Breathing
Use a steady breathing rhythm that you can sustain. Slow the pace or recover if your breathing becomes uncontrolled.
Loading
Getting your next view ready…
Getting your next view ready…
The Trail Running/Walking primarily works the quadriceps, with the calves, glutes and hamstrings supporting the movement. It is a cardio movement that needs no equipment.
1 / 2How to
Movement instructions
Running or hiking on trails will get the blood pumping and heart beating almost immediately. Make sure you have good shoes. While you use the muscles in your calves and buttocks to pull yourself up a hill, the knees, joints and ankles absorb the bulk of the pounding coming back down. Take smaller steps as you walk downhill, keep your knees bent to reduce the impact and slow down to avoid falling.
A 150 lb person can burn over 200 calories for 30 minutes walking uphill, compared to 175 on a flat surface. If running the trail, a 150 lb person can burn well over 500 calories in 30 minutes.
Technique guidance
Use a steady breathing rhythm that you can sustain. Slow the pace or recover if your breathing becomes uncontrolled.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same exercise variation, range of motion and recording method when comparing Trail Running/Walking sessions.
Distance, duration and completed sets.
Example: 1 km in 7 minutes. Use the same distance unit and note the route or machine setting.
Compare time over the same distance and similar conditions. More distance and higher speed answer different questions; neither should be read without context.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Quadriceps is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the quadriceps using something else.
Related
Related movements
Get the app
Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
