Run-Down Forums

[kono]

My daughter is in her 5th year running X-country.

She has consistently had a problem running downhill (cramping). She does well with most other aspects, but the downhills just get to her.

I suspect it probably has something to do with her posture. I think she might be pulling back too much (for fear of losing control), but I have to admit that I am basically clueless.

Any comments or advice??

Thanx - Kono

[Dan]

Where is she cramping?

Leaning back is definitely bad on downhills. Not only does it slow you down, but it is very hard on the body. You need to rotate your torso forward slightly and simply let yourself "fall" -- best to practice on roads where you don't have to worry about footing. Once you get the hang of keeping your legs in front of you at a faster cadence, it will feel like gravity is doing all the work.

Another piece of advice is to practice downhill running when the quads are not overly fatigued. Best to build confidence when you practice, and running downhills on tired quads is difficult. Tends to be lacking on stability...

Dan

[kono]

Dan -

She is getting side cramps when running downhill.

Thanx - Kono

[Dan]

Sometimes the jarring of the downhill running can cause stomach discomfort, similar to cramping. In my experience, this is mostly due to leg muscles being too sore or tired to run the downhill efficiently. As a result, you lean back and brace yourself, which seems to focus a lot of the impact in the abdomen.

Dan

[kono]

Dan -

I was just talking with my daughter - she says that now she is even getting cramps just walking downhill (to school). The pain subsides, but then when she runs downhill it comes back in the same place (exact location varies from day to day). It isn't necessarily due to fatigue because she often gets her cramps on the first hill. Should she be doing situps or some other exercise??? Any other suggestions???

Thanx

-Kono

[Dan]

Wow, now that's strange. Situps are generally good for any abdominal weakness, as is stretching and flexibility work. The only thing I can think of is that she's leaning back and putting a lot of strain throughout the abdomen, but I'm surprised that would come into play when walking. Did you ask if she's paying attention to her body position on downhills?

It might be worth consulting a physician if it doesn't clear up. It sounds like this may not be strictly running (fitness) related.

Dan