Running Tip: The Down Low on Speed - Unleashing Power with Reverse Hill Repeats (Or Bridges if you Live in Florida!)

Running Tip: The Down Low on Speed - Unleashing Power with Reverse Hill Repeats (Or Bridges if you Live in Florida!)

Today’s newsletter is written by Letty, host of the Marathon Running Podcast and YouTube Channel:

This week we're flipping the script on hill training. Now, living here in Florida, actual hills can be a bit of a mythical creature, right? But fear not, flatlanders! The principle I'm about to share – reverse hill repeats – can still be a game-changer, especially if you've got any of those lovely bridge inclines in your running routes. That's right, controlled and focused running down those moderate bridge slopes.

Now, before you think I've gone completely downhill crazy (pun intended!), hear me out. While those glorious mountain climbs build incredible power in your glutes and quads, the eccentric contraction (muscle lengthening under tension) that happens when you run downhill (or down a bridge!) engages different muscle fibers and offers some seriously unique benefits, especially if you ever find yourself in a race with any kind of elevation change – or even just want to feel stronger and more efficient on those slight declines we do have.

Why Take a Trip Downhill (or Down a Florida Bridge!) for Strength and Speed?

• Building Eccentric Strength (Even on a Gradual Slope): Running downhill, even on the more gradual slopes of a bridge, heavily engages your quads and calf muscles as they work to control your descent and prevent you from just tumbling down. This eccentric strength is crucial for efficient downhill running and can also contribute to overall leg power and injury prevention on all terrains.

• Improving "Downhill" Running Economy (Think Bridge Descents!): Let's face it, many runners tense up and brake excessively when running downhill, wasting energy and slowing themselves down. Controlled "downhill" repeats on bridges can teach your body to relax, lengthen your stride (even slightly), and utilize gravity to your advantage, making you a faster and more efficient runner on those slight declines.

• Targeting Different Muscle Fibers (A Little Variety Never Hurt): The unique demands of downhill running (even on a bridge) recruit different muscle fibers than running on flat ground or going uphill. This can lead to more well-rounded leg strength and potentially improve your overall running economy.

• Preparing for Any Elevation Challenges (Even if They're Bridge-Sized): While Florida isn't exactly mountainous, those bridge inclines and declines are real! Incorporating reverse "hill" repeats can help build the specific strength and coordination needed to tackle those changes in elevation effectively and without trashing your legs.

• It's a Fun Change of Pace (Especially When Flat is the Norm!): Let's be honest, endless flat running can get a bit monotonous. Reverse "hill" repeats on bridges offer a different challenge and can inject some variety into your training routine, even in our relatively flat paradise.

How to Incorporate Reverse "Hill" Repeats (Focus on CONTROL and GOOD FORM, Even on Bridges!):

This isn't about bombing down those bridge slopes recklessly. Here's how to do it right:

1. Find Your Moderate Slope (aka That Not-Too-Steep Bridge): Look for a bridge with a moderate, runnable incline on one side. The descent on the other side is your focus.

2. Warm-up Thoroughly (Especially Important on Bridges with Traffic!): Make sure your legs are well-warmed up before tackling any downhill work. Be extra aware of your surroundings and any traffic.

3. Focus on Form (Even on Gradual Declines): This is key! Aim for a slightly longer stride than you would on flat ground, a relaxed upper body, and let gravity assist you (even a little bit on a gentle slope). Avoid leaning back excessively or braking too hard with your heels. Think light, quick steps.

4. Controlled Speed (Safety First on Bridges!): The goal isn't to sprint uncontrollably downhill, especially near traffic. Maintain a controlled, strong effort where you feel your muscles working to manage the descent.

5. Keep the Repeats Relatively Short (Especially When Starting): Start with shorter "downhill" repeats (think the length of a manageable bridge span) and gradually increase the distance as your legs adapt.

6. Walk or Easy Jog Back Up (Those Bridge Inclines are Good Too!): Use the uphill portion of the bridge as your recovery. This allows your muscles to recover before the next controlled descent.

7. Listen to Your Body (Bridges Can Be Different!): Downhill running, even on bridges, can be more taxing on your muscles, especially initially. Pay close attention to any soreness or discomfort and adjust the volume and intensity accordingly.

8. Don't Overdo It (Start Small!): Begin with just a few reverse "hill" repeats on your bridge route and gradually increase the number over time. This is something to introduce progressively.

So, even if you're like me, enjoying the sunshine in relatively flat Florida, don't discount the power of reverse "hill" repeats on those bridge inclines. It's a fantastic way to build a different kind of leg strength, improve your "downhill" running efficiency, and become a more well-rounded and resilient runner – ready for any unexpected elevation changes that might come your way! Happy (controlled) descending, even on those Florida bridges!