My Performance

• 0 mi
  average distance
• 0 mi
  best distance
• --
  times logged
• #--
  popularity rank

How to do Trail Walking and Running:

• Step 1: Before you begin your run, stretch your muscles, especially the glutes, quadriceps, hamstrings, calves, and ankles.
• Step 2: Whether you are walking or running, be sure your heel comes down first and then roll forward onto the ball of your foot.
• Step 3: For walking, take lengthy strides and pace yourself so that your breathing is normal to moderate. You should be able to converse. Swing your arms naturally by your side or keep your elbows bent and swing your arms back and forth for a power walk.
• Step 4: For running, take normal strides at a fast pace so that your breathing is moderate. You should not be able to have a conversation.
• Step 5: At the end of the walk or run, slow down your pace to a very slow walk to cool down. (If you are running, slow down more gradually.)
• Step 6: End your walk or run with stretches, especially for the glutes, quadriceps, hamstrings, calves, and ankles.

• Primary
• Secondary

Muscles Worked

• Primary
• Secondary

Details

trail walking and running is a cardiovascular exercise that primarily targets the quads and to a lesser degree also targets the calves, glutes and hamstrings ...more