While running downhill can be incorporated into your training at all times, it is especially important if you are planning a hilly race or one which has extended downhill sections.
Planning a downhill marathon, like the California International Marathon, St. George Marathon, or Boston
Tips for Running Downhill
- When you first get started, run on softer surfaces such as grass or trails. You can move to the road after a few training sessions.
- Don’t practice on too steep of a hill. Look for a hill that has no more than an 8% drop (and start out even less than that, about 3-4%). Anything steeper can cause excessive impact and increase the risk of injury.
- Focus on your form. Don’t overstride. Instead, shorten your stride and increase your cadence, focusing on your turnover.
- Land mid-foot. Resist the urge to either lean back or slow down. You will have a slight forward lean from the ankles, but keep your core engaged and your posture aligned.
- Once or twice a week is fine, but make sure to recover fully between each downhill session.
- You can incorporate your downhill training with your uphill running or do it as a separate workout. Make sure that you can maintain proper form for both types of training.
- Downhill training can be formatted as a hilly tempo run or broken into repeats. Here are three hill workouts that you can use if you choose to combine the two types of workouts (the first two would be perfect to incorporate downhill running).
- Reduce or eliminate your downhill training the last two to three weeks before your goal race. As with any type of intense training, your body needs time to rest and recover.