[us]

My training plan mentions to keep the HR in a certain range e.g. AeT-10 to AeT during a hike.
A. For the downhill portion of the hike , my HR does not go above low Z1s even if I go faster downhill.
I ran down during a downhill to increase HR and was badly sore for a couple of days.
Is it ok to jog downhill comfortably (and disregard the HR) ?

B. I have noticed downhill running generally to be a big problem since quads take a long time to recover even after repeated massaging.
In a previous post on downhill running Scott J mentioned a Strength Training link

Strength Training for the Mountain Athlete

Is it possible to just isolate the downhill impact exercise(s) ? e.g. weighted box step ups and downs ?

Thanks

Topic

[Anonymous]

Anonymous on July 16, 2019 at 6:36 pm #25098

A. Yes, disregard your HR and descend comfortably. As you’ve seen, trying to descend at the same heart rate will take too long to recover from.

B. What do you mean “isolate the impact exercises”? If you feel that you need to strengthen your legs for descents, then you can descend with weight.

[Anonymous]

Anonymous on July 16, 2019 at 7:55 pm #25100

The Gym based Muscular Endurance routine described near the end of the article you linked to will do a great job of helping your legs handle down hills. Read about Luke Nelson’s success with this approach in his Tor d’Geant race last year.

Scott

[us]

us on July 16, 2019 at 11:42 pm #25103

>B. What do you mean “isolate the impact exercises”? If you feel that you need to strengthen your >legs for descents, then you can descend with weight.

I meant a specific exercise to simulate and train the downhill jog/running impact (esp. quads)
Makes sense to descend with weight.

Thanks.

[us]

us on July 16, 2019 at 11:46 pm #25104

Thanks Scott.

Found the following section in the article.
“Specific Workout for Runners and Skiers
The following Gym based ME program is ideal for runners, skiers, alpinists……”