A Focus on the Descent
IIt’s a slippery slope, a downward spiral, over- the- hill, rolling downhill - these phrases indicate a sort of deterioration or a danger to wellbeing. But when walking or running, the descent feels like a reward after a tough uphill climb. “It’s all downhill from here” means life is easy, not over. Though one’s heart rate may steady, the downward direction asks different things from our bodies. In fact, the soreness you may have post-activity is more likely due to the stresses of the downhill, not the lung heaving struggle to the top. Mitigating this discomfort takes some adjustment with both form and method.
Why do your muscles tire on the uphill but become sore from the downhill? It is because of the eccentric vs. concentric contraction of the muscles. To power up the incline, muscles shorten during the contraction, requiring more energy. Going down causes an eccentric reaction, which means the muscles lengthen and then become subject to a braking force. This repeated action relies on the largest muscles like the gluteus maximus and quadriceps, but also areas that can fail under the strain like those of the tibialis anterior (front of the shin) and certain tendon and ligaments, especially the iliotibial bands. And of course, our precious knees take a beating as well.
The downward momentum of your body weight triggers one of two immediate responses, depending on the terrain and a person’s level of experience: either pitching too far forward as speed increases or leaning way back and braking excessively. Maintaining control of your body while also staying loose and limber takes practice and consistent mindfulness. To keep your feet landing under your center of gravity, you will need to lean forward slightly and take quick, short steps. Contrary to what most people do in tricky spots, which is to overthink where to put their feet, the more you step lightly, the less likely you are to slip. Leaning too far back puts you at an unhelpful angle for optimal balance and encourages over-striding.
Another tidbit of advice on method is to resist staring straight down at the ground inches from your feet, but rather, gaze a few feet ahead to where you want to go. Our wonderful minds are always working to find the easiest path forward; thus, it helps to broaden your focus. Sometimes the way is steep and treacherous so the switchback method (zig zag angling left and right down the hill) can help to relieve the stress load on your limbs and reduce the chance of slipping. For people spending hours on the trail or those with balance issues, trekking poles can help immensely to relieve some of the impact and add stability.
The right footwear can also make a big difference to downhill treks. Many trail runners will have two-directional lugs so that you can climb or descend with equal confidence. Certain rubber compounds like Vibram offer superior gripping capabilities that can give you an edge when traversing bare rock or rain-slick roots or deadfall - so ubiquitous to the west coast terrain. A good fit is crucial to handling the ups and downs of our craggy landscape, and a long descent will be the greatest test. It will be crystal clear whether you have made a good choice by the end of it. If you bought a size too small, the cost to your toes is at best, soreness, and at worst, bruised toenails that eventually fall off. Shoes too roomy? Results will range from arch pain from lack of support, chafing and blisters, or (again with the toes), bruising arising from too much sliding forward within the shoe.
It may seem that getting to the downhill part will be a cake walk because your heart rate calms; however, your body quietly takes over the hard work in a different way. Underestimate the toll of the descent and your muscles will let you know about it the next day.