Connor Davies Posted November 25, 2013 Share Posted November 25, 2013 So I've been lucky enough to live in a place where one lap around the block equals 2km. This makes running for distance really easy to measure, but the only problem is that half of it is uphill and half of it is downhill. I've only just started running it, but I have been experiencing some knee pain. At the moment my current plan is to complete one full lap without any discomfort in my joints, before adding another lap and repeating. I land on the ball of my foot when I run although this reduces stability and I slip a lot. Really, I should have hurt myself the amount of times I've twisted my ankles. Gotta love SLS/PE2>iM. Anyway, how bad is it for your joints really? I've heard you should avoid running downhill entirely, but that seems unrealistic to me. I know the joint prep in F1 is going to help a lot with keeping my knees safe, but I've heard that joints have an total life expectancy that can be used up rapidly with stupid things like bad squat form and running downhill. Am I just going to wreck my knees continuing to run downhill? Link to comment Share on other sites More sharing options...
Niklas Slotte Posted November 25, 2013 Share Posted November 25, 2013 Your joints are made of metabolic tissue, which adapt to stress. The adaptation may be slower compared to skeletal muscle, but it will happen, if the level of stress, nutrition and recovery are in balance. Of course, overstressing the joints to a point will lead to problems, but given the right amount of stress and RECOVERY, they will grow more resilient. We are not machines. 4 Link to comment Share on other sites More sharing options...
Mikkel Ravn Posted November 25, 2013 Share Posted November 25, 2013 Try googling "Is running downhill bad", lots of articles pop up. I'm not really an accomplished runner myself, but I do run mid/forefoot style, which has taken the pain out of running. I was told a good cue for running downhill: Try not to brake downhill on more or less stiff legs, but let the legs roll under you. Imagine your feet doing a circling motion like a wheel; not like walking down a flight of stairs. Link to comment Share on other sites More sharing options...
Kate Abernethy Posted November 25, 2013 Share Posted November 25, 2013 I was told to zig zag down hills - this might be less stressful on the joints. Mind you, nothing like bounding straight down pretending you're invincible Link to comment Share on other sites More sharing options...
Jennifer Rodriguez Posted November 25, 2013 Share Posted November 25, 2013 Maybe you can do sprints up sections of the hill and just walk down a little ways to restart a new sprint. Link to comment Share on other sites More sharing options...
Connor Davies Posted November 25, 2013 Author Share Posted November 25, 2013 Maybe you can do sprints up sections of the hill and just walk down a little ways to restart a new sprint.I've considered this, but at this point in my training I've found hill sprints to be too hard on my muscles on top of my Foundation workouts. I'm looking for some easy cardio, not something so taxing I need to make adjustments to my schedule. Try googling "Is running downhill bad", lots of articles pop up.I have done, but every article is either aimed at the unhealthy (don't run downhill ever) or competitive runners (running downhill is great to improve marathon times or deceleration at the end of a sprint) I'm not either of these. Link to comment Share on other sites More sharing options...
Mikkel Ravn Posted November 25, 2013 Share Posted November 25, 2013 I have done, but every article is either aimed at the unhealthy (don't run downhill ever) or competitive runners (running downhill is great to improve marathon times or deceleration at the end of a sprint) I'm not either of these.Yeah, but surely the mechanics involved are largely similar for all of us? Link to comment Share on other sites More sharing options...
Joseff Lea Posted November 25, 2013 Share Posted November 25, 2013 How steep is the hill roughly? A slight incline shouldn't be too much of a worry but as with all things build up volume and force slowly (so no sprinting downhill until you're sure you can handle it!). Try and relax as much as possible whilst running but equally don't allow you're feet to slam into the ground, ensure you have the correct shoes to account for your gait.If you've adapted to running with a heel strike and are planning on changing to a forefoot strike, cut you're volume right down and build up slowly as you're tendons won't be accustomed to the stress. As with most things physical give it time and you should be fine. 2 Link to comment Share on other sites More sharing options...
Philip Chubb Posted November 25, 2013 Share Posted November 25, 2013 The problem isn't so much the fact that it's down hill but the fact is that your particular body is unable to handle the added forces. It would be like a gymnast attempting to perform a triple layout off the high bar before even being able to safely absorb one from a normal height.I would look into strengthening your legs and particularly, your VMO. This will help keep your knee from pain. Link to comment Share on other sites More sharing options...
Guest Posted November 25, 2013 Share Posted November 25, 2013 Let your legs carry you, don't hit the ground too hard with your heel (try to maintain midfoot contact) and just don't do it too often at first. Link to comment Share on other sites More sharing options...
Josh Schmitter Posted November 25, 2013 Share Posted November 25, 2013 You could also jog up the hill, roll down, then repeat until desired consistency. Perhaps some elbow/knee pads would help...don't worry, they aren't lame; even the guys in Ninja Warrior(Sasuke) use them now. Link to comment Share on other sites More sharing options...
Connor Davies Posted November 25, 2013 Author Share Posted November 25, 2013 You could also jog up the hill, roll down, then repeat until desired consistency. Perhaps some elbow/knee pads would help...don't worry, they aren't lame; even the guys in Ninja Warrior(Sasuke) use them now.Would that be front roll or cartwheel? No seriously guys, I've already mentioned I'm going to be taking it slow on this one. I'm just worried about the long term effects that kind of repetitive joint strain may have. Link to comment Share on other sites More sharing options...
GoldenEagle Posted November 29, 2013 Share Posted November 29, 2013 Running downhill is only bad for your knees because your heel strikes the ground sooner than it should. Running up/down hills will be easier on your body if you took the hill as if your foot strike were similar to what you do while going up or down a flight of stairs. Look up "Forefoot strike." Using a forefoot strike makes your entire leg more like a spring rather than a stiff board. Link to comment Share on other sites More sharing options...
Connor Davies Posted November 29, 2013 Author Share Posted November 29, 2013 Running downhill is only bad for your knees because your heel strikes the ground sooner than it should.But.... But my heel doesn't touch the ground at all when I run? Link to comment Share on other sites More sharing options...
Mikkel Ravn Posted November 29, 2013 Share Posted November 29, 2013 But.... But my heel doesn't touch the ground at all when I run?The I assume that you're running on your forefoot? The heel should touch the ground - But it rests on the ground during the middle of the stride, it doesn't strike. Barefoot/forefoot running is about striking with the forefoot first, then lowering so the whole foot is in contact with the ground, then back up on the forefoot as the leg extend backwards behind your centerline. If you run entirely on your forefoot, you'll kill your calves. Forefoot running is supposed to be smooth and efficient, not evil. Link to comment Share on other sites More sharing options...
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