They say it’s easy, but how does decline actually affect my body?
We run indoors, we run outdoors, up hills, and down hills, and even sometimes in circles, but the question still remains, what’s the best?
You burn the most calories running uphill, and by all means you should, hills can be a beast. Running uphill activates the posterior chain of your body, meaning you work your glutes, hamstrings, and calves much more than you would at little to no incline. When you activate more muscles, you burn more calories. It’s as simple as that. The science is straightforward, but it gets a little fuzzy when the hills go down instead of up.
So, is running downhill better than running flat?
The answer isn’t quite as cut and dry. Both have their pros and cons.
Running Downhill: PROS
Strengthens quadriceps
Changes joint angles
Lengthens stride
Adds variety
Strengthens knee stabilizers
Running Downhill: CONS
Faster muscular fatigue
More impact and force on joints
Encourages heel striking
Running Flat: PROS
Great for increasing speed
Lower impact than downhill
Running Flat: CONS
Little change in range of motion on joints
Minimal muscle activation (less than uphill or downhill)
Little variety
The Final Consensus:
Mix it up! Run uphill, run downhill, and even run on flat surfaces on occasion. Every terrain has its own unique purpose, so don’t hesitate to change up your routine. Try new routes, and avoid getting stuck in a training rut. Keep training hard!
Becca Capell
iFit Head Trainer
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
