Whether while hitting the trails or on the road, eventually, youll find yourself running downhill.
Use these tips and exercises to take it in stride.
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What tends to get less attention?
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The steady downhill of the first 17 miles of the race, which loses almost 500 feet in elevation.
A lot of runners get to the hills and realize their quads are shot.
Use these tips from Corkum and other experts for safer, smoother downhill running.
Its not something many runners train for, saysScott Frowen, CSCS, an athletic trainer forUPMC Sports Medicine.
Its why many end up finishing downhill races with much more soreness in the quads than theyre used to.
This can cause runners to tense up, or adjust their form by leaning backwards.
Downhills can also be an opportunity to recover from challenging uphills, he says.
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The hill does not dictate how fast you go, he says.
I always say: Is the finish line up there or is it in front of you?
Understand which direction you want to go, he says.
On the other hand, dont look down, says Corkum, which can close off your airway.
Use these exercises to build strength in the core and quads.
Begin in a forearm plank, making sure youre in a good pelvic tilt, says Corkum.
Learn what those muscles feel like when theyre activated, she says.
Continue moving back and forth for 30 to 60 seconds.
Alternate sides and stepping backwards and forward, and advance by adding a weight in each hand.
Continue moving back and forth for 30 to 60 seconds, then switch sides and repeat.
Land softly with bent knees back in your squat.
Continue for 30 to 60 seconds.
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