Exercise

Trail Running/Walking

Also known as: trail running, trail walking, hiking, off road run, cross country running

Trail Running/Walking is an exercise for the quadriceps. Main target: vastus lateralis, vastus medialis and rectus femoris. Also works: gluteus maximus, biceps femoris and medial gastrocnemius. No equipment needed — just your bodyweight.

EquipmentBodyweight

CategoryCardio

Muscles worked

Primary

Vastus lateralis Vastus medialis Rectus femoris

Secondary

Gluteus maximus Biceps femoris Medial gastrocnemius

How to do it

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.