According to Competitor’s article Perfect your Downhill Running Form, “Although running uphill may
feel more difficult from a cardio perspective, going downhill well is challenging – and a lot harder
on your body.”
To truly understand why it is harder you have to understand how
your muscles work. Your muscles contract
in two ways:
Concentrically –
Your muscles shorten. This happens when
you pick something up.
Eccentrically – Your
muscles lengthen while contracting. This happens when you put something back
down.
When you run downhill, your muscles are doing a lot more
eccentric contracting, which is much harder on your body, using more energy and
taking more of a toll on your muscles.
While it is more difficult to run downhill, if you master the proper
form, you can reduce the stress that you put on your legs and increase your
pace. Here are a few tips for going
faster downhill.
Lean forward from the
hips, not from your shoulders. You
want to let gravity naturally pull you downhill. This might feel unnatural at first, but you
want to fight the urge to lean back. You
want to lean forward just slightly, keeping your body perpendicular to the
ground. If you lean too far forward, you
might fall flat on your face though.
Use your arms for balance.
When you run downhill, you don’t need to use your arm swing for momentum like
you would going up hills. The article recommends
that you have your arms out to your sides (like you are trying to fly like a
bird). While it may look weird, it will
help with your balance and give your body the added control that it might need.
Stabilize your core. You want to tighten your glutes, abs, and
back. This will create a stable base and
provide better balance. You should
actually be doing this all of the time. I
was told to stand tall and have a proud chest.
Don’t overstride!
You are not focused on creating power when running downhill. Let gravity do the work. Have more of a circular stride.
Look where you are
going. You don’t want to look at
your feet, just focus your gaze down the hill.
If you are looking at your feet, it will cause certain muscles to engage
and others to disengage. Your glutes,
hamstrings, and back muscles will not be able to focus on balance as well. That and you might run smack dab into a post
at the bottom of the hill.
You want to have a
quick foot turnover. You want to
your feet to have as little contact time with the ground as possible. Think of it as putting on the brakes with
each stride. The faster your stride, the
less you put on the brakes. Shortening
your stride will also put less stress on your joints. You should always have a faster stride
(around 180 steps per minute) because it is a more efficient way to run.
Your feet should be
parallel to the ground at the time of ground contact. If you land on your heels, it will put undue
stress on your shins, leading to shin splints.
Landing on your toes can lead to added stress on your knees and
calves.
Getting your downhill running form up to par is not easy,
but practicing this on a regular basis will more than pay for itself when race
time comes around. The two areas where
people struggle the most are running up and down hills. If you practice your hill work you will notice
the difference. It is where I can really
tell that my training is working. Give
it a try and let me know what you think.
Information taken from Competitor.com
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