The Boston Marathon’s Real Challenge? To go down

The Boston Marathon is a little over a week away, and that means many runners are upset over those final climbs, especially at the notorious Heat Break Hill 20 miles.

The secret about Boston, though, is that the course also requires a skill that many of its 30,000 attendees probably spend a little time thinking about or preparing for – walking down the aisle.

The overlying section usually attracts the attention of all but the Marathon Course, which runs northeast to Hopkinton, Mass. From, goes to Copley Square in the back Bay neighborhood of Boston, which is called the “net downhill” race. It grows to about 450 feet at 26.2 miles, making it indispensable for world records.

Much of this elevation is done within the first five miles. The starting line is 490 feet above sea level, and the first mile is reduced to about 130 feet. The course goes further down 180 feet or until the runners reach Framingham, Mass., After the five-mile mark, the third of the eight municipalities on the course. The next 10 miles are a slight rise, but it’s a lot flat and down because the Newton Mountains drop to just 60 feet above sea level before starting at the 16 mile mark.

But don’t be fooled: the bottom slip isn’t jarring.

“Quadriceps muscles have to work harder to balance and move lower to help control gravity,” said Bill Pierce, an emeritus professor and health scientist at Furman University in Greenville, SC. Co-author of the training guide, “Run Less. Walk faster,” explained.

Countless Boston fighters are aware of the fear that comes around when their squad starts racing before the race is over.

Amanda Waters, a 17-time Boston finisher and coach of the Boston Athletic Association’s charitable team, said the bottom line is forcing runners to push back, though a little, to prevent them from ending. Because of this arrangement, the feet are more likely to heel, which makes them both different and, in some cases, more stress on the crow, the blade, and the hamstring than on the ground or the top.

“It’s a different kind of race because you work the quads a lot in the first half and then the hamstrings in the second half so you really have to prepare those muscles to stand on the job,” said Jordan Metzel. , Sports medicine physician. And author of “Running Strong: A Complete Guide to a Sports Doctor to Have a Healthy and Health-Free Life”.

If you’re running the Boston Marathon for the first time on April 18 and haven’t gotten the memo on the train below, you might be a little surprised we waited 10 days before the race to write about it. (However, we do have some tips for your next mountain breeder. Subscribe to us Weekly newsletter here.) It’s really too late to do anything that will help to dial back the miles on race day and avoid getting injured. But there is still a way to regulate the race and the first half of the lower half that can alleviate the pain and drama that often causes the pain.

Jess Mowold, a coach on Runner’s World + staff, said that if strength and heel training was not part of your preparation, then focus on what you can control. Be careful Get on your feet lightly and quickly. Shake with your hands Control your hands with effective circular motion. “Be aware of this in the first mile as you measure how you feel,” Molloy said. “At least beatific. Have courage

In the name of Paul Revere, do not, we repeat, do not go out quickly. There will likely be a runner boasting about three hours to the starting line on the bus or in Coral. Ignore them.

Dave McGillivray, race director, said patience is important, “Hold back a little in the first half as you avoid both goals and you have some left in the tank for the second half.” He will know This is McGillivray’s 50th consecutive Boston Marathon. He was running at night, after his race director duties were over.

But it can be difficult to hold back on a path where it is tempted to move faster, with the force of gravity in the lower sections, with all the excitement of a race day. Boston has the fastest field of any big-time race. It requires almost all players to meet eligibility criteria. The McGillivray Race Plan is well worth a consider, though.

“I make my way down the mountain a little bit shorter, almost as if I do more shifts instead of running, just to eliminate all that threat, and it works,” McGillory said. “I might be a little slower than if it were a flat stretch. That’s fine, and for me it’s better to crash the climb and then shuffle survival for the last 10k.

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