Tag Archives: nature

Why You Should Not Ignore Running Downhill And How To Do So Properly

Hi there! I hope you had a terrific weekend! One thing I can tell you for sure, my weekend was absolutely AMAZING! Not only was spent with my little family and a company of our friends in the mountains, but… DRUMM ROLL… my cold is GONE! Which means that I can finally resume my training!!! YIPPEE  KI-YAY!!! *Yup, I am this happy!*

Here are a few pictures from the weekend.

At the chalet up north

The air was super fresh and the nature breathtaking!

Snow and trees

And obviously Bella was ecstatic to jump in the snow and run around. *Isn’t she beauty?!*

IMG_20140202_093453

I LOVE the feeling of being fresh, healthy and full of energy! But then, who doesn’t?! Haha!

Last week, I mentioned the importance of running downhill while training for the Spartan Trifecta. To be honest with you, I’ve never thought much of it. I’ve always focused on training running UPHILL like everybody else. Even though running downhill seems to be a much easier task than running uphill, it’s very simple to get injured (especially, quads) if you don’t train properly.

just run

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I found some great advice on how to avoid downhill disasters on Runner’s World. Here is a quick summary:

  1. Prepare your body: Peripheral conditioning (“mild lunges, negative or reverse squats, light plyometric work (in which you absorb eccentric shock), hopping and bounding so your muscles get used to the eccentric contractions”).
  2. Run downhill: Long runs with significant amounts of downhills.
  3. Run uphill: To take some of the load off your quads when you run downhills by strengthening hamstrings and glutes.
  4. Work on your form: As a surface slopes downward, you need to adjust your body position with a forward lean to keep you from hard heel striking, McGee says. Step down to the surface with each stride instead of stepping out to avoid overstriding and excessive impacts. Also, try to reduce upward oscillation (or bounding) and run softly with short strides and a high cadence.When you’re running downhill workouts of any speed, concentrate on your form to make sure you’re not overstriding or hitting the ground with too much impact, McGee says. “Think about trying to quickly cycle your legs under your pelvis,” he adds. “The duration of each footstrike should be very short and very light. With higher turnover and shorter, more frequent steps, you’re absorbing less shock per footstrike.”

Don't limit your challenges. Challenge your limits.

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Here you can find another excellent article with tips for excelling on declines from Runner’s World.

Unfortunately, I’ll have to wait on my running downhill until it gets warmer. Too bad they haven’t come up with a reverse incline on a treadmill! Please, do let me know if someone did! Haha!

As to my today’s workout, I’m going to cross train. According to the guide, some may find this workout difficult to swallow. *Gulp!*

Repeat 5 times:

  • 20 push-ups
  • 20 burpees
  • 10 pull-ups
  • 1 minute sprint
  • 1 minute rest

Finish with a steady state 4 miles run: run in zone 2 and low end of zone 3.

How was your weekend? Have you ever trained to run downhill? If so, what are your tips on training in winter?

xoxo
Olena

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