Downhill Training?

If you're planning to participate in a road or trail race this season, it's crucial to understand the total elevation gain and loss. You'll need to tailor your training plan to these elevations. For instance, if there are 100 feet of ascent and 100 feet of descent per mile, you'll want to adjust your long runs accordingly. Most importantly, it's essential to dedicate time during your long runs to practice downhill running.

When I was preparing for my first trail race, the 2011 Hyner 25K, I wasn't aware of this training approach. Instead of incorporating downhill running into my plan, I focused solely on the steep uphills. This was a tough lesson, as after reaching the overlook, I raced downhill with the other crazies to the base of the mountain. Once we turned to begin the long trek uphill to the next ascent, I realized it would be a challenging day on the trail because every step made my quads beg to stop. For the rest of the race and into the following week, my quads were screaming. Since that eye-opening experience, I now include plenty of downhill training in my long runs and my runners' plans.