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We simply rotate the diagram of optimal flat land technique in proportion to the grade of the hill. Notice that on downhills, the foot strike is actually positioned behind the hips and that the entire body leans forward in a straight line from the toes to the head. This is a very difficult movement to perfect, because it feels like you are falling forward. In fact, efficient runners do fall forward down the in a controlled manner and with minimal braking. Leaning forward down the hill with the hips and shoulders and trusting your legs be in balance takes time, but the rewards are amazing.
Efficient downhill runners lean forward almost as much as the grade steepens maintaining almost the same body position relative to the ground. They also develop propulsion relatively parallel to the ground. Most runners use what I call the Stair Step Technique to run downhill, creating horizontal propulsion and then allowing gravity to pull them down to the ground. The muscles contract forcefully for propulsion instead of allowing gravity to do the work which prevents physical recovery during downhills. Stair step running also dramatically increases landing impact, requiring more force for contractions to catch the body weight and impact and increasing the risk for injuries. The stair step style of brake propel slows the runner down and uses much more energy than evolution running. If you feel like you run faster downhills, or hit the ground harder, you are definitely a stair stepper. Learn to roll down the hills and you'll run much faster, use less energy, and protect yourself from a damage of hard landing.
To go back to the analogy of downhill cycling, when a cyclist with a combine bike and rider weight of 200 pounds rides along a flat road, there are 200 pounds of force on the tires. When he rides downhill there is the same 200 pounds of force on the tires. In the same way with perfect running technique you don't need to hit the ground any harder on downhills than you do on the flats. Instead of allowing gravity to provide additional impact stress allow gravity to provide additional proportion. The real key to this technique is actually putting your foot down behind your hips. Well, this sound simple, it will take a while to establish a correct feeling and will take a long time to feel natural.
Put your foot down much earlier during leg recovery than you do now. When you get it right, you will feel yourself squirt forward at foot strike with no attempt to provide propulsion. You natural reaction will be to reach forward with the other foot to regain balance. The regaining balance is actually braking like that tendency. Maintaining balance does not have to mean slowing down. Put the other foot down behind the hips and squirt forward again. Learn to stay light on your feet, turn your legs over extremely quickly and avoid braking. Let gravity do the work of propelling. Expend your energy supporting your body weight, maintaining your balance, and turning your legs over extremely quickly.
For almost everyone watching this video, this techniques will be something brand new. Be patient with yourself. It will take time to learn but they will work for you. If you have further questions, contact us through our website, evolutionrunning.com. Thank you for joining us today and good luck with your training and racing.
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