Downhill Training

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2008-09-03 4:06 PM

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Subject: Downhill Training
I ran a marathon this last weekend and found I was not trained properly. I want to be able o run any terrain at any time effctively and I have a question.

For Hills- uphill is resistance and launch. With the running I do I am always pushing off. I also do squats and olympic lifts.

I AM IN FLORIDA and HILLY TERRAIN IS NOT AVAILABLE TO ME EASILY.

During the run I found the "uphill" portikon to be my place of comfort. It was the downhill, tat put me in pain and made me wobbly, and feeling like I may fall down.

after the event, and thru today, the fronts (quads) and that tear drop muscle are still very sore.

What can I do to train my body for downhill terrain, besides running down hill. I am in FL, and a bridge, overpass, and parking garage are only fun for so long.

any ideas out there would be appreciated.

FF

Edited by flyinfree 2008-09-03 4:11 PM

2008-09-03 4:44 PM
in reply to: #1647094

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Colorado Springs, Colorado
Subject: RE: Downhill Training
Sometimes training just isn't about having fun. If you have a treadmill, you have the ability to work on hill running. Most treadmills have an incline feature for running uphill, but nothing for down. To accomplish this, put a block of wood under the rear of the treadmill being careful so there is no contact with the belt. It won't be as precise as the uphill feature, but it will help in the utilization of the muscles used for long downhill running. Running on a TM is not very fun, but when it's all you've got to simulate hills it may be necessary for reaching your goals.
2008-09-03 5:41 PM
in reply to: #1647094

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Carlsbad, California
Subject: RE: Downhill Training

There are in fact treadmills that can decline. (Some as much as they can incline)

If not, the block of wood approach also works well.

If you can find even a short steep hill to run down, you can always do repeats. (Overpasses for example)

2008-09-03 7:41 PM
in reply to: #1647094

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Subject: RE: Downhill Training
thanks for the ideas! I asked the gym and he showed me one treadmill that I can bring a piece of wood for. He told me he doesnt want me stripping the belt drive though- hahaha

I lady in the pool mentioned stairs as a good idea. down stair makes the leg stabelize and hold the weight like controlling a downhill run.

SO-
we have prop up the treadmill
run down stairs
and overpass repeats

Guess my sniveling is over.

thanks a lot!


FF
2008-09-03 9:05 PM
in reply to: #1647094

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Champion
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Subject: RE: Downhill Training

Not that I can help. I love running down hills it is the up hills that are hard for me

Todd you did our Team IronPike proud...without you we wouldn't have done the IM relay.

It was a blast..you did awesome and passed those other relays..sweet!

 

2008-09-29 8:13 PM
in reply to: #1647094


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Subject: RE: Downhill Training
how about finding a stadium and running down bleachers.  Also good plyometric control and It is also fun!

2008-09-30 6:36 AM
in reply to: #1647679

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Fishers, IN
Subject: RE: Downhill Training
I did burn up my home treadmill that way - concern is justifyable.  You can also do the old fashioned thing of going to a stadium/football field and doing stairs.  Just be careful and work your way into it over a few workouts.  It is easier to injure yourself on the downhills than the uphills. 
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