Teach you six outdoor strength training methods

1. Physical strength training: 30 minutes

When doing these exercises, you can take your time and you can do them repeatedly, both of which will help.

Warm up: Jog for 10 minutes; try doing four 30-second acceleration bursts in the last 5 minutes.

Prone + side support

First, get into a push-up position, putting your strength on your forearms, keeping your legs straight and your abdomen contracted. Hold for 30 seconds. Then lie on your side (as shown) and place your hands behind your head. Tighten your hips and lift them off the ground. Use the elbow of your other hand to support the ground. Do this 5 times on each side.

Jog for 3 minutes, accelerating with 80% of your effort (assuming you use 100% of your effort when running at full speed), and then slowly slow down in the last 30 seconds.

Hanging abdominal exercises

Hang your body under the pull-up bar, bend your knees, and use your abdominal strength (not other power) to pull your legs up. Then we increase the intensity of our training, make our legs vertical, and use our abdominal strength to pull our legs upward. Do these two sets of movements 8 to 10 times.

Repeat the last running part of the previous exercise.

Limb stretching exercises

We start on your hands and knees. Extend your left arm and lift your right leg parallel to the ground. Straighten your back and neck, pull in your abdomen, and stretch your arms and legs. Hold this position for 15 to 30 seconds, then switch sides. Do this for two sets, resting 10 to 20 seconds between each set.

Perform the running portion of the first exercise at the end, followed by 5 minutes of jogging.

2. Lower limbs training: 45 minutes

Please find a place with a suitable slope (inclination between 6% and 8%) to do this part of the exercise.

Warm up: Jog for 5 minutes. Wake up your muscles by doing 5 reps of each of the following moves: forward lunge, single-leg squat (five reps per leg). Then jog for 2 minutes.

Jump Run

To prepare, squat slightly (see picture), then leap uphill with one foot, taking as big steps as possible. Jump at a steady speed for 30 seconds, then jump at an accelerated speed for 30 seconds. Do this twice, cooling down with a 1-minute downhill jog between each rep.

Step uphill

This is actually an exaggerated walking posture. Take one big step forward, find your balance, and then take another step without your foot touching the ground. Continue this for 60 seconds. Taking slightly shorter steps can help you maintain your balance and sustain your power going uphill. Then turn around and jog downhill. "This helps with balance exercises and takes pressure off the knees," says Ongton. Do this exercise twice, cooling down for a minute of downhill jogging between each rep, if needed.

Hill recovery run: Run uphill quickly for one minute (using 80% of your effort). Then jog downhill for one minute. Repeat.

Sumo squat

Stand with your feet together, with your right leg pointing uphill. Take a large step uphill, assuming a squat-like position. Press down on the arch of your left foot and quickly move your left foot toward your right foot. Continue this walk for 60 seconds. Jog downhill as a cool down. Switch your other leg to the uphill direction.

Do the hill recovery run you just did, then jog for 5 to 10 minutes.