Dynamic Warmup for Trail Runners

These exercises will prime your muscles and your nervous system for the unusual demands of trail running

By Jon-Erik Kawamoto

The rugged terrain and unpredictable conditions that characterize trail running demand more from your body than a typical road or treadmill run. On rocky paths, steep inclines or uneven surfaces, the demands on your feet and lower leg musculature are heightened. The best way to prepare for these challenges is a planned and effective warmup. Warming up not only enhances performance, but also helps prevent injury, increases flexibility and prepares you mentally for what’s ahead. Add these dynamic exercises at the beginning of your next trail run and notice your improved ability to rise to the challenges of trail running. The Warmup Complete this warmup after a 10- to 15-minute jog. Do all the movements in succession, with just enough rest to give each movement the energy and focus they…

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Canadian Running (Digital) - 1 Issue, Trail Special 2025

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