This information is super critical for long downhill sections. If you don't do it, the eccentric quad contractions from constantly braking will do a number of your quads. It's the type of technique to use for things like going down into the Grand Canyon and other multi mile descents. It makes a huge difference, but it is hard to stay loose and relaxed for long periods of downhill.
I wish I'd seen this before last week's ultra! I ran all the downhills, and I'm very careful to not "brake", to try to just flow... but after 24 miles of roller coaster trails, the last 7 miles were quite ouchy on the knees. This technique would have saved me considerable pain, while costing me little if any time! I have another, much more mountainous 50k in September, so I'll be reviewing all of your videos beforehand. Thanks for the informative videos!
Thanks again Kelly. Really glad you’re finding the videos useful. Yeah, running vs walking descents, it’s an interesting one. I love trail running & like to go fast on descents & I also love being in the mountains & descend fast (walking). I’m not sure I could carry the same speed running as I do walking in the mountains because I always end up over cooking it & having to back off. So now, on steep descents I just go straight to the ‘free speed’ walk model, as I know on balance it’ll be faster, as it’s more stable. For me at least. Would be really interested to hear if it works for you in your next 50. All the best. Roger
@@sportwalk My next 50k is up and down a mountain, so I'll have plenty of time to use it! I really do love just letting go and letting gravity take me (hopefully not face first 😆) but while that's great on shorter runs, I think my knees will appreciate this option more!
This is such great information! I’m an avid ultra runner but struggle on downhills, I actually prefer run/walk method or even just walking. Sport walking sounds like my kind of thing!
Yes & yes! I use Akashas for ultra challenges & Lycans for training. Perfect blend of support & just enough rigidity in the sole for a great walking action. I highly recommend them!
I am VERY heavy but train a lot. Today I used your assent & descend techniques on intermediate mountain. I have to put on the breaks on very technical parts but was able to pick up free speed when the trails opened up.
My knee hurts considerably when descending steep Rocky Mountain trails. I look forward to trying these techniques on today’s walk. Any other ideas on how to reduce this pain?
Tricky one Mark as the pain could be a number of things but certainly if you can get the biomechanics right, you’re minimising stress from your walking style & that way if you continue to have knee pain it’s going to mean some other kind of intervention. Good idea to wear a support too at first, as it’ll still take a while for technique adaptations to bed in. The other thing is to do strength work if you don’t do already, so that you’ve got maximum muscular support. Hope you find a way to reduce the pain.
Hi new one over here, great videos! just important question this type of technique is going to be more hard on the knees??? like I am thinking on if I've to choose between the factors that you mention and preserve more the health of the knee. Cheers!!
Hi Esteban. Have a look at our ‘Move Fast’ video because in there, the first thing we talk about is ‘walking soft & easy’, which means keeping a slight bend in the knee at all times. We recommend this mainly because it helps keep your walking technique smooth, so you can get more speed out of each step but this also looks after your knees. The reason I mention this is that you want to keep your basic walking technique the same even if you’re walking uphill or downhill. When you’re going fast downhill, like in this video, it would be easy to lock your knees when your feet hit the ground & because you’re going downhill, this could hurt your knees. So it’s really important to get the basic technique right (with ‘soft’ slightly bent knees) for the way you walk all the time & then this will make sure you don’t hurt your knees when you go downhill. I hope that makes sense? Glad you like the videos & I hope you enjoy your Sport Walking. All the best. Roger
Strictly speaking, if you’re Sport Walking then running would be out because you need always to have one foot on the ground but in terms of general pros & cons, if it’s a steep descent, unless you’re a mountain goat like Killian Jornet, chances are walking fast will be more stable &, quite possibly, faster. So I guess it’s all about the conditions & your level of confidence with speed on steep descents. I’ve tried both & found fast walking gave me more control & therefore I felt able to push harder. It’s possible I wasn’t quite as fast as if I’d run but then if you don’t feel as secure, you can hold back on speed, so ironically the ‘slower’ option can be faster! Don’t know if that helps? Cheers. Roger
This information is super critical for long downhill sections. If you don't do it, the eccentric quad contractions from constantly braking will do a number of your quads. It's the type of technique to use for things like going down into the Grand Canyon and other multi mile descents. It makes a huge difference, but it is hard to stay loose and relaxed for long periods of downhill.
Really looking forward for the future of this channel, insightful content and amazing editing. Much love 😍
Thanks Hakim! We’ve got lots of videos planned, we just have to find the time to make them all! 😆 👍
I wish I'd seen this before last week's ultra! I ran all the downhills, and I'm very careful to not "brake", to try to just flow... but after 24 miles of roller coaster trails, the last 7 miles were quite ouchy on the knees. This technique would have saved me considerable pain, while costing me little if any time! I have another, much more mountainous 50k in September, so I'll be reviewing all of your videos beforehand. Thanks for the informative videos!
Thanks again Kelly. Really glad you’re finding the videos useful. Yeah, running vs walking descents, it’s an interesting one. I love trail running & like to go fast on descents & I also love being in the mountains & descend fast (walking). I’m not sure I could carry the same speed running as I do walking in the mountains because I always end up over cooking it & having to back off. So now, on steep descents I just go straight to the ‘free speed’ walk model, as I know on balance it’ll be faster, as it’s more stable. For me at least. Would be really interested to hear if it works for you in your next 50. All the best. Roger
@@sportwalk My next 50k is up and down a mountain, so I'll have plenty of time to use it! I really do love just letting go and letting gravity take me (hopefully not face first 😆) but while that's great on shorter runs, I think my knees will appreciate this option more!
Another great video, keep them coming!
Thanks Ronald! More on the way 🙂
This is such great information! I’m an avid ultra runner but struggle on downhills, I actually prefer run/walk method or even just walking. Sport walking sounds like my kind of thing!
Great! Glad you liked it John & glad Sport Walking floats your boat 🙂
Are you using La Sportiva shoes and are you happy with them?
Yes & yes! I use Akashas for ultra challenges & Lycans for training. Perfect blend of support & just enough rigidity in the sole for a great walking action. I highly recommend them!
Free speed makes more trails available.
Yes!!! Exactly what I was looking for in addition to walking uphill properly!
I am VERY heavy but train a lot. Today I used your assent & descend techniques on intermediate mountain. I have to put on the breaks on very technical parts but was able to pick up free speed when the trails opened up.
Glad it worked for you Geoff!
Brilliant content thank you
oh found this
My knee hurts considerably when descending steep Rocky Mountain trails. I look forward to trying these techniques on today’s walk. Any other ideas on how to reduce this pain?
Tricky one Mark as the pain could be a number of things but certainly if you can get the biomechanics right, you’re minimising stress from your walking style & that way if you continue to have knee pain it’s going to mean some other kind of intervention. Good idea to wear a support too at first, as it’ll still take a while for technique adaptations to bed in. The other thing is to do strength work if you don’t do already, so that you’ve got maximum muscular support. Hope you find a way to reduce the pain.
Hi new one over here, great videos! just important question this type of technique is going to be more hard on the knees??? like I am thinking on if I've to choose between the factors that you mention and preserve more the health of the knee. Cheers!!
Hi Esteban. Have a look at our ‘Move Fast’ video because in there, the first thing we talk about is ‘walking soft & easy’, which means keeping a slight bend in the knee at all times. We recommend this mainly because it helps keep your walking technique smooth, so you can get more speed out of each step but this also looks after your knees. The reason I mention this is that you want to keep your basic walking technique the same even if you’re walking uphill or downhill. When you’re going fast downhill, like in this video, it would be easy to lock your knees when your feet hit the ground & because you’re going downhill, this could hurt your knees. So it’s really important to get the basic technique right (with ‘soft’ slightly bent knees) for the way you walk all the time & then this will make sure you don’t hurt your knees when you go downhill. I hope that makes sense? Glad you like the videos & I hope you enjoy your Sport Walking. All the best. Roger
Very informative and pragmatic tips. very useful ...
Thanks Seema
3:07 is where it starts
Would you recommend running downhill ?
Strictly speaking, if you’re Sport Walking then running would be out because you need always to have one foot on the ground but in terms of general pros & cons, if it’s a steep descent, unless you’re a mountain goat like Killian Jornet, chances are walking fast will be more stable &, quite possibly, faster. So I guess it’s all about the conditions & your level of confidence with speed on steep descents. I’ve tried both & found fast walking gave me more control & therefore I felt able to push harder. It’s possible I wasn’t quite as fast as if I’d run but then if you don’t feel as secure, you can hold back on speed, so ironically the ‘slower’ option can be faster! Don’t know if that helps? Cheers. Roger
@@sportwalk many thanks for the reply/info
Thank you for another very interesting video of the science of effortless sports walking. I collect and practice them all...
Thanks Peter, glad you liked it!
Great video as always Roger!!!!
Cheers Matt! 👍