Running downhill is not an easy task: there are 4 strategies to hurt your legs that will help you

If you think that running downhill is easier than running uphill, you can be wrong. Of course, if you are referring to the feeling of heartbeat and breathing, it is indeed true. But actually running downhill is a very cruel punishment for your legs.

Centrifugal muscle contractions (your quadriceps and calf muscles try to shorten, but are forced to stretch each time the foot touches the ground) can cause significant microscopic damage to the muscle fibers, including fatigue and eventual pain, and then later There will also be delayed muscle soreness (DOMS). In fact, downhill runs are usually used to study DOMS in the laboratory.

In a paper recently published in the Journal of European Applied Physiology and Sports Medicine, researchers from France and Canada, led by Guillaume Militet of the University of Calgary, ran downhill and Slope running and physiological fatigue are studied in depth. They also provide some interesting practical suggestions.

For beginners, this is an energy cost estimate for running on different slopes written on a 2002 page:

The interesting point is that when the slope is less than 20%, running downhill uses less energy. But beyond this gradient, because you need more braking and less acceleration at each step, you start burning more energy again.

So, how can you minimize damage while maximizing the benefits of running downhill? In the paper, Guillaume and his colleagues considered the following strategies:

1, to enhance your rhythm: by increasing the pace of 8% to shorten your pace to reduce muscle damage.
2, change the way to touch the foot: There is little evidence that when compared to the heel downhill, toes on the ground will increase the extra pressure on the muscles, resulting in greater muscle damage. In other words, a more useful strategy is to remember to use a hybrid approach, which can change the load on different muscle groups by switching between the different ways the foot lands. This happens naturally on non-uniform paths, but when it comes to a smooth downhill path, this is a prudent choice.
3, weight loss: This is nothing, but here we are more from the downhill running damage to consider. If you can come up with a reliable way to lose weight, you can sell it to the public and make you a millionaire.
4. Targeted special training: As the author puts it, “In all strategies to reduce the negative impact of downhill running, special training is still the best choice. Some studies have shown that some centrifugal movements first result in a protective adaptation. Ability, so that in a subsequent similar exercise (the so-called "repetitive training effect"), symptoms of muscle damage and loss of strength will be relieved within a maximum of 10 weeks after exercise."

This is very important. If you plan to participate in a game that involves a lot of downhill, make sure you do some significant downhill running exercises - significantly to make you feel sore. If you live in the prairies and there are no hills around, find a treadmill and set it to run downhill.

It is still not known how long or how long it takes to run downhill to be able to maximize its benefits. This will depend in part on how you plan to deal with the difficult game process. You don't want to be sore that you need to miss a week's training - but it's a good idea to do enough exercises to get you a bit sore on the second day and repeat the process.

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