Guide to Uphill and Downhill Running

    Running UPhill

    • Has potential for higher posterior chain recruitment.
    • Has potential for higher metabolic strain (your body can work really hard to produce energy).
    • Has lower impact forces.

    Running Downhill

    • Has greater impact forces (and isometric muscle contraction, "bracing" for landing)
    • Has greater potential for high amounts of eccentric muscle action (lengthening muscles under force), and high potential for muscle damage (not a bad thing in small doses), especially in the quads.


    for the days after

    • If you are running hard, either up or down hills, more or harder than you are used to, make sure to take care of . yourself in the following days (sleep, hydration, nutrition).
    • If you are using either to stress your muscles (uphill sprints or downhill volume/speed more than you are accustomed to), be sure to give those muscles a break for a day or two.
    • If you are doing sustained and hard uphill running (racking up a decent amount of metabolic stress), avoid any other kind of hard or stressful activities in the next day or two or three (even swimming hard).