12-minute Quad Burning Follow-Along Workout

Strength Training:

The Downhill Runner’s Secret Weapon

If you’re eyeing a downhill course like Snow Canyon Half, you already know the views are epic—and the quads can be equally unforgettable. Downhills are sneaky: they feel fast, but the braking forces and eccentric load (your muscles lengthening under tension) can turn fresh legs into jelly by mile 10.

That’s why strength training isn’t optional—it’s your insurance policy for speed, resilience, and happy knees. 

With just over 8 weeks to go, for Snow Canyon, you have the perfect runway to get stronger, protect your joints, and show up confident on race day.

Why Strength Matters (Especially for Downhill)

• Eccentric quads = knee protection. Controlled lowering moves (think step-downs and split squats with slow lowers) teach your quads to absorb force so your knees don’t take the hit.

• Hips steer knees. Strong glutes keep your knee tracking clean over your toes—less wobble, less ache.

• Lower legs = shock absorbers. Calf + soleus + tibialis work keeps your feet poppy and cramps at bay.

• Core holds posture. A stable trunk prevents overstriding (aka extra braking).

Try This Today (Free 12-Minute Video)

I’ve included a follow-along 12-minute quad burner—perfect starter dose for downhill legs.

Click play and follow along, then tell me how your quads feel on a 1–10 scale. If you feel that good burn without wreckage, you’re in the sweet spot.

How Often Should Runners Lift?

2 days/week of focused work is plenty. Keep sessions 25–40 minutes, 48 hours apart when possible.

Prioritize quality over soreness—you’re a runner first.

Ready to Commit? Join My 8-Week Strength Program

Snow Canyon is just over 8 weeks away—now is the time to get those knees strong and ready.

My plan is built for runners (not gym rats): two sessions per week, video demos, exact tempo cues, and downhill-specific progressions.

8-Week Strength Training for the Downhill Runner

Unlock your downhill racing potential with our specialized 8-week strength training program!

This program focuses on building the muscle strength and stability you need to conquer those slopes with confidence and speed.

Say goodbye to jarring impacts and hello to a smoother, faster, and injury-free downhill race.

Enroll now and elevate your downhill performance!

Get your FREE Strength Assessment here!

Or

Join our online 12-week strength program here!

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Join our Running Workshop here!

Or

Learn how you can run more efficiently Running Assessment

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