Trail Running/Walking

Instructions

Running or hiking on trails will get the blood pumping and heart beating almost immediately. Make sure you have good shoes. While you use the muscles in your calves and buttocks to pull yourself up a hill, the knees, joints and ankles absorb the bulk of the pounding coming back down. Take smaller steps as you walk downhill, keep your knees bent to reduce the impact and slow down to avoid falling.
A 150 lb person can burn over 200 calories for 30 minutes walking uphill, compared to 175 on a flat surface. If running the trail, a 150 lb person can burn well over 500 calories in 30 minutes.

Frequently asked questions

What muscles does the Trail Running/Walking work?

Trail Running/Walking primarily targets the Quadriceps. It also engages the Calves, Glutes, Hamstrings as secondary muscles. This makes it an effective cardio exercise for building quadriceps development.

Is the Trail Running/Walking suitable for beginners?

Yes. The Trail Running/Walking is a beginner-friendly exercise. Focus on proper form before adding weight or intensity. It's a great movement to include early in your training.

How many sets and reps should I do for the Trail Running/Walking?

Perform the Trail Running/Walking for 30-60 seconds per set, or incorporate it into a circuit. Aim for 3-5 rounds with 15-30 seconds rest between sets. Adjust duration based on your fitness level and heart rate.

What are good alternatives to the Trail Running/Walking?

Good alternatives include the All Fours Quad Stretch, Alternate Leg Diagonal Bound, Backward Drag. These exercises target similar muscle groups (Quadriceps) and can be substituted based on available equipment or training preference.

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