Practice can help you make up ground on the downhills.

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Erik Stanley
Founder of Trail Roots Running
2015 Cap10K Champion
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Many runners are nervous about the challenging hill climbs in the Cap 10K. One important tip to remember is to practice downhill running as well. You can make up ground by running faster on the downhills without spiking your heart rate like you do running hard uphill. This does wear on your muscles though, so it is important to prepare them before the race. Run normal or without breaking your stride as much as possible. Also do wall sits 2-3 x week. Squat down with your back against a wall and hold it for 30-60 seconds. Rest 1 min and go again! This will help strengthen your quads and help prepare you for some downhill running!

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