running downhill
Options

godblessourhome
Posts: 3,892 Member
how do you train to run a half-marathon that is all downhill? the elevation change is about 1900 feet.
i do run hills, but that includes the uphill part. plus they are fairly small, the most being one mile downhill. this course is all downhill, except for a half-mile flat stretch.
i have trouble leaning back and slowing myself down. it puts a lot more pressure on my thighs and toenails than flat or uphill running.
suggestions and advice?
i do run hills, but that includes the uphill part. plus they are fairly small, the most being one mile downhill. this course is all downhill, except for a half-mile flat stretch.
i have trouble leaning back and slowing myself down. it puts a lot more pressure on my thighs and toenails than flat or uphill running.

0
Replies
-
Try to relax and let gravity help you. Lengthen your stride and lean slightly forward. Incorporate this into your normal run and build on it gradually. You will adjust. Great decision to get this hammered out before your 1/2. Good Luck0
-
If the race is close enough, perhaps you could go out to the course one day with a friend and run it for your long run? You'll have less jitters come race day (cuz you'll have already run the course).
If you can get a friend to go with you, one of you can park at the finish, then the other can drive the two of you to the top and park there. That way you won't be walking 26 miles :P0 -
Running downhill destroys your quads. I wouldn't do any specific downhill running more that once a week. I would start with maybe 4x400m at race pace, gradually increasing the distance, but not the reps. Maybe 400s for a month, once a week, then 800s for a month and 1200s for a month. I don't think I would go beyond that. You'll know if you've done too much if you quads are still banged up a week later.
As for form, lean slightly forward. Don't try to brake by reaching with your stride. Keep your foot-strike under your torso and just let it flow.0 -
If the race is close enough, perhaps you could go out to the course one day with a friend and run it for your long run? You'll have less jitters come race day (cuz you'll have already run the course).
If you can get a friend to go with you, one of you can park at the finish, then the other can drive the two of you to the top and park there. That way you won't be walking 26 miles :P
i wish i could do that. i have walked the course before, but not run it. unfortunately, it is in a different state.0 -
Try to relax and let gravity help you. Lengthen your stride and lean slightly forward. Incorporate this into your normal run and build on it gradually. You will adjust. Great decision to get this hammered out before your 1/2. Good Luck
thanks. i will try to remember to relax. i think i actually shorten my stride going downhill so i will try to lengthen it.0 -
Running downhill destroys your quads. I wouldn't do any specific downhill running more that once a week. I would start with maybe 4x400m at race pace, gradually increasing the distance, but not the reps. Maybe 400s for a month, once a week, then 800s for a month and 1200s for a month. I don't think I would go beyond that. You'll know if you've done too much if you quads are still banged up a week later.
As for form, lean slightly forward. Don't try to brake by reaching with your stride. Keep your foot-strike under your torso and just let it flow.
the race is the beginning of june so i don't have three months. however, good advice to not run downhill more than once a week. thanks!0 -
Running downhill destroys your quads. I wouldn't do any specific downhill running more that once a week. I would start with maybe 4x400m at race pace, gradually increasing the distance, but not the reps. Maybe 400s for a month, once a week, then 800s for a month and 1200s for a month. I don't think I would go beyond that. You'll know if you've done too much if you quads are still banged up a week later.
As for form, lean slightly forward. Don't try to brake by reaching with your stride. Keep your foot-strike under your torso and just let it flow.
this! ^
Then on the other side, to cap it all, running UPHILL continuously does the bloody achilles in.
It's a nightmare isn't it lol.0 -
We have a local half here that has a 2,100+ foot elevation drop (with no uphill at all). I've done it 4 or 5 times now, as it is my favorite race of all times. The course loses 2/3 of the elevation in the first 6 miles, after that it is down, but not crazy downs.
I just throw myself down the hill at 10K pace (or better) and hope my quads don't explode before the finish. For training, I just make sure I'm doing my VO2max work (5K pace) leading into the race. I try to add in some extra hills, but I don't go out of my way to blast tons of extra downs!
FWIW - I find this course is worth about 7-8 minutes for me. On normal halfs I often run 1:37-1:38, here I go can I'm usually 1:30 or less.
Good luck and have fun.0 -
FWIW - I find this course is worth about 7-8 minutes for me. On normal halfs I often run 1:37-1:38, here I go can I'm usually 1:30 or less.
thanks! this is good to know!0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 396.8K Introduce Yourself
- 44.2K Getting Started
- 260.9K Health and Weight Loss
- 176.3K Food and Nutrition
- 47.6K Recipes
- 232.8K Fitness and Exercise
- 452 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.7K Goal: Gaining Weight and Body Building
- 153.3K Motivation and Support
- 8.3K Challenges
- 1.3K Debate Club
- 96.5K Chit-Chat
- 2.6K Fun and Games
- 4.5K MyFitnessPal Information
- 16 News and Announcements
- 18 MyFitnessPal Academy
- 1.4K Feature Suggestions and Ideas
- 3.1K MyFitnessPal Tech Support Questions