I am quite keen to try some downhill training this year. The following is a really interesting article which has whetted my appetite.
"Damaging muscle fibers with eccentric contractions makes them heal back stronger, protecting them from future damage. A study published in the Journal of Applied Physiology in 1985 found that just a single 30-minute run downhill at 10 percent grade had a prophylactic effect on muscle damage and soreness for up to six weeks. Therefore, while you can expect your muscles to be sore after the first time running downhill, subsequent downhill workouts will cause less soreness. Add downhills to your training a little at a time. Start with a short, gradual slope of about two to three percent grade, and progress to steeper and longer descents".
Read on at http://running.competitor.com/2013/04/training/downill-running-workouts_70437
If downhill running isn't your thing, you could try walking 5k every day.
"Damaging muscle fibers with eccentric contractions makes them heal back stronger, protecting them from future damage. A study published in the Journal of Applied Physiology in 1985 found that just a single 30-minute run downhill at 10 percent grade had a prophylactic effect on muscle damage and soreness for up to six weeks. Therefore, while you can expect your muscles to be sore after the first time running downhill, subsequent downhill workouts will cause less soreness. Add downhills to your training a little at a time. Start with a short, gradual slope of about two to three percent grade, and progress to steeper and longer descents".
Read on at http://running.competitor.com/2013/04/training/downill-running-workouts_70437
If downhill running isn't your thing, you could try walking 5k every day.
