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 maximizes strength production.
Here are some eccentric exercises to incorporate into your training:
🔸Perform movements slow and controlled, focusing effort on the way down
🔸3 sets of 8-10
1️⃣Eccentric Single-Leg Box Squat
2️⃣Eccentric Anterior Step-Down with Slant Board
3️⃣Eccentric Single-Leg Hamstring Curl with Foam Roller
4️⃣Eccentric Single-Leg Hip Thrust
5️⃣Eccentric Single-Leg Heel Raises
6️⃣Eccentric Single-Leg Soleus Heel Raises
If you are experiencing pain when running or currently dealing with an injury and need help, contact us for a discovery call!
References: Douglas J, Pearson S, Ross A, McGuigan M. Chronic adaptations to eccentric training: a systematic review. Sports Med. 2017;47(5):917–41.
Saunders PU, Pyne DB, Telford RD, Hawley JA. Factors affecting running economy in trained distance runners. Sports Med. 2004;34(7):465–85.
Barnes KR, Kilding AE. Strategies to improve running economy. Sports Med. 2015;45(1):37–56.