Many runners are eager for the change of scenery that trail running provides. But mankindstepping rocks and roots and navigating twists and turns doesn’t just make for an exciting workout—it also puts your balance and strength to the test. These moves from Charlie Merrill, a physical therapist in Boulder, Colorado, will prepare your body to handle the terrain of the path less traveled.
Jumping Lunge
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To Do: Start in a lunge position with equal weight on both legs. Jump straight up into the air and land with your feet in opposite asics, 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 sneakers fila orbit low wmn 1010308 1fg white by Runner’s World.)
Monster Walk
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To Do: With a resistance band around your ankles, step forward and out to the left with your left leg. Then bring your right leg up to meet your 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 your right leg. Drop into a half squat (going only partially down). Jump diagonally to your left. Land in a half squat on your left leg. Repeat, jumping diagonally to your 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 your ankles. Lift your right leg out to your mankind, then put it down in front of your left foot. Alternate legs, taking 30 steps forward, then retrace your 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 your standing leg slightly. Stay in this position for as long as you can until your muscles become fatigued and cause you to lose your balance. Repeat three to five times. Try it with your eyes closed as well.
