Running downhill - Training for a 5K

I love running.  I do 75% of my running indoors on a treadmill.  Part of the workout is at an incline.  I run at least three miles every single day.

My husband and I just signed up for our first 5K.  We went on Saturday and Sunday to run the trail where the race is being held next month. 

The course is a large dirt loop.  On Saturday we went one direction, which was primarily uphill.  No problems.  On Sunday, we ran the opposite direction which consisted of one large hill and then the remainder primarily downhill.

The problem, my hip joints are so sore this morning.  The distance isn't the issue.  The only thing I can think of is that I do not do any downhill running.

Do you have any experience with this particular problem?  If so, please share... 

 

Running downhill raped my knees about 4 years ago the first time I lost weight, and contributed to my weight gain again. Running downhill, along with feeling pointless (compared to just walking) is just HORRIBLE on your lower joints, it's unnecesary force especially on the knees and hips. When I'm walking or riding up my local mountain, and see people jogging, or in some cases straight up SPRINTING downhill, I want to get off my bike and smack them for being so counter productive and potentially destructive for no reason.

I've found that I get sore hips from running if I don't do my stretches properly.  The stretches would be for hip flexor muscles.

This is similar to the stretches I do, minus the weird arm thing they've got going on. :) 

This may not work for you, obviously.  But I find that if I don't do my stretches soon after running, the next day I have trouble going up and down stairs.  If I do my stretches, no problem.  The pain I was having was right in my hip joints itself, and didn't feel like it was the muscles around the joint.

Clint

Aha!  Stretching after the run!  I usually don't do this.  When I run inside on the treadmill I incorporate a cool down period.  I haven't had any issues like sore joints so I just attributed it to not being used to running downhill.

I use the term running loosely, I guess a better classification would be jogging.  On the treadmill I can easily run at 5.4 miles an hour and vary my speed between a steady pace and sprints.  However, because I was outdoors and unfamiliar with the terrain, I slowed it down considerably.

I will try the before and AFTER workout stretches next weekend.  Thanks so much for your input guys.  I really appreciate it!

This may seem pedantic, but if you're running a loop, the elevation changes are the same no matter which way you run.  The difference would be whether your uphills are abrupt or your downhills are abrupt (steep).  It sounds as if the long slow downhill bothers you more than the steep downhill in the opposite direction, which I actually find surprising.  For the steeper decline, try lifting your knees and reaching out a bit and this may help.  Perhaps the same technique will work for the gradual as well.  Good luck!

Original Post by tciherr:

I will try the before and AFTER workout stretches next weekend.  Thanks so much for your input guys.  I really appreciate it!

 Stretching before a work out isn't necessary. Stretching a cold muscle makes it more susceptable to tearing so stretching a warm muscle post-workout is more beneficial.

Although running downhill is very taxing to the body due to the increased impact forces there are a few key strategies to learn the art of hill running. First of all, strengthening your legs and body is important.  Incorporate whole body strength exercises for your upper, lower and core muscle groups.  Exercises that will develop strength in your abs and low back, quads, hips [CORE] and calves are especially important.  If strength training is new to your regimen, start gradually with one set of 12-15 repetitions per set.  Doing more will risk intense leg soreness which will set your running back.  Some great strength training for runners are..

  Single leg lunges...these are great for runners as they train each leg independently and strengthen the quads, hamstrings and hips.  Start with stationary lunges for single sets of 12-15 repetitions and progress to 2-3 sets of 8-12.  As you get stronger, hold hand weights, alternate legs, or walk and lunge to progress.   Planks are an excellent way of strengthening your core.  Start with 3 timed sets to fatigue [at least 30 seconds] and work your way up [at least 60 secs] in time each set.   Step Ups are a great tool for strengthening your thighs.  Once you get the hang of them, hold some weights in your hands.    As for Running downhill, it is really all about falling gracefully.  The hill naturally pulls you down - well, with it's friend gravity - so avoid fighting it.  Work WITH the hill by gently leaning your body INTO the hill. Relax and let it pull you down.  Open your running stride [cover more ground stride for stride] and focus on planting your foot just behind your hip.  Normally your foot lands just beneath your hips however, moving it to just behind your hips will help maintain momentum and reduce the impact forces you feel when your feet land under or in front of your hips.  This takes practice - make sure to try this a little at a time to avoid injury.