How to Train for Skiing by Running Downhill

Running downhill is part of a ski racer's off-season, dry-land training program, and it's effective for recreational skiers, too.

Difficulty: Moderately challenging

Instructions

Things You'll Need:

• Running Clothes
• Running Shoes
• Running Watches

1. Find a moderately pitched, preferably grassy hill, such as a snow-free ski slope.

2. Wear supportive running shoes or cross-trainers with soles that provide traction.

3. Drink enough water to stay hydrated.

4. Walk or run up the hill.

5. Run down to strengthen your quadriceps, increase your agility and get the sense of varied terrain under your feet.

Tips & Warnings

• Vary your downhill runs by "schussing" straight down, making arc-like turns or doing lateral side-to-side steps.
• If the hill is small, do several up-and-down laps, but if you run down a mountain, one run per session should do the trick.
• Running downhill strengthens your quadriceps.
• Avoid running on wet grass or loose gravel, which can cause you to slip.
• Do not run downhill if you have knee or lower back problems.
• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

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on 11/22/2005 Be very careful if you're planning to "strengthen" your quadriceps by running downhill. Running downhill calls for eccentric muscle contractions, which involve lengthening muscle activation (unlike concentric contractions, where the muscle shortens as it contracts). If these muscles are not used to perform eccentric contractions, you may make yourself prone to injuries. In general, only take exercise advice from a physical therapist or athletic trainer.