Master Downhill Running: Technique, Strength & Mindset for Trail Runners

Struggling with downhill running? Want to avoid trashed quads and gain free speed on the trails? This episode teaches you exactly how to master downhill running with proven techniques, strength exercises, and mental strategies to help you descend faster and safer, whether you’re training for an ultramarathon, trail marathon, or mountain race.

🎙️ Coaches Zoë and TJ from Microcosm Coaching cover:

• Why downhill running causes severe muscle damage and DOMS — and how to prevent it

• Key downhill running form tips to run smoother and stay injury-free

• Strength and plyometric exercises that build durability for downhills

• Mental cues to gain confidence on technical descents and lose fear

• Race pacing strategies to protect your legs and finish strong

• Whether zone 2 hiking can replace running as cross-training for ultramarathon training

⏱️ TIMESTAMPS00:00 – Welcome, coaching updates & roster spots06:18 – Western States recap & Abbey Hall’s 2024 win15:30 – Hot or Not: Weekly 45-minute runs in zone 317:58 – Hot or Not: Drinking V8 during or after runs20:19 – Listener question: Is hiking zone 2 cross-training?29:25 – How to master downhill running: technique, mindset, strength49:36 – Downhill pacing, mental strategies, and race execution56:15 – Why confidence in downhills transforms your trail running

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