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:
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:
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.
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Enjoy your training!
Digital Strategic Marketing Director – certified Innovation Manager – in multinational companies, she is still today the only Italian female athlete to have ran 900 km and 55,000m D+ in the mountains in a single stage race (Transpyrenea 2016, 3rd women overall). She counts numerous Podiums and international Victories on races over 100k. She holds a SNaQ CONI certification as a Trail Running Coach, Athletic Trainer and in Nutrition and Sports Supplementation. Since 2014 she is President and sports executive of innovative technology startups and companies, including Trail Running Movement and Digital Sport 360. She trains elite trail running athletes and she teaches in trail running coach certification courses. She is an author of sports articles on training, nutrition and supplementation in trail running and running, both in Italian and in English and Spanish. She manages relationships and collaborations with Federations and Race Organizers.