In a classic hill-training session, you run fast up the hill and then jog back down to recover before repeating. But in some sessions (continuous or ‘Kenyan’ hills), you run up and down the hill a number of times at pace without a recovery period. This tests your ability to keep going in the face of fatigue, as well as building leg strength. But, according to research from the University of Colorado, it also sends impact forces soaring – and the high degree of ‘eccentric’ contraction (when the muscles lengthen as they’re activated) can leave thigh and calf muscles feeling sore.
That said, downhill running can have a positive effect on your technique, increasing your cadence (steps per minute) and getting your nerves and muscles accustomed to turning the legs over faster, contributing to greater speed.
Good technique is key. Let the slope take you, stay as relaxed as possible and don’t ‘brake’ to control your speed. Look ahead, hold your body upright and try to land with your feet beneath you rather than extending them out in front and jamming your heels in. Let your shoulders relax and, on uneven surfaces, take your arms a little wider than usual for balance (you an also slow your arm motion down to control the turnover of your legs). Practice on gentle slopes before progressing to steeper declines – or zig-zag down a hill to reduce the gradient.
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