Thinking of phoning it in for your daily workout? Don't head to the couch just yet. This routine will get your kicks (and lunges) in—all you need is 20 minutes to spare.
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You meticulously track your fiber and protein to ensure that you're getting enough to be full and satisfied. You don't go too long without eating, lest your appetite get totally out of control. And you pay attention to your body's appetite signals, because if you truly feel hungry, that means you should eat, right?
Trail running can cause more muscle breakdown than running on flat ground, because your leg muscles are contracting eccentrically for longer, Roche says. The breakdown is good because it leads to muscle growth and increased strength, but it also means you'll need to take care of your muscles to prevent injury. Make time to foam roll for 10 minutes a day, focusing on your quads, hips, butt, calves, and shins, he recommends. (Also try runner-friendly yoga poses to keep muscles loose.)
Leg and core strength are key for thriving on the trails, Roche says. He suggests doing three minutes of lunges—one front, one lateral, one rear, then switching legs—and one minute of step-ups on a box every other day. Then work up to one minute each of front and side planks. "Those seven minutes can make a big difference," Roche says. (Use these bodyweight moves as a guide to strengthen off the trail.)
Let It Go On the Way Down
On steep descents, your natural instinct is to throw on the brakes by digging in your heels, Hicks says. "But that's actually quite impactful on your skeleton, because it doesn't allow your muscles to absorb the shock of your landing," she says. Instead, adjust your cadence by speeding up your footfall. "Think of your foot just tapping the ground before it comes immediately up again," Hicks says. And try to land with your entire foot—this ensures all the lugs on the outsole of your shoe are digging into the ground, which prevents you from falling.
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