Ask Jo Our resident Olympian, Jo Pavey, on downhill running
Downhill running calls for good leg strength but also a level of skill, especially on uneven surfaces. Add it to your schedule gradually – downhill running may feel easy aerobically, but it usually causes more delayed muscle soreness than uphill running. It requires eccentric muscle contractions, meaning muscles are lengthening as they contract, and this tends to cause more microtears.
Begin by downhill running at slower speeds during your normal training runs, then add to the speed, length and gradient of the hills. When running downhill, take smaller steps and increase your cadence to avoid excessive heel strikes and overstriding. Don’t lean too far back, as this creates too much braking force, but also avoid leaning too far forward, as this could cause a fall. Land on a soft knee rather than a straight leg to reduce impact through the knees. Look 10 metres or so ahead to give yourself time to pick your route on uneven sections. Use your arms for balance and engage your core to improve stability. Exercises such as single-leg squats and lunges are good strengthening exercises for downhill work.
What’s your favourite injury-prevention stretch? It’s important to do a wide variety of stretches, but my favourite is a hip flexor and quadriceps stretch. Begin in a lunge position, front foot flat on the floor. Place the knee of the back leg on the ground, on a mat or pillow. Lunge forward slightly and use your hands to pull the foot of your back leg up behind you, towards your glutes. Hold for about 20 secs and repeat on the other side. This works the hip flexors, so it helps improve stride length and prevent groin strains. It also helps reduce lower back pain, as tight hip flexors tilt the pelvis forward, which can lead to lordosis (excessive curvature of the lower back). The stretch also works the quads.
What’s the best fuelling/ hydrating strategy for long runs?
Gels are great for long runs. Isotonic gels come premixed with water, but it’s best to drink water during your run, too. As the run progresses, your digestive system slows down, so start taking on gels fairly early, when your body is better able to process them. Every runner is different, but a good guide is to take on around 35-60 grams of carbs an hour. Most energy gels contain around 25g carbs. Try taking a gel after about 30 mins, then every 30-40 mins during the run. Your strategy will be different if you’re using sports drinks, too, as gels should only be taken with water. I tend to carry some water in two small bottles on a belt with the gels, and stash a bottle in a hedge on my route to loop back to. Some runners use hydration backpacks with water bladders.