The seasons are changing and cooler weather is on its way. This is a great time to get outside and enjoy the fresh air. By taking our fitness training outdoors we can add new challenges, be closer to nature, and get the most out of the fall weather.
Trails are great for challenging workouts. Chances are, there’s a trail for jogging, biking, and walking relatively close to you. Nearby trails can provide different degrees of difficulty through their natural hills and dips. Take advantage of these beautiful outdoor spaces by turning your usual jog or walk into a full-body exercise routine.
Warm-up
Begin with a fast walk or slow jog for 2–3 minutes, then move into some dynamic stretches.
Dynamic stretches are controlled movements that increase mobility to joints as you warm them up. Unlike static stretches, these are great to do at the start of the workout as your muscles and joints are warming up as you stretch.
Rotate your torso by twisting side to side, shifting your weight from one foot to the other, and lifting the heel of the back foot as you twist.
March forward with knees rising up to your hips.
March forward with heels curling to kick the back of your legs or butt.
Lunge forward, drop the opposite arm down by the front foot, and twist towards the front leg as you reach up with the other arm. Switch legs and reach with the other arm. Do this for a few reps.
With a wide leg stance, making sure your knee is in line with the ankle, lunge side to side. You can also add arm movements by sweeping your arm in front of you across your torso and back to your side, then reaching the same arm up overhead, stretching the side body, and back down again. Switch arms after a few reps.
Workout
Jog or fast walk for 3–5 minutes and then incorporate these moves along the way.
- With arms in front, walk forward into a lunge.
- To add some core work, twist your torso towards the same side as the front lunging leg. Be sure to turn your whole chest—not just the arms—by pivoting at the waist.
- Perform walking lunges for one minute. Return to your jog.
- Perform a high-knee jog: lift your knees up as high as you can towards your stomach for 30 seconds. It’s not a race, so the longer it takes for you to move forward the better.
- Follow this with hamstring curls: Kick the heels to the back of the legs as you jog forward for 30 seconds.
- Repeat each move two more times.
- You can then take a rest by walking for one minute, or go right back into your jog.
- Find a hill steep enough to add difficulty to your jog/walk. Sprint up the hill and slowly jog down. Sprints help build explosive strength and add intensity, while the slow downhill jog works your legs as you fight against gravity.
- Alternate between sprinting up and jogging down as many times as you want. Then return to your jog. Be careful jogging downhill so you don’t fall.
If you are able to find a low bench or a set of stairs nearby, perform step-ups first with one leg then the other for 30 seconds on each side.
- Hold onto a stair railing for balance. Stand on the edge of the stair and rise up onto your toes, lifting your heels as high as you can. Drop the heels down towards the ground
- Repeat for 30 seconds.
Finish your jog or fast walk, then take time to cool down, do some static stretches, and enjoy the scenery.
