Running Uphill, Downhill, or Flat??

Running Uphill, Downhill, or Flat??

Running down hill This is not the best idea for any person to do.  The downhill gives you the speed, but too much will make you fall.  This means that you need to slow down your pace while contracting your muscles.  This is a type of eccentric contraction.  An eccentric contraction is done daily, but is the most dangerous of the 3 contractions.  It feels easier because you do not need to make as much ATP (energy), because you are not actively contracting, you are holding the contraction and slowing yourself down; so breathing will be easier.  It is harder on your muscles, attachments, and joints because there is more pounding. If you are going to run downhill anyway make sure you are stepping downhill you need to be conscious to still do heel- toe, not toe-heel or flat foot plant as this will most likely give you agitation to the bottom of your foot, commonly diagnosed as plantar fasciitis; also keep your weight behind you instead of in front of you; and take smaller steps.   Running Up hill / level ground You need to be more conditioned to run uphill, especially the steeper it gets.  If you do not exercise much and attempt to run for more than even a few minutes uphill, you may develop shin splints.  Shin Splints are very painful, this is where the muscle from the front of the calf separates from the bone and inflammation happens which just ups the pain and decreases blood flow.  The last stage before takeoff of the foot is plantar flexion (toe pointing down), making it a rapid stretch than strengthen to bring the toe back up, more so if uphill. It is "harder" to run uphill and hard flat because you need to actively contract the muscles, meaning you need more oxygen to produce lots of ATP= energy.  But contractng uphill or level ground is easier on your joints, muscles, and attachments.  It also allows you to run heel- toe, and have a little of your weight forward- which is what our body is used to.  This makes it much safer.