Downhill running is one of the most damaging parts of trail racing, not because it is aerobicly hard, but because it places heavy eccentric load on the muscles, especially the quads. In this episode, we explain why downhill running creates so much soreness and fatigue, and why the solution is not to avoid it, but to train it progressively.

The key idea is that downhill training should be treated like strength training for runners: small doses create adaptation, but too much too soon can disrupt the rest of your training. We cover the repeated bout effect, common mistakes runners make, and how to build downhill durability safely through controlled exposure, good technique, and eccentric strength work.

The main takeaway is simple: train downhill like strength work, not like free speed.

In this episode of The Trail Running Briefing, we explore one of the most important but misunderstood ideas in endurance training: you often run faster by slowing down more often. Many runners make the mistake of pushing too hard on easy days, turning most of their training into moderate effort and limiting recovery, consistency, and performance. This episode explains why truly easy running is essential for building aerobic fitness, supporting recovery, and preparing you to perform better in key sessions and races. The message is simple: easy runs should feel easy, and that discipline is often what leads to long-term progress.

In this episode of The Trail Running Briefing, we unpack why Zone 3 is one of the most misunderstood training intensities in endurance sport. Often dismissed as “junk miles” or the “grey zone,” Zone 3 is frequently criticised simply because many runners use it by accident rather than with a clear purpose.

This episode explains why that view is too simplistic, especially for trail runners and masters athletes. We explore how well-structured Zone 3 work can help build strong, sustainable endurance, improve climbing-specific fitness, and develop the ability to manage lactate efficiently during harder efforts.

We also look at why combining brief periods of Zone 4 with sustained Zone 3 work can be so effective. Instead of seeing lactate as just a problem, this approach helps runners understand how the body can reuse lactate as a fuel source, while avoiding the excessive mechanical stress that often comes with faster, more aggressive sessions.

The key message is simple:

Zone 3 is not junk when it is used deliberately. The real mistake is drifting into it too often without intent.

This episode gives trail runners a practical framework for using Zone 3 wisely within a balanced training week.