As a runner, you are more likely to skip strength training and prioritize your speed workouts or long runs. However, neglecting strength training can lead to compromised performance, increased risk of injury, and a longer recovery period after a race, especially courses that include a lot of downhills.

As downhill races become more popular, COROS Coaches are getting many questions on how to get ready for them. Below is a new strength workout that you can add directly to your training plan!

New Lower Body Workout

COROS Coaches created a new lower body workout that can help you prepare for your upcoming downhill race. The exercises can be bodyweight-focused for beginners or more advanced by adding different types of equipment. You can download this workout and others from our COROS Workout Library:

• Downhill Focused Strength Workout: 45-minute lower body workout focused on key muscle groups like quads, hamstrings, glutes, and calves. Complete exercises on each side for 3 sets of 8-12 reps.

Example of what you will find in the workout.

Why Strength Training is Important for Downhill Racing

As runners, we often focus solely on building endurance to tackle the uphill climbs expected during a race. However, we rarely ever put a focus on preparing for the stress that downhills can have on our bodies. Here are three benefits of incorporating this type of training into your routine:

1. Increasing strength with specificity. When you run downhill, your muscles have to work extra hard to control your speed so that the decline is not pulling you too fast. Incorporating specific strength exercises such as squats and drop lunges can make you stronger and better at generating power. This means that you will be able to maintain your speed more easily when running downhill.
2. Lower risk of injury. Running downhill can strain your joints and muscles, increasing the risk of injury. Strength training helps by making your muscles stronger and improving how your body moves. Aim to include strength training in your routine at least 1-2 days a week.
3. Focuses on control and form. Strong stabilizing muscles are important for keeping your balance and controlling your movements, especially on different terrains. Strength training exercises can help improve your balance and coordination, making you feel more confident and in control when going downhill.

Add weights to the exercises to make them more challenging.

How Can COROS Coaches Help?

COROS Coaches are a team of dedicated and certified coaches who can guide you in your training and understanding your metrics, for free. Email them at coach@coros.com today and get the discussion going on how to train toward your goals!