy, it's the downhill that's hard." Now, on a theoretical level this made sense, because maintaining even effort on the uphill simply means shortening your stride, while running downhill can be a balance between going faster and maintaining control.'' ''My personal experiences with hill running has have not been that they are easy. I'll be cruising along and see a hill approaching; my [[Heart Rate]] will surge in anticipation and I will grit my teeth in preparation for the charge up the hill. It doesn't help that there's also a little voice saying "you're going to have to run it twice."'' '' So here is my breakthrough for the day: I _allowed_ allowed myself to run easier on the uphills. Rather than tighten up in anticipation, I focused on staying relaxed, telling myself that it was OK to slow down, just keep my feet light and my turnover quick. Now, rather than exerting extra effort, I was [[Breathing]] easier and before I knew it I was over the top. I've always done pretty well going downhill, but I focused on an even effort and lengthened my stride only as much as necessary. An important note: it takes concentration on the downhills - you end up going pretty quickly, and you really don't want to get distracted.'' ''Maybe this will help someone else; I was just so pleased with my discovery I wanted to share. Today's hilly run turned out well: 2 mi hills, 6 mi pretty flat, 2 mi hills - overall average 7:14.'' ==References==