RW- How do you prepare your athletes for downhill races?
JM - The first and most important stage is a strengthening phase that starts 12-20 weeks prior to the race, depending on the length of the race and fitness level of the runner. This program should first target hip and knee stabilizer muscles, primarily through sustained, held positions (i.e. isometric contractions) with a variety of runner-specific exercises. One example is a held squat position with your feet placed 3-4 inches apart. As opposed to the standard squat position with feet placed 2-3 feet apart, this position more closely simulates the alignment and posture sustained during running. Isometric work in this, and other positions, will stimulate an increase in strength, stability, and muscular endurance most specific to the running gait and all of which are heavily relied upon during downhill running. When a sufficient improvement is achieved with the isometric holds, simple plyometrics, e.g. single and double leg jumps, should now be included to improve muscle-firing recruitment and to stimulate a more functional strengthening of the major muscles involved. After this stage of conditioning a gradual inclusion of downhill running can begin. The specifics of this training should then progress and culminate in an environment that best reflects the nature of the race course itself.
RW - What are some things runners should NOT do when preparing for downhill races?
JM - First and foremost is overiding. The most limiting factor effecting one's ability to run fast on downhills is most often improper strength conditioning beforehand, and thus a greater chance of injury, or an under-developed drive phase, or the lift and return of the leg to the forward position. Instead of focusing on reaching forward for a longer stride (a task already achieved from the help of gravity and the decline of the hill) an emphasis on a quicker turn-over, primarily with the hip-flexors, will allow for both a more natural foot-placement, and thus a better displacement of force, as well as an improved sustaining ability of forward momentum. Also to be avoided is beginning a downhill running workout without a proper warm-up. This should include a warm-up jog, a stretching routine that includes all leg and hip areas, and a sequence of running drills and strides to prepare the body for the quickened, longer stride that occurs during downhill running.
RW - What suggestions do you have for recovering from downhill training and racing?
JM - If the preparation tactics mentioned above are followed, no special recovery tactics are required. Soon after an intense downhill workout or race, soak your legs in ice cold water for 6-10 minutes, elevate your legs to vertical for 3-4 minutes, and perform a thorough thumb-massage of the lower legs. Then, over the course of the next 24-48 hours, foam rolling and light stretching should be employed regularly.
RW - What suggestions do you have for how runners should pace themselves in downhill races?
JM - The best skill to develop during the training is the ability to run with-in different exertion levels while running downhill. For example, being able to simulate a 5k Race Pace intensity, not pace, while running downhill. The pace, of course will be faster than 5k Race Pace but more importantly you have developed the awareness and control to differentiate between different paces for different downhill environments. Then, during race day (a 5k in this case), you simply focus on running at 5k intensity, given the pace can now fluctuate depending on nature of the course. Too much focus on formulas and math (e.g. seconds gained for certain miles based on the percentage of the declines in those miles) takes the emphasis away from internal awareness and perception, which, if properly developed, should be the major guide in determining your exertion and pace.
RW - Do you have any other comments regarding running downhill that you think are important to mention?
JM - Downhill training can be a great stimulus for runners training for all types of courses, not just downhill races. The minor cellular damage that occurs, and is intended to occur, results in a super-compensation, namely stronger and a more efficient recruitment of muscle fibers, which then results in an overall improved running-efficiency. However, each runner, particularly amateur runners, have different levels of fitness and of course different health and running histories to consider. With these variances in mind the emphasis of pre-conditioning needs to be heavily considered before beginning downhill training.