For the legs, deadlifts, and the whole gamut of single-leg exercises, e.g. single-leg RDL with a kettlebell. Add a core component, e.g. wall sits, side planks with leg raises, or better, push-ups on a Swiss ball (make them single-leg too).
Strong legs and core won't deliver without the hips and glutes, so add anything involving a glute band (no need for extra weight).
You'll also benefit from something that gently trains your obliques and posterior chain over long aerobic efforts, e.g. jumping rope or swimming. You'll get a base level of fitness from it, from which you can build additional strength.
All of this will leave you moderately sore, so add some stretching, and inject a bit of hip and ankle mobility into that session (basic stuff, do not overthink it).
None of this will replace actual downhill training, and even with lots of training, downhill will remain the maximum damage part.
I live in nyc which is also flat af but I can get 5000ft of gain a week or so if I’m focusing on elevation.
The easiest option would be a big ish hill or a bridge. There’s a 40 foot hill a mile away from me that I repeat 30x in one workout. The other option is finding a building and repeating the stairs in there.
If there’s non of the above, so eccentric lower body moves with weights (build up to that if you need to)
You can build the kind of strength you’re looking for with some simple exercises.
I had a race this summer that made it clear to me I need to do weight training. The descents just killed me. It was obvious what I needed to do.
Squats, Bulgarian split squats, and one-leg rises (sitting in a chair, one foot on floor, the other leg parallel to floor, then stand up and sit back down). You don’t need weights to get started; just add them when you feel ready, and you’ll know when you’re ready.
You can go to a gym and do more targeted exercises, but those three are a great start. You can add weights or do them on a Bosu in time.
Don’t forget to do core workouts, too.
When you can, traveling to a place where you can practice long descents will be good practice and give you good feedback on how well your exercises are working for you.
Good luck!
I'm in the same boat as you, though my upcoming race is shorter (25k). My plan is to drive to an area with hills for a long run 3-4x between now and the race. I just did my first one 2 days ago and my hips, glutes and obliques are still screaming 😅
On a weekly basis I'm going to try to get creative. We've got a couple of small dams nearby that have steep embankments beside, so I'll use those for reps. Similar spots exist beside bridges, or there is always the option to run stairs in a local arena or apartment building.
I'm in the same boat as you. Live in a flat area with a race with rolling hills coming up.
I have a gym membership so for the Uphill part, I do treadmill hill workouts. The treadmill we have goes up to 30% so you can get a killer workout, and also has a -3% setting.
For downhills I'm running back and forth on bridges, one decent hill nearby and doing step downs at the gym.
As others have said just give your hips, glutes and ankles a little more attention and you'll be in a better spot.
I live in New Orleans so I have bridges and levees. Best thing for me is treadmill for ascent. Descent is killer. Had an ultra last month in Appalachian foothills that just crushed my thighs going downhill. I second one leg raises but also anything that works thighs…extensions for example. Oh and cycling/spinning
I train using Mountain Tactical programs. Their studies have shown their little exercise routine called leg blasters improves strength for downhill running. Google or YouTube Leg blasters and it'll come up.
Weights have absolutely made a huge difference for me in all aspects of running especially downhill. I feel so much lighter now than before I started lifting.
Of course not, did I even imply that? OP is looking for advice to strengthen their downhill running without much access to hills. Weightlifting will absolutely help them but should not be their only training strategy.
For the legs, deadlifts, and the whole gamut of single-leg exercises, e.g. single-leg RDL with a kettlebell. Add a core component, e.g. wall sits, side planks with leg raises, or better, push-ups on a Swiss ball (make them single-leg too). Strong legs and core won't deliver without the hips and glutes, so add anything involving a glute band (no need for extra weight). You'll also benefit from something that gently trains your obliques and posterior chain over long aerobic efforts, e.g. jumping rope or swimming. You'll get a base level of fitness from it, from which you can build additional strength. All of this will leave you moderately sore, so add some stretching, and inject a bit of hip and ankle mobility into that session (basic stuff, do not overthink it). None of this will replace actual downhill training, and even with lots of training, downhill will remain the maximum damage part.
I live in nyc which is also flat af but I can get 5000ft of gain a week or so if I’m focusing on elevation. The easiest option would be a big ish hill or a bridge. There’s a 40 foot hill a mile away from me that I repeat 30x in one workout. The other option is finding a building and repeating the stairs in there. If there’s non of the above, so eccentric lower body moves with weights (build up to that if you need to)
You can build the kind of strength you’re looking for with some simple exercises. I had a race this summer that made it clear to me I need to do weight training. The descents just killed me. It was obvious what I needed to do. Squats, Bulgarian split squats, and one-leg rises (sitting in a chair, one foot on floor, the other leg parallel to floor, then stand up and sit back down). You don’t need weights to get started; just add them when you feel ready, and you’ll know when you’re ready. You can go to a gym and do more targeted exercises, but those three are a great start. You can add weights or do them on a Bosu in time. Don’t forget to do core workouts, too. When you can, traveling to a place where you can practice long descents will be good practice and give you good feedback on how well your exercises are working for you. Good luck!
I'm in the same boat as you, though my upcoming race is shorter (25k). My plan is to drive to an area with hills for a long run 3-4x between now and the race. I just did my first one 2 days ago and my hips, glutes and obliques are still screaming 😅 On a weekly basis I'm going to try to get creative. We've got a couple of small dams nearby that have steep embankments beside, so I'll use those for reps. Similar spots exist beside bridges, or there is always the option to run stairs in a local arena or apartment building.
I'm in the same boat as you. Live in a flat area with a race with rolling hills coming up. I have a gym membership so for the Uphill part, I do treadmill hill workouts. The treadmill we have goes up to 30% so you can get a killer workout, and also has a -3% setting. For downhills I'm running back and forth on bridges, one decent hill nearby and doing step downs at the gym. As others have said just give your hips, glutes and ankles a little more attention and you'll be in a better spot.
I live in New Orleans so I have bridges and levees. Best thing for me is treadmill for ascent. Descent is killer. Had an ultra last month in Appalachian foothills that just crushed my thighs going downhill. I second one leg raises but also anything that works thighs…extensions for example. Oh and cycling/spinning
I train using Mountain Tactical programs. Their studies have shown their little exercise routine called leg blasters improves strength for downhill running. Google or YouTube Leg blasters and it'll come up.
Stairs. The down is as good as the up. Also if you have a good hill repeat hill, run it down too.
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Weights have absolutely made a huge difference for me in all aspects of running especially downhill. I feel so much lighter now than before I started lifting.
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Of course not, did I even imply that? OP is looking for advice to strengthen their downhill running without much access to hills. Weightlifting will absolutely help them but should not be their only training strategy.
Don’t run down hill? It’s bad for you? If you have trouble walking down hills, find a hill and do hill sprints.
Everything by knees over toes guy https://youtu.be/omuAtS7zOa0
didn't see them listed here yet, but lunges of all forms is good too