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    Trail Running Guide for Beginners + 3 Workouts to Try

    by SELF August 6, 2022
    written by SELF

    From flat gravel paths to rolling wooded hills, trails offer challenging terrain—and usually an inspiring natural setting—that activates more muscles and tones all over. Here’s how to get started, plus three workouts to try.

    Emma Coburn, the Olympian and three-time USA Track & Field outdoor champion will inspire you to try one of these six track and trail workouts designed to improve speed, rev your metabolism and tone muscles. Happy trails!

    Trail Running Workouts

    Strengthen Muscles: Off-Road Hill Repeats

    “Trail running works every muscle in the body,” says Tim Neckar, founder of RunnerOne coaching in Houston. “With uneven terrain, winding trails and hills of various steepness, you’re constantly adjusting and seeking where to put your feet.” Pumping your arms, especially on the uphill, works your upper body, too. (To avoid hunching over, which puts more stress on your quads, keep your gaze out in front of you.) Bonus: Uphill work is a targeted way to tone the butt.Maximize these total-body benefits with this hill-interval workout from Kim Dobson, a USA mountain-running champion and high school cross-country coach in Grand Junction, Colorado: Find a gravel or dirt path with about a half mile of gradual elevation gain. Start with lunges (forward, backward and lateral), leg swings and 10 minutes of easy jogging to warm up, then run four minutes uphill at level 8. Slowly jog back down and repeat. Work up to five or six intervals.

    Melt Fat and Stress: Trail Tempo

    A mile on the road or treadmill isn’t the same as a mile on the trail because of variations in pace, elevation and terrain, says Erica Gratton, a USA Track & Field–certified coach with Conejo Valley Trail Runners in Westlake Village, California. Many outdoor athletes use the trail to run “by feel,” forgetting about pace or mileage and focusing on perceived effort. When you find that sweet spot where running feels challenging yet comfortable, you’ll be in an optimal fat-burning zone. Plus, the scenic views and chirping birds can provide a lasting mood boost. For a fun but effective workout, try a trail tempo run. Set a goal (say, to run for 30 minutes) and divide that into thirds. Make the first third an easy warm-up jog; the second, a run at level 8­­ you’re able to talk, but not for long); and the third, a nice, slow recovery. As you gain stamina, increase your segment times for each part.

    Work Your Core: Trail Mix

    The sidestepping, bounding and rock-hopping motions of trail running are, in many ways, more effective than conventional ab exercises, Gratton says. They engage every core muscle while also improving balance and agility. To get an even fuller core workout, find a trail that has fitness stations­—like balance beams and parallel bars—or one with natural obstacles like fallen logs, tree stumps and stream crossings. Keep your balance while running across a log. (Test it first to make sure it’s not slippery.) Do 10 step-ups on a tree stump, or tougher yet, jump up for a plyometric burst. Running near a stream? Pick a good path across the water and rock-hop for a challenging physical and mental workout.

    Learn the Lingo

    Elevation Gain: The amount of climbing, in feet, along a trail. You can gauge a trail’s difficulty by its elevation gain and distance. For a gentle run, look for less than 100 feet of gain per mile.

    Technical: When a trail is described as technical, you can expect rugged elements like rocks, roots or steep sections. Take your time (walk if you have to) and watch your step.

    Rail Trail: Many cities have converted old railroad beds into gravel or paved rail trails, sometimes called greenbelts. They tend to be smooth and gentle, ideal for beginners.

    Singletrack: A narrow trail that forces you to run single-file. Doubletrack trails are wider. Either way, stick to the route: Deviating from it can be dangerous and bad for the environment.

    Know Before You Go

    When heading off-road, follow these rules of the trail:

    • Start on a relatively smooth path, rather than one full of rocks, roots and steep hills. This will ease your muscles into the challenges of trail running, while minimizing your risk of falling.
    • Use your arms for balance. Spread them wide, elbows bent, while traversing technical terrain.
    • Focus on the ground 10 feet ahead of you to give your brain time to read the trail. If you’re staring at your feet, you’re more likely to stumble.
    • Uphill runners yield to downhill ones, particularly on trails that are singletrack; all runners yield to mountain bikers. When you approach hikers or slower runners, announce “On your left!” or “Runner up!” so you don’t startle them.
    • Be prepared. Carry water, snacks, keys and your phone in a hydration belt or backpack.
    August 6, 2022 0 comment
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  • Sports

    Prep for a 10K with Just 3 Runs per Week

    by SELF August 6, 2022
    by SELF August 6, 2022

    Yes, you can run a 6.2-miler in four weeks with just three workouts a week. You’ll earn serious bragging rights and burn some 650 calories. We mapped out a simple calendar that’ll help you get t

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  • Sports

    7 Full-Body Kettlebell Exercises

    by SELF August 6, 2022
    by SELF August 6, 2022

    Kettlebells may be the ultimate training tool. Give them a try with these beginner-safe (but still challenging) moves, which deliver toning, core strengthening and a cardio session—all in one wo

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  • Sports

    How to Clean Your Exercise Mat

    by SELF August 6, 2022
    by SELF August 6, 2022

    Whether you enjoy the 26 poses during traditional hot yoga or a fast-paced Vinyasa flow, there’s one thing for certain: your yoga mat gets dirty, fast. But if you’ve ever wondered just how to cl

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  • Sports

    No-Equipment Moves that Firm Your Glutes

    by SELF August 6, 2022
    by SELF August 6, 2022

    Dancing at 305 Fitness—a hugely popular dance-cardio studio in New York City and Washington, D.C., complete with live deejays and party lights—isn’t just about shaking what you’ve got. It’s abou

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  • Sports

    If You Only Have 5 Minutes to Work Out, Try This

    by SELF August 6, 2022
    by SELF August 6, 2022

    In an ideal world you’re logging at least 150 minutes of moderate intensity (or 75 minutes of vigorous) exercise per week. However, the reality is that it’s not always possible to fit in a full

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  • Sports

    Could This Move Be Better for the Abs than the Plank?

    by SELF August 6, 2022
    by SELF August 6, 2022

    Planks are great, but you can’t create a strong, firm core from planks alone. You need a toolbox of exercises to pull from for some variation in your routine.
    Need a new move to try before you h

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  • Sports

    5-Move Arm and Ab Workout

    by SELF August 6, 2022
    by SELF August 6, 2022

    These moves tighten and tone two areas you’ll want to show off when you hit the beach. Plus, your core will get stronger, giving you better balance. Mahri Relin, founder of Body Conceptions stud

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  • Sports

    Hate Crunches, Planks & Burpees? Try This Ab Workout

    by SELF August 6, 2022
    by SELF August 6, 2022

    Pilates is a fantastic low-impact workout that strengthens your entire body, but it’s particularly effective at strengthening abs. We asked Amanda Masarjian, Miami-based Pilates instructor to cr

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  • Sports

    4 Moves to Ease Chronic Back Pain

    by SELF August 6, 2022
    by SELF August 6, 2022

    Whether it’s from your desk job or just a really long drive, you can ease those aches with these expert-recommended exercises.
    You know that feeling—probably around 4 P.M.—when everything from y

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