Running Wild
Duration:
30 minutes 
This workout is designed for trail runners. Folks who look at pavement as a means of getting to the trailhead, not as a running surface. Running on rugged trails is less predictable, uniform and repetitive than road running. Every foot placement is different, surfaces and conditions vary greatly. On long runs or runs at altitude, you may start off running on dirt, transition to snow, ice, mud, you name it.
Balance is critical, as are strong and functionally flexible feet, ankles, knees, hips, etc. Due to the inherently unstable nature of trail running, tremendous core strength and postural integrity are essential. This efficient workout is designed to optimize your body and brain for running trails while still giving you the time to actually run.
I recommend performing this workout as often as is practical given your available training time. At a minimum, shoot for 3-4 sessions a week.
Exercises:
Slant Board 101
Exercises:
Single Leg Squats on Instability Disks
Exercises:
Single Leg Pivots on Instability Disks
Exercises:
Lateral Lunge on Instability Discs
Exercises:
Figure Eights on Instability Disks
Exercises:
Five Minute Abs
Exercises:
The Bridge
Exercises:
Two Arm Push-Ups on an Exercise Ball
Exercises:
Side Lifts
Exercises:
Elbow Raises
Exercises:
Overhead Reach
Exercises:
Knee Circles
Exercises:
Kick Backs Procedure:
Perform the bridge and kickbacks for as long as you can hold form to really build-up endurance in these critical areas. On days when you are running, try performing a set of kickbacks prior to your run. Your stride will thank you.
Required Equipment:
Exercise Ball
Slantboard
Instability Disks
Hand Bells
Balancing Poles
