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Take Your Run from the Treadmill to the Trails



By Meghan Burrows BSc, PTS, RTS

Picture heading outside for a run and never having to stop for street lights or slow your pace to maneuver around strollers on the sidewalk. Better yet, imagine if your workout could not only score you a fitter heart, but also net you side effects similar to a meditation session or a walk in the woods.

Trail running, the most popular sport in America according to a 2017 report by the Outdoor Foundation, boasts an impressive roster of benefits to both your mental, physical, and perhaps even spiritual health. Here’s why you should consider trading in the treadmill or pavement for greener routes, and how to stay safe while doing it.

To learn more about trail running, we consulted fitness coach and ultrarunner Crystal Seaver on what keeps her coming back to the trails as her main form of training. For Seaver, the biggest win is the opportunity to escape the fast pace of life and get connected to the peace of the forest. “Trails are not tied to your watch,” she says. “And going through varied terrain forces you to keep attentive and engaged in your surroundings, making exercise become a getaway instead of a workout.”

But you don’t have to take her word for it: science shows our bodies love the increased oxygen levels and lack of wi-fi that come with engaging in “green exercise.” A study published in the Journal of Extreme Physiology found that being in nature reduced heart rate and blood pressure while increasing mood and self-esteem when compared to a rural landscape. The study also concluded that time spent outdoors led to faster walking at a greater physiological effort (verified by heart rate and blood lactate), suggesting that people perceive exercise to be less demanding when performed in the natural environment.

Compared to pounding the pavement or trodding on a treadmill, trail running may also offer a more effective workout. The benefits of jogging on uneven surfaces often come in the form of improved balance, greater muscle engagement, and less impact on joints, which experts note is ideal for those who deal with knee pain, IT band pain, or shin splints as the soft trail surface promotes tendinitis prevention—as well as increased agility and lateral movement.

In addition to stronger stabilizers, trail running can elicit greater glute and hamstring engagement if you train on a route with hills.

Before jumping onto your first big trail, it’s wise to get your feet wet (or should we say, dirty?). Start with a relatively flat trail with soft dirt or wood chips to get your muscles used to the unfamiliar terrain. As it becomes easier, gradually move onto more challenging terrains. Research trails in your area in advance or ask other runners to recommend a good “beginner” route.

Secondly, prepare your body in the gym. When asking about cross training, Seaver recommends incorporating bands and bodyweight exercises into your routine to complement running on an uneven surface. Strength exercises that target your core, as well as hamstrings and glutes, will go far when you hit those unpredictable paths.

Lastly, safety first! Anything can happen in an uncontrolled environment so show up prepared. Need some advice? Follow these tips for a safe and enjoyable trail run.

Ready to run the trails? Not so fast. Don’t leave home without these safety essentials.

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Work Outs

7 Reasons Why Women Should Strength Train



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Work Outs

Sudden Flabby Thighs and Butt in Menopause and Perimenopause



Find Your Body Type:

Dr. Berg explains how to lose weight in the thighs and butt when you hit over 30 years in age. In this video, Dr. Berg also explains the facts about your body and how it functions.

Do you have the majority of your weight in your thighs in butt? This could be be because of lack of activity and much more. Watch the video.

Dr. Eric Berg DC Bio:

Dr. Berg, 50 years of age is a chiropractor who specializes in weight loss through nutritional and natural methods. His private practice is located in Alexandria, Virginia. His clients include senior officials in the U.S. government and the Justice Department, ambassadors, medical doctors, high-level executives of prominent corporations, scientists, engineers, professors, and other clients from all walks of life. He is the author of The 7 Principles of Fat Burning, published by KB Publishing in January 2011. Dr. Berg trains chiropractors, physicians and allied healthcare practitioners in his methods, and to date he has trained over 2,500 healthcare professionals. He has been an active member of the Endocrinology Society, and has worked as a past part-time adjunct professor at Howard University.












Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.
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Work Outs

Back progress 2 weeks female bodybuilder NPC IFBB prep lat pull down



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Another back workout, progress about 2 weeks from last video, leaning out more.

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