It’s All Downhill From Here
Downhill running can be a major contributing factor to the condition commonly known as shin splints so why is it extremely uncommon to hear a hill runner complaining of the condition?
The answer may simply be that hill runners are frequently also running through bogs and knee-high heather as they run downhill so a great deal of the jarring impact, compared to running on roads, is removed. However, a closer look at the mechanics of how successful hill runners actually descend, somehow managing to stay upright at ridiculously high speeds, really helps to explain why they remain free of shin splints.
Hill races generally follow an out-and-back route with the aim being to run to the top of a very big hill and back down again. Gradients can be so steep that competitors literally have to grasp at the ground with their hands to prevent themselves falling backwards on the climb up. Impressive enough, but they will then be returning via the same route - descending at break-neck speed! Newcomers to the sport can only marvel at the experts as they bound down hills like gazelles while they themselves bring up the rear with all the comedic value of Norman Wisdom falling downstairs, spending as much time on their backsides as on their feet.
Shin splints occur when the thin membranes and bone tissue of the shin (tibia) become inflamed. Running downhill on hard surfaces increases the already significant impact on the lower leg as the runner’s heel strikes the ground. The steeper the descent, the greater the impact as the gradient tends to create a flat-footed running effect with the foot ‘slapping’ onto the downward sloping ground. Damage is therefore being done with every stride.
Hill runners, especially those expert at descending, know that the key to avoiding injury is to run downhill with a relaxed, free stride whenever possible. Less experienced descenders will find themselves constantly trying to ‘brake’ on the way down causing trauma to the thigh muscles and knees along with placing much greater stress on the lower legs as they shorten their stride in an attempt to slow themselves down. When this is the case, again, damage is being done with every stride.
The Norman Wisdoms sliding down on their bottoms would benefit from spending as much of their training time perfecting good downhill running technique as they do on improving their fitness for uphill running. Investing in specialist fell running studs will also help to keep runners on their feet but learning how to ‘plant’ their whole foot confidently out in front of them, even on steep descents, is vital if impact injuries such as shin splints are to be avoided.
Some top class hill runners answer questions about their ability to almost ‘fly’ down steep hillsides by saying, “It’s easy. Just switch off your brain at the top and then run!”
Related Links
The Fell runners association - click here
Fell running (wikipedia) - click here
Scottish Hill runners - click here
Hill running training - click here
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