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From Fellrnr.com, Running tips
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{{DISPLAYTITLE:Downhill Running and Training}}
=Why Downhill?=
Many running plans include some "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 provide the benefits of downhill training. While running uphill requires more energy, running downhill causes more muscle damage[[Delayed Onset Muscle Soreness| DOMS]], which in turn and one of the critical benefits of DOMS is that it triggers a change to the structure of the muscles. This structural change creates a protracted resistance to that future damage in . 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 futuredamage of long distance races even on flat courses.
=The Damage and Benefits of Downhill Running=
Downhill running is tough for several reasons, but the main one is that downhill running does more muscle damage. This damage causes immediate weakness in the [[Muscle|muscles]], as well as [[Delayed Onset Muscle Soreness| soreness in a 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 more downhill running you do, the more you muscles adapt to be able to handle the strain. The 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 Soreness]].
<gallery widths=300px heights=200px caption="[[Muscle]] damage from downhill running">
File:EccentricA.JPG|Muscle before downhill running<ref name="images"/>
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 sections that the uphill, which is a little counterintuitive. This approach can be thought of as a "Downhill [[Fartlek]]".
==Downhill Intervals==
Performing structured interval training around downhills is far better than simply running hilly courses, but not as effective as Treadmill Descents. If you don't have access to a treadmill that can be used for descents, then use these intervals. Start off with stage 1, and then build up through the stages based on your recovery. Each workout should leave you with mild DOMS that disappears in a day or two, so once you have no soreness in a given stage, move on to the next.
* '''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 bit 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 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 [[Overstriding]] will 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 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 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 [[TreadmillDescent]] that will provide a continual descent. I [[Treadmill| use the ProForm Pro 2000 with the back lifted on blocks for my Treadmill Descents]], s which is remarkably effective. Here are some 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 allow you'll be putting a lot of stress on it. The Pro 2000 has survived many long descent runs, but 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 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 difficulty, as the perceived effort can be quite low until the muscle damage is significant. {| class="wikitable" |- valign="top"|[[File:Treadmill.jpg|none|thumb|x300px| Here you can see my treadmill with the rear raised up on blocks to allow run steeply downhill for steep descents.]]|[[File:Treadmill Blocksextended periods.JPG|none|thumb|x300px| A close up of the two wooden blocks used to prop up the back of the treadmill. This allows for a 16% decline when the treadmill is set to level.]]|}
=Downhill Technique=
[[Cadence]] is always important in running, and especially in [[Downhill Running]]. 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.
