While uphill running is often prioritized in training routines, many runners overlook the importance of including downhill running exercises in their workouts. Despite being challenging, downhill running requires specific training and can put a strain on the body, especially in trail running where downhill sections can make or break races. Thus, dedicating time to downhill running is crucial for developing strong legs to power through hilly races. There are many ultra-marathon footwear in the market today and one of the best is Tarkine shoes.

Fitness experts recommend two effective downhill workouts to incorporate into your routine: the downhill fartlek and downhill intervals. The downhill fartlek involves finding a hilly route and maintaining a steady pace on the flats and uphills, but increasing your speed on the downhill sections to reach a 5K to 10K race pace. It’s recommended to aim for at least five or six hills during this workout.

For those without access to hilly routes, the downhill interval workout is a great alternative. After warming up with a 10-20 minute jog and form drills, find a hill that takes one to two minutes to reach the top. Then, run up the hill at an easy pace until you reach the top or run for one to two minutes. Rest for 30 to 60 seconds before running back down the hill at a comfortable fast speed. Rest again for 30 to 60 seconds before repeating the process. It’s suggested to aim for 6-10 repeats.


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Including downhill workouts in your training routine can improve your overall strength, power, and form, making you a stronger runner for hilly races. It’s important to warm up and cool down properly with a 10-20 minute jog and light stretching and mobility exercises.