From Coach Toby….

Welcome back to the hills, Run Club!

Ever wondered why downhills (not just uphills) feel challenging in runs or races, or have struggled with pacing or keeping up on flats? This week we’re revisiting a Run Club favorite – a workout that’s a true trifecta and will help address those concerns. 

Warmup/cooldown: https://www.strava.com/routes/3149022919810951106

Workout: https://www.strava.com/routes/3149015374628648750

This hill workout incorporates climbs and descents on Hillway, Parnassus, and Willard.

• Start at the bottom of Hillway Ave and Carl St
• Run up Hillway
• Turn left and run down Parnassus
• Turn left and run down Willard
• Turn left on Carl
• Return to Hillway and Carl where you started.
• Now complete the same sequence in reverse…
• Run east on Carl
• Turn right and run up Willard 
• Turn right and run up Parnassus
• Turn right and run down Hillway
• Do the above 3x. Feeling ambitious? Add another.
• Return to 7th Avenue and MLK Jr Dr when done. Nice work!

Post Run Social at Yancy’s Saloon. Join your running mates! 

If you would like to learn about how uphill and downhill running affect different muscle groups in our bodies, please read on. Think about how this may apply to you…

Where are you strong? Where can you improve? Where and how might you want to make adjustments to your training? If you need help or would like guidance, please reach out to me, Matt, Christy, or Melissa. We’re happy to assist.

Uphill Running

Quadriceps – Imagine your quads as the powerhouse. When you run uphill, these muscles work hard to lift your body against gravity. They’re like the engine, contracting to push you upward.

Glutes – Your glutes, especially the big gluteus maximus, come into play. They kick in to extend your hips, giving you the strength to propel your body upward.

Calves – I always think of my calves as the springs in my step. They help us push off the ground, and provide the energy for upward movement. Plus, they keep our ankles stable as we climb.

Downhill Running

Quadriceps – Now your quads are like your body’s brakes. Very different! They work eccentrically, meaning they contract while lengthening, acting as shock absorbers to control your descent and protect your knees.

Glutes – Your glutes continue their job as stabilizers. They help you control your movement downhill, ensuring a smooth and stable descent.

Calves – Your calves work in harmony with your quads, controlling the movement of your feet and ankles as you navigate your way down. 

Putting them together… 

Picture downhill running like controlled falling. Your muscles, especially the quads, are working hard to manage this controlled descent. The unique challenge comes from the lengthening contractions, creating a sort of natural resistance as you go downhill. This resistance is why downhill running can leave your muscles feeling sore. It’s a sign that your body is adapting and getting stronger. 

But just like with the uphills, you must practice, condition, and strengthen your body to run downhills. Especially if you plan to run with greater ease and without pain or injury. Just to share a quick personal experience, in my first ultra trail race, I had far more challenges running the descents than I did the climbs. My quads were simply not ready to be pushed this way and by mile 18, were screaming at me for the remainder of the race. A lesson well (and painfully!) learned. Since then I have made sure to balance my hill work with equal effort on the downhills as I place on the climbs.

There you have it. Working these muscles groups differently and together, dynamic workouts like this week’s wildcard will strengthen your muscles in a holistic way. Keep pushing those hills! Your body will thank you in every stride. ~ Toby