Downhills Are the Fun Part, Right?

What goes up, must come down… which sounds like the fun part to a runner, right? Surely, a race course with an overall elevation loss is tempting for scoring that Boston qualifying time or setting a PR. Flying descents down smooth pavement or swoopy singletrack always bring on smiles after a long uphill grind. Until, halfway down, the smile fades as the sudden anticipation of tomorrow’s DOMS steals a bit of the childlike joy. If you’ve ever let go and let ‘er rip for a few downhill miles you are likely familiar with that not so fun, next day Delayed Onset Muscle Soreness that grips your quads.

The good news is that only one or two hard downhill sessions letting your legs absorb that eccentric loading (when muscle lengthens as it’s loaded) is really all you need to keep future soreness at bay. In a more detailed explanation of why and what type of muscle damage occurs during descents, head run coach at CTS, Jason Koop, explains that even “one bout of eccentric training can have a protective effect of subsequent bouts performed weeks later.” Referred to as the “repeated bout effect,” a targeted session or two will significantly reduce damage and discomfort for that upcoming race. Incorporating a consistent strength training program including simple squats, step-ups, or lunges can also help curb soreness.

If you regularly run trails or rolling hills just choosing a few of the everyday descents to purposefully push the pace a bit can be enough to prepare your quads for a race with an overall elevation loss, or with steep hills. Proactively attacking your descents in training can also help increase leg turnover, improve general rates of fatigue in muscle, and, especially on trails, can build confidence navigating technical terrain. Plus, as mentioned, it’s fun and feels like playtime, which is why many of us are out there to begin with. Just be sure to not overdo it with too many, or too aggressive, sessions, as the greater impact during descents does present a risk of injury. You can delve deeper into the specific physiology in this comprehensive description of The Science Of Downhill Running.

There’s plenty of opportunities to put this specific training to work and go for a PR on a downhill race course. These events boast plenty of elevation loss, faster than average times, and usually some fantastic views along the way to that finish tape.

July 18 - Crystal Mountain Resort, WA  Mount Rainier Downhill 10K

July 26 - Seattle, WA Jack & Jill’s Downhill Marathon

September 13 -  Salt Lake City, UT  Revel Big Cottonwood

October 5 - Bend, OR  Bigfoot 10k

December 14 - Tucson, AZ  Tucson 50K, Marathon, Half Marathon