/ Down hill endurance training
Can anyone recommend training for downhills? I mean long downhills a long way into a mountainous ultra so that I can actually run them and not shuffle in terrible pain.
Obviously the best practice is running downhill but are there other exercises you can do to complement this to build the strength and endurance for those long downhills?
https://www.youtube.com/watch?v=Nx6W2KTn8a8 a few exercises there.
I also do core exercises as I found when I slacked off from regular core exercises my core 'fatigues' when running long descents (2-3km continuous downhill with about 1000m height loss).
And i also do downhill hill reps as well as uphill hill reps (but not in the same training session) - varying lengths, steepness, time etc
As you can in fact by breaking not going, I've known people do sessions on gym bikes that work your legs when you pedal backwards.
Ps. Not saying it works, just an example of a different approach.
How do you do down hill reps without doing uphill?
Core strength and VMO strengthening – planks, single leg resisted bridges and wall sits three times a week each until fatigued. Quick short 'fast feet' steps also to be useful in reducing the impact.
> How do you do down hill reps without doing uphill?
I think just hills, but don't look at cumulative ascent.
In the UK you need to go summit to valley to summit to valley etc.. hike strong. 3 3000 ft climbs is much better than 10-20 x 500-1000 ft climbs and descents.
He just means go down hard, up easy and so on..
then on another day, up hard, down easy and so on.
the opposite to 'uphill' reps where you go hard up and easy down. Switch it so hard down, easy up (usually a walk/jog depending on how steep)
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