With proper downhill training for a downhill race, you can experience notably fast times, reduce muscle fatigue during the race, and minimize “delayed onset muscle soreness” that is typical after any marathon.

The best way to reduce the effects of the unique forces in a downhill race is to train using what is known as “repeated bout effect.” This training effect occurs when a session of running downhill in a workout (a “bout”) provides a protective effect in subsequent workouts of the same nature. After recovering from normal muscle damage and soreness from a downhill session, you can recover faster, and experience less soreness, after subsequent workouts.

This “repeated bout effect” regimen should follow a measured and meaningful schedule that allows time to recover and adapt from one session before the next one. The intensity of the downhill workouts should be very light in the early sessions, and with short distances. Over time, the intensity and distance gradually increase.

A proper training schedule for a downhill race should incorporate two major elements to maximize the gains from a downhill course, while minimizing the effects of eccentric force: (1) repeated bout effect sessions over a number of weeks, with gradually increasing intensity and distance; and (2) regular practice of using proper downhill form. With both of these training elements in your training regimen, you should be well prepared for any downhill race.

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