Hong Kong offers some unique challenges and opportunities when you are involved in a race which involves fast, downhill running. We are focused here on races that are typically shorter and faster than an ultramarathon where often descending hills is an exercise in leg muscle preservation. Here we want speed, and to get down the hill as fast, but as safely, as possible.
Thank you so much for Luis Alvelais and Jeff Campbell leading the downhill technical workshop with all tips and put them all into practice. Also, we managed to raise a massive HKD$5,250 which Gone Running then matched to a grand total of $10,500 for RUN HK. Thanks to everyone who took part.
Summary for LUIS and Jeff's workshop:
1. Body Lane forward, legs bend, loosen up upper body, relax and try to be smooth when going downhill
2. Engage your core and use your arm as needed to make body balance. Point your body and knee forward to utilize the energy push forward
3. Follow the same random for fast or slow, do you brake or slow down when going downhill
4. Always look a few steps or 3-5 meters ahead and visualize where you step next
5. Bended path, always go outside half with more surface area.
6. For 2-by-2 fast down steps, when the terrain is changing, try to slow down to reset the pace and rhythm
7. Step on middle size stone, when it's wet, prefer step on paddle instead of mad for the sake to avoid slippery
8. The longer the race, the shorter the warm up. The shorter then race, the longer the warm up.
9. Select shoes with good grip for wet condition and bigger outsole platform for more surface area
10. The knee pain during run, it's a sign to alert your body which means it might need to fix it. Ice could be helpful for cooling down if inflamed but more important is to fix the root problem.
11. In case you fall or slip, use your hand or butt cover up your head or face
If running in the dark, get a brighter lumen headlamp for more clear terrain and more confidence going downhill
12. Short and regular legs strengthen exercise when waiting bus, waiting friend