HOW TO TRAIN DOWNHILL RUNNING TECHNIQUE IN TRAIL RUNNING

The downhill running technique, in the discipline of trail running, is one of the aspects on which you shoul work in winter and early spring, using different training terrains and increasing the slope. A Good training will allow you to start the competitive trail running season with a significant advantage in terms of less muscle fatigue, reduced energy expenditure, greater stability and, obviously, an increase in downhill speed.

TRAIL RUNNING AND DOWNHILL RUNNING: 5 TIPS

Before moving on to suggesting some specific training for downhill, here are 5 general tips:

1. Include some specific exercises dedicated to strengthening the adductors and knees, pelvis stability, proprioception in your routine
2. Train yourself to set the correct body position when running downhill and to engage the correct muscles. Keep the center of gravity low, the torso slightly inclined forward, rest your forefoot and take advantage of the elasticity of the calves and Achilles tendon, thus reducing the contact time on the ground
3. Train yourself to run downhill on different terrains and slopes, varying the technicality. Carry out sessions on asphalt, dirt, snow, mud, rock, sand, etc.
4. Vary the lengths of the climbs, from a few tens of meters to a kilometres. As you become more proficient, run on tracks where the descent becomes more difficult due to the presence of obstacles
5. Modify your pace during the sessions. Start slowly and then increase, in order to favor the development of automatisms both in terms of coordination and mental and visual which will enable you to choose the trajectory and the best supports without thinking

The extra tip: learn the techniques of using the poles when running downhill and plan specific workouts in your program

EXAMPLES OF DOWNHILL TRAIL RUNNING TRAINING

Here are a couple of technical exercises for the descent that can make a difference:

• Short downhill reps on non-technical terrain (starts on asphalt) to be performed at high speed. N° of reps 8 to 20 times x 80-100 meters, recover by walking uphill to the starting point. Some variants can be developed by planning the recovery phase running slowly uphill and increasing the technicality of the terrain. Choose slopes between 8% and 10%
• Long downhill reps on a technical descent. N° of reps 2-6 x 1000-2000 meters and more. Vary the running technique and the supports and plan some sessions with the use of poles. Start training on slopes of 10-12% up to 18-20% and beyond

An interesting workout, for more trained athletes, may consist of performing long reps rather than continuously in an interval mode, for example, 1′ Fast /1′ Slow running downhill. In the case of long reps the recovery will always be performed with a slow uphill run back to the starting point.

Now it’s up to you! We recommend that you proceed with appropriate loads to your level and progressively.

If you have any doubts, you can contact us to schedule an appointment with one of our coaches: info@trailrunningmovement.com

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Enjoy your training!