Your ability to run Downhill on Steep Grades is crucial in many of the trail races and obstacle course races (OCR) out there.
In our last article “Training for a Grand Canyon R2R2R: A Trail Runner’s Guide to Success”, Abigail Lock wrote about the importance of downhill running on this steep mountainous terrain.
“while uphill running is a matter of engine, downhill running is a game of durability and skill”
She discussed 4 workout options to implement into your training to help your downhill abilities. We’ve summarized them here.
DOWNHILL PICKUPS
Strides: But Downhill
These are short bursts of speed that expose runners to intense downhill running in small doses – similar to flat strides. They are perfect for beginners and can be a perfect entry point for downhill skill work.
Example:
1-2 hour Easy Run.
With 6 x 30 seconds of downhill pickups. Best done on a trail, or terrain most similar to the race you’re training for.
And with 90 seconds of easy running between reps.
TRAIL FARTLEK
Fartlek = Speed Play
“Fartlek” is Swedish for “speed play” and is one of the most versatile workouts for trail because it allows you to run with the terrain, picking up the pace as it calls to you. In a fartlek, you can alternate between easy, moderate and fast running for periods of time. Similar to intervals, a fartlek is intended to have you work a pinch above lactate threshold intensity for short bouts. But offers more flexibility with work/rest ratios. Great for beginner and advanced runners.
Example:
90-minute trail run on rolling terrain.
20 minutes easy / warm up.
Then, begin a 30-minute fartlek, alternating between easy running on the ascents, moderate on the flats, and moderate to hard on the descents.
Finish with 40 minutes of easy running.
COMPROMISED TEMPO RUN
Run Fast, On Tired Legs
After completing a long climb and descent, you can take to the flats and test your ability to run fast on tired legs. While it might not be a beginner-friendly workout, this is an ideal session for experienced athletes seeking to run their best time for R2R2R.
Example:
90-minute trail run on steep and/or technical terrain. With at least one long climb and descent.
Followed by a 20-30 minute tempo on flat trail or road.
GYM-BASED DOWNHILL SIMULATIONS
Non-Running Options
Downhill exposure is key. But if your access to downhill trails is limited, there are some non-running gym workouts that can help prepare the legs for all the downhill impact. These options can improve the durability and strength in the legs. Making the canyon vert, both up and down, a bit more manageable.
Example:
Weighted movements such as:
Squats & Lunges
Unweighted movements such as:
Box Jumps, Depth Jumps & Split Squat Jumps
Now downhill skill sessions can present a high risk for injury.
So they should be done sparingly in training.
Best practice is once every 7-10 days.