How to Warm Up on a Trail Run

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By eHow Contributing Writer

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Like an engine, your body needs time to shift into gear. Warm up properly, and you're more likely to remain free of trail-running injuries.

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Difficulty: Moderately Easy

Instructions

Step 1

Try to choose trails that begin on level terrain.
Step 2

Dress appropriately for the weather. If it's cool out, dress in layers and wear a hat and gloves.
Step 3

Start out slowly. Walk for the first 5 minutes, especially if the trail is steep at first.
Step 4

Stretch your arms and shoulders as you walk. Swing your arms in circles to get the blood circulating.
Step 5

Pick up the pace as you go. After 5 minutes, break into an easy jog.
Step 6

After 5 minutes of jogging - when your muscles are warm - pull over and stretch.
Step 7

Stretch for at least 10 minutes. Focus on your calves, quadriceps, hamstrings and anything else that feels tight.
Step 8

Begin jogging again. Increase your speed gradually until you hit your preferred running pace. Shed layers as your body temperature rises.

Tips & Warnings

Remember to warm up even in hot weather.
Trail running is a physically demanding sport. If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

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