Downhill Training for Endurance: A Key to Late-Race Performance
Ultrarunner and coach David Roche shares his approach to downhill training as a way to build durability and prepare for long-distance races.
A key to performing well in long-distance races may lie in a seemingly counterintuitive approach: downhill training. According to ultrarunner and coach David Roche, who has won the Life Time Leadville 100 twice, downhill running can help build the muscular strength and endurance needed to power through the final stages of a race.
Roche's approach focuses on reproducing the muscular stress that causes runners' legs to fail late in an endurance event. He uses downhill running workouts to simulate the impact and fatigue that runners experience in long-distance races. This principle is not limited to elite ultrarunners and their mountainous races, but can also be applied to recreational marathon runners.
## The Science Behind Downhill Training
Downhill running may feel easier in the moment, but it can put much more strain on the musculoskeletal system than uphill running. To keep the body from tumbling down the hill, the quads must repeatedly brake the body's momentum, leading to eccentric contractions. Eccentric contractions occur when the muscles produce force while lengthening under load, which can significantly increase the load on the muscles.
When the body is not accustomed to the stress caused by downhill running, the aftermath can be devastating. Runners may feel normal after their first downhill running workout, but develop significant soreness within a day or two. However, the initial downhill running effort also triggers an adaptation known as the repeated bout effect, where the first eccentric challenge activates protective responses that make the muscle more resistant to damage than subsequent ones.
## The Benefits of Downhill Training
Research has shown that the repeated bout effect can be beneficial in reducing muscle damage and soreness. In a study published in 2022, 10 recreational male runners completed the same 30-minute treadmill run at a 20 percent decline twice, with three weeks between sessions. Following the second run, the athletes experienced a smaller rise in creatine kinase, a blood marker commonly used to assess muscle damage following exercise, along with less soreness and a smaller reduction in maximal force.
The practical takeaway is that with the appropriate exposure, the legs can learn to handle downhills with less fallout. This makes downhill training particularly valuable for ultrarunners who spend multiple hours in a race descending hills, but Roche believes the same principle applies to road runners as well.
## Adding Downhill Training to Your Routine
Roche's go-to workout is an easy long run with a deliberate change in pace when reaching a decline. He recommends runners focus on the steeper terrain and push the pace to cause eccentric muscle contractions. The faster descents repeatedly load the quads, while the surrounding easy running provides the aerobic work that's crucial for long-distance racing.
Here is a sample workout:
| | Easy Long Run | Downhill Effort | | --- | --- | --- | | Distance | 16 miles | - | | Pace | Easy (3-4 RPE) | Faster than goal race pace (6-7 RPE) | | Effort | Zone 2 | Zone 5-6 |
The purpose of downhill training is not to leave the quads wrecked every week, but to build the strength and endurance needed to power through the final stages of a race. By incorporating downhill training into your routine, you can prepare your legs to withstand the repeated impact that accumulates over long distances and perform better in your next race.
