Mobility & Strength Exercises To Improve Your Trail Running - Medshield Movement

Mobility & Strength Exercises To Improve Your Trail Running

These exercises are not only great for trail runners, but help improve everyone’s mobility and agility. Add these to your weekly gym sessions or do them at home as part of an active recovery day.

Trail running is a dynamic and challenging sport that requires agility, balance, strength and mobility to navigate the uneven terrain and varied elevations found on trails. The below workout is designed to improve mobility and strengthen muscles that will support sports like trail running. Make sure that you perform each exercise with proper form to prevent injuries (use a trainer, mirror or videos to help you).

Warm Up:
1. High Knees
Stand tall and run in place, bringing your knees up to hip level. Keep your core engaged and your back straight.
Do this for 1 to 3 minutes depending on your fitness level.

2.Leg Swings
Stand next to a wall or a sturdy object (street light, pillar) for balance. Swing one leg forward and backward in a controlled motion.
Switch legs after 10-15 swings.



1,Single-Leg Deadlifts
Hold a dumbbell or kettlebell in one hand (practice with different weights beforehand to find the right heaviness to suit your strength level). Stand on the opposite leg, keeping a slight bend in the knee. Hinge at the hip, lowering the dumbbell toward the ground while extending your free leg behind you. Return to the starting position.
Do 3 sets of 10 on each side.

2. Step-UpsStand in front of a bench or a sturdy box (or even use a set of stairs).
Step up with one foot, bringing the other knee up to a 90-degree angle. Step back down and repeat on the other side. Do 3 sets of 1 minute alternating step-ups with a short break in between, as needed. Looking to really activate your glutes? Try this workout here:

3. Lunges
Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Push back to the starting position and switch legs.
Do 3 sets of alternating lunges, 10 on each side.

Start in a low plank position, with your elbows on the ground. Lift your body off the ground, engaging your core to hold a tight line. Hold for 30-60.
Repeat 3 times with breaks in between as needed.

5.Russian Twists
Sit on the ground with your knees bent and feet flat in front of you. Lean back slightly and twist your torso from side to side, holding a weight or a medicine ball and bringing it towards the floor on either side of you.
Do 3 sets of 1 minute alternating russian twists, with a short break in between, as needed.


Cool Down:

  1. Hip-Flexor Stretch
    Kneel on one knee, with the other foot in front, forming a 90-degree angle. Push your hips forward slightly and hold the stretch.
    Hold for 30 seconds, up to one minute, on each side.
  2. Ankle Circles
    Sit down with your legs extended. Rotate your ankles in a circular motion, first clockwise then counterclockwise.
    Do this for at least 30 seconds, up to one minute, on each side.
  3. Cat-Cow
    Get on your hands and knees in a Table Top position. Press your hands into the floor, arch your back and look up while lifting your head as you inhale (Cow) and then exhale and round your back towards the ceiling and gaze towards your belly button (Cat), moving smoothly between each position. Repeat this movement slowly and with focus for 1 to 5 minutes.

By incorporating these mobility and strength exercises into your training routine, you’ll not only improve your trail running, but also improve your overall fitness and agility while lessening your chance of injury. Looking for ways to make your winter running training more fun? Try these:

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