Trail running is done on uneven surfaces, so it is important to have a trail running warm-up routine in place to work your muscles before setting off on the run.
Having a pattern of exercises will increase flexibility and strength, enhance flexibility, raise endurance, and ultimately aid in the minimization of injury risk
A Good List to Follow For Trail Running Warm-Ups
Stand on a step with the heel of the leg to be stretch resting off the back of the step. Drop the heel down by slightly bending the opposite knee until you feel a stretch in your calf. Hold for 30 seconds and repeat.
Stand on a step with the ball of your foot on the edge of the step. Drop the heel down and then rise on your toes. Change Continue in reps of 10 for three sets.
Start by standing on your left leg, lift your right leg straight toward the 12 o’clock position if you were standing on a clock. Gently swing the right leg forward and back, from 12 o’clock to 6 o’clock. Repeat 10 to 15 times each leg.
With your knees aligned, put your front knee over your shoe and back knee pointing down.
Keep your knees, hips, and shoulders all facing in the same forward direction. Be aware of how you distribute your body weight. Repeat for a total of 10 on each side.
With your feet facing forward, spread your feet hip-width apart. Squat up and down 15 – 20 times.
Planking is a great way to warm up the whole body. Start on the floor on your side with your feet together and one forearm directly below your shoulder.
Hold in your core and raise your hips until your body from head to toe is in a straight line. Switch to the other side and repeat 15-20 times.
Lie face down with your arms reaching out in front of you and your legs extended behind you. Engage your core and glutes and raise your arms and legs and chest off the floor. Hold for 20 seconds and repeat 8-10 times.
There is a special feeling when you run an open trail terrain. It brings running and nature together which beats treadmill running. Research shows that exercise done outside in nature can help you stick to a fitness plan. Use a good warm-up before your run.
Training For A 10K Without Injuries
Running and injury, they always go together. When you’re training for a 10K without injuries it’s crucial that you undergo a structured training system. This way you will learn how to run fast without getting hurt having the proper training.
It is best if runners would have an automatic reaction to steering away from any accident or serious injury while running. But that is quite near to impossible.
Pure Therapeutic Ketones
Ketones make “healthy” a lifestyle we can all be successful at!
Do you lack energy and suffer from brain fog (mom’s brain), stubborn belly fat, achy joints, poor digestion, skin problems, poor sleep?
Would you like my free coaching and earn results like my friends inside our better life community?
Click Here to learn how the Drink Ketones for 10 Day Challenge could help with fat loss, improve your health and athletic performance.
Ketones also help with muscle preservation as you burn body fat….it’s a win/win for both men and women.
We need to be strong and durable as we age so we can take care of ourselves without assistance for as long as possible.
Drinking KETO//OS NAT is diet independent, which means no specific diet is required to enjoy the benefits. This is why this product works so amazingly well!
However, drinking ketones daily, along with consuming lower carbohydrate meals and a consistent exercise routine can improve your well-being.
*Results represented in these images are specific to this individual and may not be representative of your results based upon your diet, exercise, lifestyle, and health factors.