10 Best Trail Running/walking Alternatives for Bad Weather & Injury

Ranked Trail Running/walking Alternatives

10 substitutes, ranked by how closely each one matches the Trail Running/walking on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Side Hop-sprint

   89% match

   • Quadriceps
   • Other
   • Intermediate
   • Compound

   It still works the quadriceps, through a different movement.

   How to perform this exercise

   1. Stand to the side of a cone or hurdle.
   2. Begin this drill by hopping sideways over the obstacle, rebounding out of your landing to hop back to where you started.
   3. Hop for a prescribed number or repetitions as quickly as possible, and finish this drill by sprinting a short distance upon landing the last hop.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quadriceps, the same as the Trail Running/walking
   • Equipment: bodyweight only, the same as the Trail Running/walking
   • Body position: standing, the same as the Trail Running/walking
2. 

   2. Side To Side Box Shuffle

   88% match

   • Quadriceps
   • Other
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand to one side of the box with your left foot resting on the middle of it.
   2. To begin, jump up and over to the other side of the box, landing with your right foot on top of the box and your left foot on the floor. Swing your arms to aid your movement.
   3. Continue shuffling back and forth across the box.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quadriceps, the same as the Trail Running/walking
   • Equipment: bodyweight only, the same as the Trail Running/walking
   • Balance: easier to stay steady on than the Trail Running/walking
3. 

   3. Treadmill Walking

   87% match

   • Quadriceps
   • Machine
   • Beginner
   • Compound

   A good swap when you have a machine to work with, and it still works the quadriceps.

   How to perform this exercise

   1. To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.
   2. Treadmills offer convenience, cardiovascular benefits, and usually have less impact than walking outside. When walking, you should move at a moderate to fast pace, not a leisurely one. Being an activity of lower intensity, walking doesn't burn as many calories as some other activities, but still provides great benefit. A 150 lb person will burn about 175 calories walking 4 miles per hour for 30 minutes, compared to 450 calories running twice as fast. Maintain proper posture as you walk, and only hold onto the handles when necessary, such as when dismounting or checking your heart rate.

   Sets and reps: Carry for 20 to 30 metres and repeat for 3 or 4 rounds.

   Why this matches

   • Primary muscle: quadriceps, the same as the Trail Running/walking
   • Equipment: a cardio machine, not bodyweight only
   • Body position: standing, the same as the Trail Running/walking
   • Balance: easier to stay steady on than the Trail Running/walking
4. 

   4. Single-cone Sprint Drill

   80% match

   • Quadriceps
   • Other
   • Intermediate
   • Compound

   How to perform this exercise

   1. This drill teaches quick foot action. You need a single cone. Begin standing next to the cone with one arm back and one arm forward.
   2. Chop the feet as quickly as possible, blocking with the arms. Circle the cone, keep your knees up, with violent foot action.
   3. Rest after three trips around the cone.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quadriceps, the same as the Trail Running/walking
   • Equipment: bodyweight only, the same as the Trail Running/walking
   • Body position: standing, the same as the Trail Running/walking
5. 

   5. Carioca Quick Step

   74% match

   • Adductors
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it uses the same equipment, but it works the adductors rather than the quadriceps.

   How to perform this exercise

   1. Begin with your feet a few inches apart and your left arm up in a relaxed, athletic position.
   2. With your right foot, quick step behind and pull the knee up.
   3. Fire your arms back up when you pull the right knee, being sure that your knee goes straight up and down. Avoid turning your feet as you move and continue to look forward as you move to the side.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: adductors, not quadriceps
   • Equipment: bodyweight only, the same as the Trail Running/walking
   • Body position: standing, the same as the Trail Running/walking
6. 

   6. Single Leg Butt Kick

   73% match

   • Quadriceps
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Begin by standing on one leg, with the bent knee raised. This will be your start position.
   2. Using a countermovement jump, take off upward by extending the hip, knee, and ankle of the grounded leg.
   3. Immediately flex the knee and attempt to touch your butt with the heel of your jumping leg.
   4. Return the leg to a partially bent position underneath the hips and land. Your opposite leg should stay in relatively the same position throughout the drill.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quadriceps, the same as the Trail Running/walking
   • Equipment: bodyweight only, the same as the Trail Running/walking
   • Body position: standing, the same as the Trail Running/walking
7. 

   7. Linear 3-part Start Technique

   69% match

   • Hamstrings
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it uses the same equipment, but it works the hamstrings rather than the quadriceps.

   How to perform this exercise

   1. This drill helps you accelerate as quickly as possible into a sprint from a dead stop. It helps to use a line to start from. Begin with two feet on the line. Place your left foot with the toe next to your right ankle. Place your right foot 4-6 inches behind the left.
   2. Place your right hand onto the line, and thing bring your nose close to your left knee.
   3. Squat down as you lean foward, your head being lower than your hips and your weight loaded onto the left leg. This will be your starting position.
   4. Take your left hand up so that it is parallel to the ground, pointing behind you, and explode out when ready.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: hamstrings, not quadriceps
   • Equipment: bodyweight only, the same as the Trail Running/walking
   • Body position: standing, the same as the Trail Running/walking
8. Play demonstration

   8. Push To Run

   68% match

   • Cardio
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start in a push-up position with your hands shoulder-width apart and your body in a straight line.
   2. Lower your chest towards the ground by bending your elbows, keeping your body straight.
   3. Push through your hands to extend your arms and return to the starting position.
   4. Quickly bring one knee towards your chest, then quickly switch and bring the other knee towards your chest.
   5. Continue alternating knees as fast as you can while maintaining good form.
   6. Continue for the desired duration or number of repetitions.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: your heart and lungs, not quadriceps
   • Equipment: bodyweight only, the same as the Trail Running/walking
   • Body position: standing, the same as the Trail Running/walking
   • Balance: easier to stay steady on than the Trail Running/walking
9. 

   9. Bench Sprint

   65% match

   • Glutes
   • Other
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand on the ground with one foot resting on a bench or box with your heel close to the edge.
   2. Push off with your foot on top of the bench, extending through the hip and knee.
   3. Land with the opposite foot on top of the box, returning your other foot back to the start position.
   4. Continue alternating from one foot to another to complete the set.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: glutes, not quadriceps
   • Equipment: bodyweight only, the same as the Trail Running/walking
   • Body position: standing, the same as the Trail Running/walking
10. 

    10. Single-leg Lateral Hop

    65% match

    • Quadriceps
    • Other
    • Advanced
    • Compound

    How to perform this exercise

    1. Stand to the side of a cone or hurdle. To get into the start position, stand on one leg with your knee slightly bent.
    2. To begin, execute a counterjump to hop sideways over the cone.
    3. Land on your jumping leg, and immediately rebound out of it by jumping back to the start position.
    4. Continue hopping back and forth.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches

    • Primary muscle: quadriceps, the same as the Trail Running/walking
    • Equipment: bodyweight only, the same as the Trail Running/walking
    • Body position: standing, the same as the Trail Running/walking
    • Balance: harder to stay steady on than the Trail Running/walking