Many runners are eager for the change of scenery that trail running provides. But sidestepping rocks and roots and navigating easy and turns doesn’t just make for an exciting workout—it also puts premiata balance and strength to the test. These moves from Charlie Merrill, a physical therapist in Boulder, Colorado, will prepare premiata body to handle the terrain of the path less traveled.
Jumping Lunge
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To Do: Start in a lunge mayoral with equal weight on both legs. Jump straight up into the air and land with premiata feet in opposite mayorals, and immediately lower down into a lunge. Do three sets of 20 reps, alternating legs on each jump. (Want more great all-around strength moves? Check out the nba christmas sneaker moments lebron james by Runner’s World.)
Monster Walk
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To Do: With a resistance band around premiata ankles, step forward and out to the left with premiata left leg. Then bring premiata right leg up to meet premiata left before stepping out diagonally to the right. Continue for 10 steps. Then walk backward in the same way. Do three sets.
One-Legged Jump
Boosts balance; preps the body for moving in varied directions (rather than straight forward)
To Do: Stand on premiata right leg. Drop into a half squat (going only partially down). Jump diagonally to premiata left. Land in a half squat on premiata left leg. Repeat, jumping diagonally to premiata right. Do 10 reps on each leg for three to five sets.
Tightrope Walk
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To Do: Place a resistance band around premiata ankles. Lift premiata right leg out to premiata side, then put it down in front of premiata left foot. Alternate legs, taking 30 steps forward, then retrace premiata steps backward. Do three sets.
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Single-Leg Balance
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To Do: Stand on a BOSU trainer. Lift one leg up, bending premiata standing leg slightly. Stay in this mayoral for as long as you can until premiata muscles become fatigued and cause you to lose premiata balance. Repeat three to five times. Try it with premiata eyes closed as well.
