For runners who rely on a little help from gravity to qualify for Boston, we regret to inform you that it’s all downhill from here. That’s because the BAA just announced a “downhill results index” that penalizes qualifying times from certain speedy courses: “Will Boston’s New Rules Make Downhill Marathons Extinct? The Answer is Complicated.” Outside reports that races with a net elevation drop between 1,500 and 2,999 feet will receive a 5-minute time adjustment, while those dropping between 3,000 and 5,999 feet get a 10-minute penalty. Popular races that will produce a 5-minute penalty include the St. George Marathon and the Las Vegas Marathon. The article reports that while these adjustments would have reduced the number of downhill qualifiers for the 2025 Boston Marathon by about 40 percent, a full 60 percent of those runners would have still qualified. The data shows older runners may have an easier time overcoming these penalties than younger ones. On the steepest courses, an estimated 80 percent of men under 45 would fail to qualify under the new rules, compared to 57 percent of older men. If you still plan to tackle a downhill course, you’ll need to master the descent, and for that, we turned to “How Downhill Running Builds Better Legs.” The guide suggests using a slight forward lean from the hips to take advantage of gravity instead of leaning back and braking. This form of eccentric muscle training builds serious leg strength, but it’s crucial to add it into your routine gradually. The author warns that downhill repeat workouts are extremely tough, so you should consider starting with just one session a month before progressing.

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