Is it damaging to run a large amount of downhill everyday?

Training Advice/Discussion

5 years ago 04/24/2019 4:53pm EDT

I am currently residing in an area that's on top of a rather large hill. So for all of my runs, I have to run down this hill. It takes about 5 minutes to get all the way. It's a bit of a steep downhill at the start (first 1-2 minutes), then a more gradual downhill for the rest.

I'm wondering, will running down this hill every single day damage my knees? It's concrete/pavement the whole way. I'm worried about the long term affects (if any) of having this harsh impact.

Does anyone have any experience with having to go down a long hill to get out of their neighborhood? Of course, at the end of my runs, I have to go back up the hill which isn't really a problem, it's the downhill impact I'm concerned about

5 years ago 04/24/2019 4:55pm EDT

re: downhillrunner546789

5 years ago 04/24/2019 9:24pm EDT

re: downhillrunner546789

Same, my hill isn’t as long but very steep. I live in a hilly area in general so to do anything flat I would have to find a track or run back and forth on this one mile

Bike bath. I do sometimes walk down the hill if I’m feeling extra sore. Just mix up your runs by driving somewhere so your doing flat runs as well...I guess long term we are doomed either way so I wouldn’t stress about it. My neighbor does nothing and complains about her knees. If you find it starts to aggravate things then just don’t run the down hill start...

4 years ago 04/25/2019 2:43am EDT

re: downhillrunner546789

Yes or no. Depends on your running form. You shouldn't be braking or resisting gravity. It should feel more like running fast with little effort (particularly on the not-so-steep part). On the steep part, churn more quickly, but with shorter step.

4 years ago 04/25/2019 3:31am EDT

re: Can be.

Can be. wrote:
Yes or no. Depends on your running form. You shouldn't be braking or resisting gravity. It should feel more like running fast with little effort (particularly on the not-so-steep part). On the steep part, churn more quickly, but with shorter step.

This. In general it's safe to run downhill, it also strengthens your legs. But with wrong form OR as very slow-twitch runner or heel striker they can be very dangerous.

4 years ago 04/25/2019 5:23am EDT

re: downhillrunner546789

Its fine. I'd be sure to get a warmup and not take the downhill fast right at the start of runs though.

4 years ago 04/25/2019 7:29am EDT

re: Kvothe

Running downhill can be dangerous if you land hard instead of "floating" downhill. In my case, I developed osteitis pubis from fast steep downhills. Fortunately, I caught it before the pubic bone suffered permanent damage. I still had to take 3 months of no running to recover.

I now float downhill instead of running downhill. It's a little slower, but it requires less effort so it probably evens out.

Trivia: Hokas were originally developed as downhill racing shoes. Certain models of Hokas are outstanding downhill shoes. The difference in pounding on your joints is significant. I was tasked to run the 1st mega-downhill leg of Hood to Coast last year. After trying three models, I settled on the Hoka Napali. I did not have the dreaded quad reaction for the rest of the legs. In fact, I felt fine. YMMV.

4 years ago 04/25/2019 9:18am EDT

re: downhillrunner546789

Walk the steep section and gradually speed up on the less steep section.

Finishing all your runs uphill is not good either because it may lessen your ability to run fast at the end of flat races.

4 years ago 04/25/2019 2:16pm EDT

re: downhillrunner546789

Running off the north or south rim of the Grand Canyon could cause serious injury.

4 years ago 04/26/2019 7:00am EDT

re: NAU Training

Your alignment changes downhill. So, you can screw things up a bit if you overdo it. Your knees may also suffer as well.

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