Running downhill

[Grog]

I have a strange problem, I know:

I can't run fast on a downhill.

I mean, I can run faster than I would on the flats, but my running friends totally beat me down the hill. They're running at least 30-50% faster than me. I catch up on the uphill, and usually pass them, though. But I have a race with a long downhill coming and I'd like to do better.

I have a short stride which I think is really helpful going up, but I can see they take longer steps on the way down.

Any tricks?

[gabs]

Make sure your not leaning back as you go down hill, its a natural response but slows you down. You still want your body to be at right angles to the ground so you actually need to lean forward a little. Shorts steps will help you move confidently and therefore faster downhill than long strides.

[triflor]

Grog, I recommend some caution on the downhills. Depending on the grade and the length of the hill, you maybe going slowly because your body is reacting against it. Last year I destroyed my knees running on hills and put a serious kink in my IM training. Are you in Mtl right now? If so what hills are you on?

[Grog]

Grog, I recommend some caution on the downhills. Depending on the grade and the length of the hill, you maybe going slowly because your body is reacting against it. Last year I destroyed my knees running on hills and put a serious kink in my IM training. Are you in Mtl right now? If so what hills are you on?

Nope, I'm training in Vancouver and all there is is hills. Even what is "flat" actually is an incline. There is basically no flat running surface except along the beach, and to get to the beach I have to go down a 2 km, 5% hill. Sometimes I take my bike but there is no nearby bike rack so it's not convenient. And I love running up the hills!

Most of my runs are on slightly hilly terrain (200 m 2-3% hills), so I'd say I've progressively built appropriate musculature. I'm still careful not to do the reps on the big one more than one day a week, and sometimes I'll go up it once more if my long run takes me down to the beach.

Someone else told me the same as gabs, to try to lean gently forward. Boyfriend, who has lived here for a long time, says that what actually hurts is trying to stop himself down the hill, perhaps like you say "reacting against it", and that I have to learn to let myself go and glide down with the gravity.

Any other input??

[roshelleuop]

You LIKE running up hills? That's great!!! That's half the battle!!!

But I also struggle running down hills and my trainer just keeps repeating to me, "LET THE HILL DO THE WORK!! LET THE HILL DO THE WORK!! LET THE HILL DO THE WORK!! LET THE HILL DO THE WORK!! LET THE HILL DO THE WORK!! LET THE HILL DO THE WORK!!"

So I am passing on his wisdom to you

Roshelle from Milwaukee

[gabs]

I thought about this more this morning when I was out running and some of the advice I have been given/read came back. Other things that may help are when you are nearing the top of the uphill make sure you don't go "oh yes its a downhill now I can rest", instead accelerate into and over the top of the hill and really commit yourself to the downhill. Its good to remember what it was like when you were a little kid, playing running down grassy hills (or was that just me?). You'd lean in to and your feet would fly and you'd have your arms out for balance. Which is the final bit of advice I remembered "make like a coathanger", sounds funny but does help. As you lean into a down hill you can feel a bit un-safe/un-balanced and you'll find on steep hills you will end up with your elbows out to the side for balance, looking rather like a coathanger!

I'm glad someone else likes running up hills too!

[Grog]

Wow thanks Gabs I'll try the coathanger on my run Sunday!!

I asked two friends who are also very good runners. They were both puzzled and had no idea. I'm hoping that they'll think about it on their next run.

I might try to find a grassy area to try the tricks on first. One of the problems is that some of my hill running is on trails and if I stumble into something there I could hurt myself pretty badly!!

[gabs]

Found this online, it suggests some exercises you can do.

http://www.runningtimes.com/rt/articles/?id=8683

Good luck with your training!

[Grog]

Great! Really cool, thanks!