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The Trail Running Workout
There are so many reasons to trail run … from soul searching to reducing impact placed on the knees … I may just be inspired by all of the craze I’ve seen pop up around trail running, or maybe I am just amped for spring. Either way, that’s what this workout is all about. So get motivated to hit the dirt and find a new path to travel. Or, if you feel like just hiking, use the moves to get a little extra out of your adventure!
To download a pint out version of this workout click here!
1. Run Uphill
It’s pretty easy to go up if you’re starting at the bottom of a hill, so this is a no-brainer! However, the key is to run at different intensities from walking to sprinting. Go for switching up the pace every 30 seconds.
2. Run Downhill
After running up hill it might not sound too appealing to run back down, but believe it or not it is extremely good for the body. Opening your stride limits painful knee impact that short hard steps give you when going downhill. It is also a proprioceptive rich movement, meaning it teaches the brain to work better with the body, which in turn leads to better coordination! Who doesn’t want to be less clumsy?!
3. Tricep Dips
A Angle your body back on a rock or ledge so that it is completely straight head to toe. B Lower and lift your butt, engaging your Triceps (outer arm muscles) to guide you.
Quantity: 3 sets of 12 throughout your run
4. Incline Push Ups
A Find a sturdy rock to lean against, arms straight with hands only about 6-inches apart. B Bend your elbows back, and bring your chest to the rock for one push up.
Quantity: 3 sets of 12 throughout your run
5. Downward Dog
Once you’re to the top of the trail, it’s time to cool off with some yoga. Start in Downward Dog with feet 6-inches apart, arms over ears, and spine completely straight.
6. Upward Dog
This one made me feel like the little mermaid of the mountains! Lay on your stomach with your hands by your hips, then straighten your arms, lifting your chest from the ground.
7. Warrior 2
Open your stance and lunge forward on one leg while leaving the back one straight. Your front foot should be pointed forward and your back twisted 90 degrees. Straighten your arms out so they’re parallel to the ground.
8. Tree
Stand tall on one leg, the other bent with your foot resting either above or below your knee. Bring your hands together at the center of your chest and embrace your beautiful surroundings.
It is super important when trail running to get laced up with proper shoes. Make sure you pick something with plenty of heel and arch support, shock absorption, and traction. These ASICS worked very well for me! Do me a favor and bring me along your own trail run or hiking trips with #FNLfit!
For my full outfit, follow these links:
- Nike Pro Classic Swift Sports Bra
- Nike Dri-FIT Epic Run Lux Crop Running Tights
- ASICS GEL-Nimbus 16 Running Shoes
