facebook_pixel

Uncategorized

How to avoid injury while running downhill

2018-04-25

Races with a downhill profile may tempt you with the idea of a new PB or a qualifying time for an upcoming race. It’s true that gravity will help you get down the hill faster, but if you’re unaccustomed to it, a slower time or a running downhill injury may be your result. Try these training tips to avoid a running downhill injury.

Train smart

Running downhill is easier on your cardiovascular system, but puts additional strain on your quads, knees, hips and lower back. It’s common to hear that runners allow the slope to do the work in the first half of the race, resulting in a very slow second half due to muscle fatigue. If you are training for a marathon distance, factor specific quad strengthening exercises into your cross-training days. You should also arrange for some of your training runs to be on a similar gradient to the one you’ll encounter on race day. Start with shorter distances to begin with and be prepared to take an extra rest day in between as your muscles take on the new workload.

Find your form

Hill climbs require a focus on cadence and body position and running downhill requires a similar approach. Depending on the gradient, you may find yourself leaning backwards as you run, but this will slow you down. Maintain your gaze around 10-15 feet in front of you and allow yourself to run upright. Your cadence should increase while running downhill. Aim for a light footfall on the midfoot and leave a little flex in the landing to avoid straining your knees.

Use the right shoes

Avoid a downhill running injury by selecting the right shoes for the task. Minimalist footwear may not give you the support you need, as the impact stress will be narrowly focussed on the front/midfoot. Don’t hesitate to invest in shoes that have a bit more padding in this area to lessen the shock of impact. Alternatively, you may like to use an orthotic insert to provide the extra cushioning.

About Enertor Advanced Technology Insoles –  Enertor insoles are designed to prevent a number of common running injuries and provide more comfort. Designed by leading podiatrists to reduce your risk of injury, the unique design features support your foot throughout training.  Enertor insoles are enhanced by D3O impact protection technology, which means they can provide more shock absorption than any other insole.  Our expertise, combined with the patented D3O shock absorption technology, enables Enertor to deliver the most advanced injury prevention insoles on the market today.

Enertor insoles are available to buy from our online shop.

Whilst Enertor has over 18 years Orthotics experience, our blog content is provided for informational purposes only and it is not a substitute for your own doctor’s medical advice. Enertor advises anyone with an injury to seek their own medical advice – and do not make any health or medical related decisions based solely on information found on this site.

What people are saying about Enertor insoles?

  • Chelsey

    Excellent Insole
    The insoles felt really great. However, in some shoes it would raise your foot position height, higher than was comfortable, and so there was a greater risk of the shoe falling off due to the thickness of the insoles. But otherwise they were really good, nice and comfortable.

    More
  • Megan G.

    No more pain!
    These insoles have kept me injury free and have allowed me to be a faster runner. A year ago I had knee pain which kept me out of running for 6 weeks, my comeback was rough but since using these insoles I have had no issues. My feet never hurt and pain doesn’t radiate up to my knee. Couldn’t be happier with these insoles.

    More
  • J. D.

    10 years and a new start
    It’s been a long holiday from exercise and a tough, if determined return. Adding Enetor insoles into the mix 3-weeks in has actually made a pleasurable difference, just when I’d begun to wonder if the effort was worth it. Def. a base part of my new kit.

    More
  • Daniel H.

    Absolutley Amazing
    I’ve worn custom insoles in the past, and needed a new set recently. Trying the Enertor insoles was amazing – pain in the ankle, knees and hips disappeared after running long distances or lifting in the gym. Even issues with an injured toe subsided with the soles in place. Cannot recommend highly enough.

    More
  • Kara M.

    Better than standard insoles
    I purchased new running shoes (Saucony) and I hate them. So I purchased these since I’ve been meaning to try a good pair of insoles and it seemed like a good time since they could possibly improve my new and uncomfortable running shoes. They have helped a lot, but I think I just need to give up on the fact that these shoes will work for me. I did get a new pair (Nike’s), which I’m hoping to try with my Enertor’s to give them a little more support and I have high hopes it will turn these new shoes into winners!

    More
  • Dan J.

    Running/cricket
    I have never been that convinced insoles actually have much of an impact on performance etc, but since using the Enertor I’ve noticed my legs not feeling as stiff or my knees hurting after exercise. Plus they are very comfortable, glad I took a gamble!

    More
  • Larry D.

    Alien…
    These insoles absorb all shock and accelerate me forward when I run. I’ve tried insoles many times from different brands that promise what these insoles actually do.

    More
  • Pieter Hulleman

    Enertor 3/4 insole
    Works great in shoes with smaller volume. Really good for soccer shoes and dress shoes.

    More
  • Joe

    Great Insoles
    These make me run as fast as Usain!

    More
  • thekevinrundle

    Back on the street – and loving it
    First run in these and I felt amazing. Had a spring in my step, and these soles gave me an added boost that will get me running again. Had a year off since my last marathon, with a knee injury. Fell out of love with running. Legs felt like lead. Put these in my shoes, knocked off a respectable 10k and have got the bug back. I’ve run 8 marathons in my time… clocked up thousands of training miles and have never been more excited about a new product… thought I’d left it all behind me, but that 9th and 10th marathon now look possible. Thanks

    More
Shop now