Opening Statement
What goes up - must come down. Unless of course you are running in a race in Houston that includes Allen Parkway.
It's easier to run uphill than downhill. In fact, technically speaking, if one were to rank the ease in running uphill, downhill and on a flat surface, it would look something like this:
- Uphill
- Flat Surface
- Downhill
Seriously!
Moving on Up
Up, up and away!
During a long run, hills often become our nemesis. Something we would rather avoid. In fact, many ultra runners will actually walk uphill to conserve energy. Not a bad strategy because often the time lost is negligible over the course of the entire run or race.
Running uphill is actually pretty simple. All one needs to do is lean forward a bit and shorten their stride. Ideally, one would consider increasing their stride frequency, but that is not necessary. Especially if you are on a hilly course. In fact, maintaining the same cadence and a shorter stride will help you conserve energy.
Unless of course you opt to push off. During a long run/race pushing off should not be an option. If you want to suck the energy from your body and tire out your calves, then go ahead, push off until your little heart is content or you fall over from exhaustion.
Finally, when running uphill it is important to maintain your level of Effort, meaning that you should expend as much energy running 1/4 mile uphill as you do running 1/4 mile of flat course. Attempting to maintain your Pace will only wear you down.
Down Hill Slalom
No! No! Not Midnight Running...
Running Downhill is, unfortunately, not as straightforward as running uphill. In fact, the proper way to run downhill can be as confusing as why in the name of anything that is holy that Dexy's Midnight Runners had a hit.
One of the reasons that running uphill is easier is because there is not a whole lot we can do. On the other hand, when it comes to running downhill, there is quite a bit we can do, including tumbling down. Oops.
The first thing to know about downhill running is that it is very hard on the body. This is due to increased impact on the joints and the muscles. The second thing to remember is that you are fighting gravity and the last thing you want is for this to be a losing proposition.
To prepare for downhill running, think about the following:
- Increase your climbing strength. If you are exhausted by the time you reach the top of the hill, you will not be in any shape to efficiently run down the hill (hill repeats can help with this).
- Remember the note above about Pace versus Effort when climbing the hill
- Work on your core as well as strengthen your quads, calves, thighs and hips (consider a core workout as well as lunges, steps and leg curls)
There are several schools of thought when it comes to downhill running. What each of them have in common is:
- We want to run downhill efficiently.
- We want to ensure we do not run on our heels as it promotes braking and is not very efficient.
- We do not want to lean back. Leaning back significantly increases the load on your joints as well as the quads, thighs and calves. Furthermore, many runners lean back to try to control their descent or brake if they feel they are moving too fast. Braking can lead to blisters and yukky toe nails because the foot will move back and forth in the shoe.
Method One
One method of moving efficiently down the hill is to run vertically (straight up and down with respect to the center of the earth) and keep your feet directly under the body by taking short strides. The shorter strides will help you maintain control. If you notice your stride length increasing, you will soon be out of control and the consequences will likely be of the negative sort.
Method Two
Another method is to lean slightly forward and allow the hill to pull you down. By doing this, you are no longer fighting the slope of the hill and in fact are working with gravity. Again, a shorter stride enables you to maintain control. There is nothing that says you cannot increase your stride turnover. In fact, the more you fight or resist, the more taxing it will be on your body than the increased speed. Finally, focus on striking on the center of the foot. This will (mostly) help keep you off of your heels and take away the urge to brake.
Method Three
One final method is to lean forward and open up your stride. This satisfies that natural inclination to run faster but requires extra energy. Control is maintained by raising the knees higher. You can see why energy is increased.
What's Best
The best method may depend on the steepness of the hill. But it also depends on your ability to control your body during a descent. The first method of running in a vertical position using short strides allows for the most control, but you won't make up too much of the time you lost on the uphill climb. The second method enables you to inorporate some additional speed into your descent while maintaining control. The final method allows for the most speed but the minimum amount of control.
I suggest that you practice running downhill, just like you practice running uphill. In fact, if you feel as though you will utilize Method Three, keep in mind that it will require many hours of training to execute without injury.
Summary
Hills can be very challenging. When ascending, keep in mind Effort over Pace. Also, remember to lean slightly forward and shorten your stride. They key is to not be exhausted once you reach the peak. On your descent, body control is the key to running downhill hill efficiently. Resist the urge to lean back and brake using your heels, but instead, allow the hill to pull you down. My gosh, if you actually do these things, you may believe that hills are fun. Or not...
Listening to: Massacre - The Dwarves
Closing Argument: When you see elite runners flying down the hill it's because they trained accordingly. If you do uphill repeats, you should surely do downhill repeats.
