Trail Running/Walking
An outdoor cardiovascular activity on uneven terrain that builds lower body strength and engages stabilizer muscles.
Instructions
- Choose a trail in a park or natural area with varied terrain.
- Wear appropriate footwear with good traction and support.
- Begin at a comfortable pace, either walking or running depending on fitness level.
- Pay attention to uneven terrain and adjust your foot placement accordingly.
- When ascending hills, lean slightly forward and use shorter steps.
- When descending, take smaller steps, keep knees bent, and control your pace.
- Continue for the desired duration or distance.
Tips
- Start with shorter distances and gradually build endurance.
- Focus on proper foot placement to avoid injury on uneven surfaces.
- Descending is harder on joints; reduce speed and use shorter steps going downhill.
- A 150 lb person burns over 200 calories in 30 minutes walking uphill and 500+ calories running trails.
- Trail work engages stabilizer muscles more than flat-surface running.
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Distance |
|---|---|---|
| Gain strength | 3 | 300 m |
| Build muscle | 3 | 700 m |
| Build endurance | 3 | 1.3 km |