Downhill running is one of the most difficult running elements. In order to protect yourself as much as possible from injuries of the lower leg and knee joints, you must follow the correct technique!
Chances are you've woken up at least once with extreme fatigue in your quads after running in hilly terrain. We usually blame climbs that are physically difficult to overcome, forgetting that another very difficult technical and even more exhausting exercise is running downhill.
So what is the reason? Our muscles work in two phases: concentric contraction (when the muscles contract, for example, when we squat down) and eccentric (the muscles stretch when we extend the leg). So, eccentric contraction requires more energy and more depletes the body. When running downhill, there is an emphasis on eccentric contractions, especially in the muscles of the quadriceps and lower leg. Therefore, improving the technique of running downhill will reduce the load on the legs and allow you to improve the time on the distance.
A few tips to improve your technique:
1. Watch your body position
The force of gravity pulls you down and it is important to make sure that you do not lean towards the ground, but maintain a perpendicular position of the WHOLE body relative to the surface on which you are running.
2. Use your hands for balance
When running downhill, there is no need to move your arms strictly along the line of motion, as we do on a flat or a stadium. “Spread your arms out to your sides for balance,” recommends X-TERRA Cross Country Triathlon champion Leslie Paterson. “This is especially useful if there is a sharp change in terrain or direction of movement.”
3. Put the body into action
Think about your abs, back, buttocks. Think of them as a pivot around which your limbs move.
4. Do not throw your legs forward
Due to the force of gravity, we do not need to throw out the knee farther - it is enough that the legs are under you.
When you look at your sneakers, you involuntarily bend and lose the correct position of the body, which increases the likelihood of losing your stride or even falling.
6. Minimize foot contact time
Imagine that there are hot coals under your feet. Place your foot on the middle - front - part of the foot and try to remove it as soon as possible. This is especially important in cross-country, where the coverage is uneven and you have to be ready for any change in it. 
7. Proper foot placement
The correct positioning of the foot at the time of landing is very important. Your foot should be in contact with the surface completely and almost simultaneously. If you land on your heel first, slow down a lot and overload your calf muscles. If the landing occurs on the toe, this will give an additional load on the knees.
A little hint.
If you are new to hill running, descend at an angle to the line of descent. With the growth of skills - reduce the angle.
Based on materials from the site - running.competitor.com
Author
Jane Shaw - editor-in-chief of Triathlet magazine
A great way to avoid stagnation is to accelerate (run) uphill. This is a fairly old method, proven by many athletes, that will allow you to enjoy your functional characteristics. Its essence is to give the body the maximum load when running uphill. This load can be both short-term and very long, when it is possible to run up the serpentine. In fact, even an experienced person who has run more than one hundred kilometers in his life will feel serious muscle pain after such a training. And this is completely logical, because aerobic exercise, combined with strength, gives incredible benefits to the body.
But it should be understood that acceleration (running) uphill is not very good for endurance training. It should be used only in cases where it makes sense to increase the strength of the legs. Of course, you should not get carried away with this technique, because it has a huge number of negative points. On the one hand, this is really effective, but on the other hand, there is a theory that a long combination of strength and aerobic exercise leads to acidification of the myocardium, and this is a direct path to many diseases.
You need to find a middle ground between the benefits, health and performance in running exercises. Sometimes it is worth alternating uphill acceleration with banal squats with weights, which, in the range of 12-25 repetitions, give incredible strength to the legs. But, nevertheless, you should not completely abandon this, because an athlete can lose a lot by ignoring strength work.
Power Run Rules
This exercise should be done exclusively in the summer, because in winter there is a high probability of slipping on an uneven surface. But even in the summer, serious preparation is needed! It is worth buying shoes with a non-flexible sole, because depending on the angle of inclination, touching the surface will occur on the toe, or on the middle part of the foot. It is also important that the sole is cushioned, because the lack of softening can lead to injury to the hip and knee joints.
Do not forget about additional weights, which will increase the benefits of running by 50-100%. Enough 2-3 kilogram weights to get an unforgettable experience of power running. But, as mentioned above, you should not be very zealous in this matter. Also, do not load the upper part of the body - the back, arms and shoulders, because this will certainly lead to bending of the back, and therefore to injury. By following this simple list of rules, you can get incredible benefits, with a minimum of harm. It should be understood that all professional athletes use the technique of power running, and, as you can understand, they get not only pleasure from it, but also a kind of benefit.
Hill running is used by professionals and amateurs in their training. It develops endurance, improves running technique, increases muscle strength. In addition, it simply "burns" more calories - making it a great solution if you want to lose weight.
"Soviet Sport" dealt with the technique and details of the main exercise for runners.
What is uphill running for?
Hill running is included in programs for training endurance, strength and speed. By changing the inclination of the surface, running uphill gives an additional and more serious load on the muscles of the hips, lower leg, abdomen and back compared to normal running.
The hamstrings and calves need to push harder as you run up. At the same time, you need to lift the hips themselves high, and the body must be kept in a stable position so as not to fall forward - this is how you train the quadriceps of the thigh (front surface), core and psoas muscles. Running uphill brings the “target” muscles needed for running to the required strength condition. Absolutely all athletes note that after a series of “running uphill” workouts, it becomes easier for them to run along a regular track: they are able to run faster and longer while maintaining the correct technique.
In addition, changing the incline results in more calories being burned. For those beginners who come to running clubs to lose weight, they recommend running uphill as one of the main exercises.
Uphill and downhill running techniques
The technique of running uphill has a number of differences from the usual running technique. The first thing you need to pay attention to is the position of the body. It is very important to avoid "falling" forward and twisting the upper body - when running uphill, try to keep the body straight and maintain a slight deflection in the lower back (the deflection will help both stabilize the body and push the leg).
The second nuance is the length of the running step. When running uphill, steps become shorter: if you try to run with normal steps, it takes too much energy from you and quickly leads to fatigue and muscle failure.
Third - the foot must be placed on the front of the foot and only then on the heel. This setting creates the correct angles when running uphill and avoids injury. The feet must be kept strictly in the direction of movement: avoid situations where the foot “walks” in different directions when landing.
Observe the same rules when descending a mountain. Land on your foot to take the pressure off your knees and ankle (if you stick your heel into the ground, this can lead to injury). Don't fall back and avoid speeding up when running downhill.
How to practice hill running
Incorporate hill running into your training only after you have mastered the technique of running on a flat surface. Start with small slopes, gradually increasing them.
In the early stages of your training, spend an average of two days a week running uphill. For the rest of the day, keep running on level ground. As you master the technique, you can train uphill running more often: listen to your mood - you want to run uphill and downhill, run!
Do special exercises to "pump" the muscles needed for mountain running. End your workout with a series of air squats, crunches, hyperextensions - all of which will help make your run easier.
Use acceleration when climbing uphill. Divide your distance into several sections - run one at a normal pace, accelerate on the second, return to a normal pace on the third, and so on.
Do a workout. Sometimes surprise your muscles with unusual workouts: along with running uphill, do crossfit exercises - at certain intervals of the distance, do a series of push-ups, jumps, pull-ups or other exercises.
Run uphill in special shoes. It is better to choose sneakers marked Trailrunning: they have a hard sole and hold the foot tighter. Choose shoes with good cushioning and deep tread.
Attention! Before starting training, consult your doctor!
There is nothing easier than running. There is nothing harder than running uphill.
Everyone knows that running uphill requires much more effort from the body than running on the "parquet". At the same time, breathing increases noticeably, muscles become enslaved faster as a result of the accumulation of oxidation products, and the pulse rapidly increases. These physiological processes of the body show that running uphill is a very serious load.
The point of running uphill is to increase strength and functionality. It is safe to say that hill running is one of the most effective forms of training, as it works the muscles of the thigh, lower leg, ankle and foot in harmony, taking into account the total body weight. And the steeper the mountain, the more involved in the work and hands.
Is it necessary for skiers?
Without a doubt, yes. After all, all our training and all our races in the winter are cross-country. All skiers are known to be great climbers. “Don’t feed us with bread,” let us puff uphill. As a rule, winners in races in winter are determined on the slopes. Most of our summer training revolves around climbing. These are crosses, imitation work with and without sticks, multi-hops, ski rollers.
Interval work uphill is a very effective tool for developing aerobic abilities, increasing the level of MPC. In addition, available to everyone. And after all results in races in the winter depend on it. And very often skiers in the summer compete in uphill or trail races (although in fact these are well-known crosses), which are becoming a very fashionable trend today.
In summer, skiers can safely experiment with the steepness of the slopes and their length, with the pace of running, the number of segments, and additional weights. And it will always end up being very hard work.
And most importantly, for us skiers, when using uphill running, running technique is not so important. If it's a competition or a developmental workout, then 95% of success in pure uphill running is "health" or aerobic performance and only 5% is running technique. I did not invent it, experts say so.
If the performance is at or slightly below the IPC level, then athletes with good patience and poor technique will generally outperform athletes with good technique, all other things being equal.
For skiers during summer training it is very useful to include one or two workouts per week using uphill running. It's a great strength work and it's a great developmental work. You can combine short intervals, long intervals, continuous uphill running.
At the same time, running uphill is a good way to work on economy. When fatigue sets in, the body begins to optimize movement. Running should be as efficient as you can, and don't forget to follow your breath. Reduce stride length slightly and do not lean forward unnecessarily.
How can you incorporate hill running into your weekly workouts? Here are some recommendations:
- Be sure to do a good warm-up, at least 15 minutes.
- After completing the workout, a mandatory hitch for at least 10 minutes to "get rid" of the accumulated lactate.
Long Intervals:
- 7 times for 6 minutes (intensity 85-90% of the maximum heart rate). The rest interval can vary the load.
- 10-14 times for 3 minutes (intensity 90% of the maximum heart rate).
- 3-4 series (10 times for 1 minute) (intensity 90% of the maximum heart rate).
- Tempo work 40-50 minutes (intensity 85-90% of the maximum heart rate) without feeling "wooden" legs in the lifts.
Short intervals:
- 2 series (12 times for 40 seconds) (intensity 90-95% of the maximum heart rate). Short rest intervals.
- 20 times for 1 minute (intensity 90-95% of the maximum heart rate).
- 10 times for 2 minutes (intensity 90-95% of the maximum heart rate).
- Control run uphill 15-20 minutes (intensity 90-95% of the maximum heart rate).
Yes, it's hard work. The rule of thumb is to choose an intensity level that will allow you to complete all of your scheduled intervals. And not so that he “planted” two lifts and “blown away”. The overall training stimulus for the entire workout is important here, and not the ability to run one climb as quickly as possible.
There is an even more "expensive" means of training skiers. This is a jumping imitation with sticks. But more about that another time.
Frank Shorter famously said, "Hill running is speed training in disguise." And this is true whether you're running up or down hills. You just shouldn't avoid trail running. Climbing has a lot of benefits for athletes. Regular running on them not only improves your technical skills, but also gives a noticeable increase in strength by overcoming the force of gravity. Such gains in strength are often not possible with conventional training.
Mechanical Benefits of Hill Running
When we think about strength, our imagination tends to show us weight training and reps. In a way, training on the hills is really like training in the gym - it's also about sets and reps. But what you get at the level of running mechanics from training on the hills, you can never get from lifting weights: proper kick off, foot placement, torso lean, running technique practice. Everything you do with repetitions implies a reaction of the neuromuscular system. If you regularly repeat wrong movements, you reinforce them.
One of the great things about hill running is that it’s hard to run uphill wrong. The slope of the surface requires you to lean forward, take off well with your feet, and use your arms actively. Hill running is a run technique training along with a powerful aerobic system training.
Hill running also provides a significant impact on the neuromuscular system, as it engages a large number of muscle groups that must work in synchrony. It is not uncommon for an athlete to feel severe mental fatigue after a hard workout in the mountains.
But you can train not only uphill. Downhill running can also bring many benefits to athletes, but it must be approached carefully due to the risk of injury. Short, steep runs are a great place for sprinters and sprinters to train - they allow you to train running at high speed. Of course, this requires excellent running technique and the ability to "keep up with the feet" when running from a steep slope. These workouts are only recommended for experienced runners and should be done on soft dirt tracks or non-slip grass slopes.
The ability to run technically and quickly downhill is an important component of trail running, which also requires practice and improvement. Hand-leg coordination can be improved with stair and speed training. Technical trails can be very tiring not only for the legs, but also for the head, because the speed and technicality of the descents require your brain to plan ahead and further ahead.
Physiological Benefits of Hill Running
Hill running can be varied using 5 variables: incline, intensity, volume, length, and time. These variables can be combined to achieve one or another training effect. Below are a few examples of different hill workouts. You can discuss with your friend how best to use the hills in your training to achieve the results you want. From the examples, you will see that both strength sprinters and long-distance runners who need more endurance can practice hill running at different stages of the training cycle.
Short steep climbs (<12 секунд, уклон 10%+)
Short and steep climbs require a lot of power and explosive power.
- Low Reps/High Intensity: Develop explosive strength, anaerobic capacity, power
- High reps / medium intensity: develop explosive power, speed and running biomechanics
Short steep climbs (>12 seconds, grade 10%+)
Slightly longer lifts can enhance the above training effects. The athlete makes a powerful acceleration and maintains speed as long as there is enough strength.
- Low Reps/High Intensity: Develop explosive strength, acceleration power, absolute power
Medium climbs (12-30 seconds, grade 6-10%)
On longer lifts, lactate starts to build up. Changing the length of rest between lifts has the same effect as varying rest periods in interval training. It makes sense to stick to a running intensity similar to sprinting or distances up to 1 mile.
- Low reps / high intensity: build speed, aerobic capacity
- High reps / medium intensity: develop aerobic capacity, endurance and speed
Long climbs (30 seconds to 1 minute, 4-10% grade)
The longer the lift, the lower your maximum intensity can be on it. But long climbs provide excellent endurance development, while you will find yourself in the “critical zone” much faster than with interval training on the flat. You need to focus on the intensity of work, similar to running a distance from 1 mile to 5 km.
- Low Reps/High Intensity: Build speed and endurance
- High reps / medium intensity: develop aerobic capacity and endurance
Extended climbs (from 1 minute and longer with a slope of 4-10%)
Hills that take 1 to 3 minutes to complete are considered long runs and are often used by long-distance runners for endurance and lactate training. Climbs of this length are usually covered with an effort similar to distances from 5k to a half marathon, since at higher intensity there is likely to be a significant drop in speed after 3 repetitions.
- Low Reps/High Intensity: Develop endurance, ability to tolerate lactate buildup
- High reps / medium intensity: develop aerobic capacity, endurance, ability to tolerate lactate accumulation
- Very long climbs: develop endurance, ability to tolerate lactate accumulation, mental toughness.
When should you use hill running?
There is no bad time to use hill running: it can be used early in a training cycle to develop fast muscle fibers in short to medium distance runners. It can be used as an introductory speed workout for injury prone athletes. It is also good for beginner athletes to develop running technique.
Lifts can also be used in the middle of a training cycle. Long climbs are a good alternative for athletes who are mentally tired from constant running on the track. You can also mix regular intervals and hills in the same workout, creating a workout with climbs at the end - to work in conditions of lactate accumulation and develop mental stability when running under extreme fatigue.
Lifting is the secret weapon of many trainers for creating strong athletes with high levels of power and at the same time able to withstand high doses of lactate. Don't be afraid if you see a lift on your next run, use it as a great workout opportunity!
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