Downhill running (DR) is a double-edged sword—it builds eccentric strength but can also wreck your legs and nervous system if not managed properly. The latest research confirms that while repeated exposure reduces soreness, it doesn’t prevent neuromuscular fatigue. So how do you strategically incorporate DR into a training plan without overloading your nervous system?

Let’s break it down.

Understanding Nervous System Load in Training

Your nervous system drives performance—some sessions drain it, while others allow it to recover. To maximize gains while avoiding burnout, your training should have a balance of:

🔹 High Nervous System Load Days (High-Intensity Days)

  • Max strength training (heavy lifts, explosive movements)
  • Sprinting, jumping, or plyometrics
  • High-intensity interval training (HIIT)
  • Long or hard endurance sessions (race pace, tempo runs)
  • Downhill running (because of its eccentric demand)

🔹 Low Nervous System Load Days (Recovery & Skill Work)

  • Easy aerobic runs or cycling
  • Mobility work & stretching
  • Technique drills & coordination training
  • Movement snacks & light activity
  • Submaximal strength work (low volume, slow tempo)

Where does Downhill Running fit?

  • High-load: DR taxes the nervous system due to eccentric stress. It should be scheduled on a hard day, not a recovery day.
  • Recovery: Since DR causes fatigue, the next day should focus on low-intensity movement and recovery strategies.

How to Program Downhill Running in a Training Week

1️⃣ Use Downhill Running on High-Load Days

Think of DR like heavy strength work—it needs time to recover from. Pair it with other intense workouts so your nervous system gets taxed all at once, leaving recovery days truly light.

✅ Example: “Hard Day” Training Session

  • Warm-up
  • Strength Training (Heavy Lower Body) OR Sprint Work
  • Downhill Running (Moderate Volume)
  • Short Mobility & Recovery Work

2️⃣ Follow DR with Low-Intensity Days

Since DR creates neuromuscular fatigue, the next day should be low intensity—light movement, mobility, or an easy aerobic session.

✅ Example: “Recovery Day” After DR

  • Easy cycling, walking, or swimming
  • Mobility work & stretching
  • Light bodyweight exercises (core, band work)

3️⃣ Gradually Increase DR Exposure

The study showed soreness adaptation happens, but neuromuscular fatigue remains. That means you shouldn’t overload DR volume too quickly—treat it like adding weight to a barbell.

✅ Example Progression:

  • Week 1: 1 short DR session (low incline, low volume)
  • Week 2: Increase incline or duration slightly
  • Week 3: Add an additional DR session OR increase volume
  • Week 4: Deload (reduce DR intensity & volume)

By progressing slowly, you allow the nervous system to adapt without accumulating too much fatigue.

Final Takeaways: Make DR Work for You

✔️ Schedule Downhill Running on High-Load Days – It’s an intense stimulus, so don’t mix it with recovery.
✔️ Follow With a True Recovery Day – Let your nervous system reset with easy movement.
✔️ Progress Gradually – Just because soreness decreases doesn’t mean you should overload volume too fast.
✔️ Think of DR Like Strength Training – It builds resilience, but you need rest to reap the benefits.

By being strategic, you can get the benefits of DR without letting it drain your system. Train smart, recover smarter, and let DR make you stronger, not exhausted!