I have decided to include a set of discussions that I found where experienced ultra runners discuss different methods of training for the downhill side of a race.
It is filled with good advice. If you want more information take a lookhere.
Matt Mahoney#2
I'm interested not just in how you train for downhills, but how successful you think the training was too.
When I ran the Pike's Peak marathon in '93, Matt Carpenter set the course record for both the ascent (2:01) and round trip (3:16), but I was amazed at how easily he glided over the boulder strewn trail at a sub-6 pace, dropping 1-2 feet with every step. My descent time was the same as his ascent time, but still fast enough that I had the most negative split (2:40 faster than my 4:41 ascent) and was never passed going down, though I passed 143 runners.
The story is the same in 100-milers. At Vermont, Leadville, and Arkansas I walked the uphills and flats while being passed by other runners, but passed them back on the downhills going 6:30-9:00/mile depending on the grade (fastest at 15-20%). I use very little energy running downhill, not breathing hard even at 14,000 feet. I feel very relaxed, run with a long stride, and I let my arms flop around to absorb a lot of the impact.
I live in a flat area so the only hill training I do is when I travel to ultras and about once a month when I run intervals on a 2/3 mile long bridge with a 3% grade on concrete. I run intervals both up and down and finish with a very hard downhill sprint for about 200 yards at about a 4:00-4:30/mi pace. I also run intervals or fartlek on flat surfaces about once a week, and lift weights once a week (heavy, low reps) and bike 60-80 miles/week.
Before I ran my first trail ultra (Pike's Peak) I had done a lot of hashing and orienteering, so I was comfortable running over rugged terrain, although it was all flat and at shorter distances. I also did one 20 mile run on the bridge.
Ed Furtaw writes:
Have you considered doing some training on stairs in a tall building?
I have tried this. It doesn't hurt my quads, but going downstairs really trashes my calves. It is totally unlike using a stair climbing machine.
Jay Hodde writes:
Anyone else have experience with downhill running on the treadmill?
