Running is somewhat different from other workouts in that it’s not always going to be uniform. If you run on a treadmill, then sure, you’ll be able to stay on an even plane if you so choose, keeping at a set pace throughout the endeavor. But if you go outside to run, instances of level planes will be interspersed with moments where you strain to move uphill or trot downhill with the wind in your sails.
On downhill slopes, many runners may feel like they can just breeze through the run, but this isn’t necessarily the case. Downhill running requires training the same way that you would prepare for an uphill climb, especially if you’re in the process of training for a marathon or a 5K. A new report offers some guidance to those persons looking to improve their form as they’re moving downward, and runners ought to take note.
Most people underestimate the impact that a downhill run can have, or the alterations that will naturally occur to their gait. Thus, a lot of time gets spent training on even or uphill surfaces while downhill speed and form suffer. On a decline, you may feel like you’re speeding up when in reality your body is taking more punishment than it may be used to.
Just because you don’t feel the added effort doesn’t mean your muscles are going through the same. Every part of your legs, from your hips to your knees to your hamstrings to your feet, will be putting up with a more forceful impact. Runners tend to slam their feet into the ground on downhill slopes. Strides get longer, and therefore the height from which you pound your foot down gets higher. It’s a bit like taking a flight of stairs three steps at a time.
Try to keep your body at a 90 degree angle compared to the slope of the ground. Otherwise, you’re forcing your feet out in front of you in an unnatural motion, putting the brunt of an impact on your heels rather than the middle of your feet. When you put your upper body forward, you shift the impact to the midsection of the foot where it belongs, and overall impact can be reduced.
Perfecting this action will take time and effort, just like any other aspect of your run. If you have an area where you like to practice uphill runs, this can be the same place you improve your downhill form. Take a day to put yourself through the downhill paces, tweaking your form as necessary. When it comes time to race, you just may find that you’re at a slight advantage over your competitors.