Training Tips to PR your Next Downhill Marathon

Signing up for a downhill marathon to break your PR? Chasing the elusive Boston Marathon qualification? Or just getting into trail running? Everybody loves a fast marathon and what better way to do it than with a downhill course – let gravity do some of the work, right? Well…not quite. Surprisingly, downhill courses can be more challenging for our bodies compared to running on flats or uphills. First, let's explore why that is, then we'll leave you with some training tips so you can perform your best come race day.

So what makes downhill running challenging?

  1. Higher mechanical strain:

    Running downhill might feel easy for a short time, but your muscles, especially the quads, undergo higher mechanical strain. The repetitive lengthening of your muscles helps decelerate your body's center of mass under load; this strain leads to acute and delayed muscle damage [1].

  2. Strike pattern:

    Most runners adopt a heel-strike pattern when running downhill, which alters the ground reaction forces during initial ground contact. This foot strike pattern leads to significant impact and braking forces on your joints compared to running on flats [2].

These factors cause a significant decrease in running economy and performance during a downhill race, so preparing with a robust training program is essential.

Now here are those training tips we promised:

Tip #1: Add eccentric strength exercises into your training routine

Eccentric exercises mimic the muscle lengthening action we rely on when running downhill. Performing eccentric strength training has been shown to limit the effects of exercise-induced muscle damage caused by downhill running and maximize strength production [3,4,5].

 
 

Click here to see which eccentric strength exercises you should add to your training routine

Tip #2: Exposing your body to downhill running before your race

If you want to get better at running downhill, you need to practice running downhill. Add specific downhill sessions to your training, such as hill repeats or tempo/fartlek runs with downhill portions mixed in. This will allow your body to tolerate downhill runs better and provide a protective adaptation that can reduce exercise-induced muscle damage leading to enhanced performance [6,7,8]. You don't have to be training for a downhill marathon to add this to your workout. Running downhills in training has also been shown to improve running performance and efficiency on flat courses [9].

 
 

Tip #3: Make sure to run in your racing shoes during training

Running downhill puts more stress on the forefoot and toes. Doing some training runs in your racing shoes can help identify any hot spots so you can make proper adjustments come race day. 

 
 

Tip #4: Start small and allow proper recovery time in between downhill running sessions to avoid injury 

When beginning to implement hill runs, start on a lower grade before increasing incrementally to an elevation similar to your upcoming race, if possible. The effects of downhill running on your body, such as increased muscle strain, can lead to delayed onset muscle soreness lasting up to 96 hours. Allow at least 48 hours after a downhill session before scheduling your next high-effort run to avoid overload.

 
 

Click here if you are just getting back into running and want to learn how to do it safely

If you are experiencing pain or currently dealing with an injury and need help, contact us for a discovery call!

  1. Giandolini M, Vernillo G, Samozino P, Horvais N, Edwards WB, Morin JB, et al. Fatigue associated with prolonged graded running. Eur J Appl Physiol. 2016;116(10):1859–73.

  2. Gottschall JS, Kram R. Ground reaction forces during downhill and uphill running. J Biomech. 2005;38(3):445–52.

  3. Douglas J, Pearson S, Ross A, McGuigan M. Chronic adaptations to eccentric training: a systematic review. Sports Med. 2017;47(5):917–41.

  4. Saunders PU, Pyne DB, Telford RD, Hawley JA. Factors affecting running economy in trained distance runners. Sports Med. 2004;34(7):465–85.

  5. Barnes KR, Kilding AE. Strategies to improve running economy. Sports Med. 2015;45(1):37–56.

  6. Schwane JA, Williams JS, Sloan JH. Effects of training on delayed muscle soreness and serum creatine-kinase activity after running. Med Sci Sport Exerc. 1987;19(6):584–90.

  7. Lemire M, Hureau TJ, Favret F, Geny B, Kouassi BYL, Boukhari M, et al. Physiological factors determining downhill vs uphill running endurance performance. J Sci Med Sport. 2020. https:// doi.org/10.1016/j.jsams.2020.06.004.

  8. Byrnes WC, Clarkson PM, White JS, Hsieh SS, Frykman PN, Maughan RJ. Delayed onset muscle soreness following repeated bouts of downhill running. J Appl Physiol (1985). 1985;59(3):710–5.

  9. Toyomura J, Mori H, Tayashiki K, Yamamoto M, Kanehisa H, Maeo S. Efficacy of downhill running training for improving

    muscular and aerobic performances. Appl Physiol Nutr Metab.

    2018;43(4):403–10.

  10. Douglas J, Pearson S, Ross A, McGuigan M. Eccentric exercise: physiological characteristics and acute responses. Sports Med. 2017;47(4):663–75.

  11. Bontemps B, Vercruyssen F, Gruet M, Louis J. Downhill Running: What Are The Effects and How Can We Adapt? A Narrative Review. Sports Med. 2020 Dec;50(12):2083-2110. doi: 10.1007/s40279-020-01355-z. PMID: 33037592; PMCID: PMC7674385.

How To Modify Your Running Plan To Avoid Injury And Stay Consistent

A proper running plan continuously evolves depending on how your body is adapting. Maybe you had a long stressful week with little sleep and not feeling 100%. The last thing you want is to develop an injury that sidelines you. The biggest challenge of any running plan is staying consistent and by modifying your workouts based on what your body tells you can help.

Here are a few ways you can modify your training plan when not feeling 100% to stay consistent:

✅ Decrease the pace of your runs

The faster you run, the more force your joints, muscle, and soft tissue need to absorb

✅ Decrease your mileage on specific runs

This can offload your body and help with recovery

✅ Don't run consecutive days

After a high-effort session such as an interval or tempo run, allow 48 hours for your body to recover


*These are temporary modifications to avoid injury, especially when you're not feeling 100%. Do not run if you have pain that alters your running mechanics, and seek guidance from a physical therapist if pain persists. If you are experiencing pain or currently dealing with an injury and need help, contact us for a discovery call!

Plyometric Exercise Progressions For Running Speed and Efficiency

Why should you start doing plyometric exercises?

Plyometric exercises are a great way to improve your rate of force development and energy storage through your tendons. This translates into faster and more efficient running by increasing your maximal force output when your foot hits the ground.

Here is a plyometric exercise progression starting from easiest to hardest:

 

Jump Lunges w/o Switch

 
 

Jump Lunges w/ Switch

 
 

Single Leg Sprint Jumps

 

If you are interested in working with us, schedule a free discovery call!

Rearfoot Strike versus Forefoot Strike, Which one is better?

This is a common question that I come across with many runners, which foot strike pattern should I choose to help me run better?

 
 

There is little scientific evidence showing that one-foot strike is more beneficial than the other. A rear-foot strike is more commonly seen in recreational runners and transitioning to a forefoot strike does not mean improvements in running economy or reduced risk of injuries.

However, there are certain situations where transitioning to a different strike pattern can help. This is based on many factors such as injury history, running analysis findings, movement assessment, footwear etc.

If you are in the process of changing your foot-strike pattern, make sure to modify your running mileage/training accordingly and perform specific strength exercises to help your body transition smoothly.

If you are interested in working with us, schedule a free discovery call!

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Xu Y, Yuan P, Wang R, Wang D, Liu J, Zhou H. Effects of Foot Strike Techniques on Running Biomechanics: A Systematic Review and Meta-analysis. Sports Health. 2021 Jan/Feb;13(1):71-77. doi: 10.1177/1941738120934715. Epub 2020 Aug 19. PMID: 32813597; PMCID: PMC7734358.

Thompson, Missy et al. “The Coupling of Stride Length and Foot Strike in Running.” Frontiers in sports and active living vol. 4 768801. 12 Apr. 2022, doi:10.3389/fspor.2022.768801