Snowshoeing is more challenging than a standard hike. Your feet are weighed down by snowshoes and you have to pick them up out of heavy snow, which requires a great deal of leg strength.

ÌýTo prepare, add the two moves below to your gym routine and practice with some easy hikes. Hike around your neighborhood in your snowshoes to get comfortable with your shoes and figure out the best clothing combination. You’ll need to be able to move, have enough insulation, and be able to easily remove layers so you don’t overheat.Ìý

Cable Hip Flexion
This move teaches you to lift your legs with resistance, training the often-neglected hip flexors. To do it, attach an ankle strap to your ankle and the low pulley of a cable machine. Face away from the machine. Lift the knee of the attached leg up in front of your body. Maintaining your balance, return to the starting position. Complete a set and repeat with the opposite leg.

Step-up
For this movement, wear a set of ankle weights or a pair of heavy winter boots to mimic the resistance of walking in snow. Grab a pair of dumbbells and stand with one foot on a box or raised platform. Pushing through your hip, stand and bringÌýyour other foot up. Step back down along the same path. Complete a set and repeat with the opposite leg.

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Lower back pain often results from improper positioning on the bike, so have your bike evaluated by a local pro who can fit you appropriately on your bike. Other common causes of back pain include fatigue and poor hip mobility. When either occurs, your body compensates by flexing your back or pulling harder on the handlebars, which puts stress on your lower back. To overcome this, work on improving your hip mobility and strength with a progression of Romanian deadlifts.

Step 1. Stand with your knees slightly bent, holding a dowel along your spine from the back of your head to your lower back. The dowel should touch the back of your head, your back, and your butt. Bend forward at the waist, keeping the dowel in contact with your head and back until you feel a stretch in your hamstrings. Contract your glutes (butt muscles) and hamstrings to return to a standing position. ()

Step 2. Once you’ve mastered this, try adding some weight to the movement. Instead of the dowel, hold a pair of dumbbells with an overhand grip (palms facing toward you). Lower the dumbbells to your shins as you bend at the waist, and then return to a standing position. ()

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Even if you’ve been out of the running game for a while, you can still record a solid 10K time with a little motivation and planning. Above you’ll find the framework for a three-month running plan to help you run great. First, check out this list of definitions to make sense of it all:

• Recovery Day (Rec) – This is your day off, but it doesn’t mean be a couch potato. Stay active, and try performing some light stretching and self-massage for your muscles.
• Hill Running (HR) – Choose a running route that offers more hills to mix up your routine.
• Race Pace (RP) – The fastest pace that you can maintain for the entirety of your run. You can approximate your race pace by running at a healthy speed for a short distance—a couple kilometers, for example.Ìý
• 400 Repeats (Rep) – This interval training drill will work your cardiovascular system and improve the way your body uses energy. To perform the drill, walk or jog slowly for 400 meters. Then run slightly faster than your race pace for 400 meters. Repeat this pattern, alternating between fast and slow.

As part of your training, spend a few minutes before each run warming up with a dynamic stretching routine. () After each session, cool down with stretches and self-massage, and then reach for a post-workout shake or snack. These strategies will help you avoid injury and maximize results.

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Even though you’re pumping your legs and working hard, you’re in a seated position, which is why many seasoned cyclists look like office workers who spend too much time slumped over at a desk. This riding position causes the muscles on the front of your hips to become tight. Here are a few tips to loosen up:

1. Before you ride, stretch your hip flexors—the muscles on the front of your hips—with the half-kneeling hip flexor stretch. Place your right foot flat on the ground in front of you with your left knee on a pad or mat behind you. Rest your left hand on your right knee. Lean forward slightly, tighten your stomach, and contract the glute of your back leg. Maintaining this position, shift your entire body slightly forward and hold for two seconds. Relax and return to the starting position. Complete a set on one side before repeating with the opposite leg. .

2. On the bike, spread the stress of riding throughout your body and maintain good posture by keeping a smooth curve in your spine instead of an arch or hunch.

3. When you’re riding, stand up to peddle for about 30 seconds every 10 to 20 minutes or when you hit steeper terrain. This will help release tension on your hip muscles.

4. Add Romanian deadlifts to your gym workout. You’ll train your glutes and hamstrings while at the same time teaching your body to pivot through your hips. To do it, stand with your feet hip-width apart and your knees slightly bent, holding a pair of dumbbells with your palms facing toward you. Bend forward at the waist, lowering the dumbbells toward your shins. Contract your glutes and hamstrings to return to a standing position and repeat for the full set. Notice that the bottom position is similar to an aggressive road cycling position.

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Train your whole body with pushing and pulling movements like the ones below—and don’t underestimate the importance of the upper-body exercises. As you run, your upper body acts to counterbalance your legs. A strong upper body will help you transfer energy more efficiently with each stride. Start with these moves to build strength and improve your running.
Ìý
Half-Kneeling One-Arm Bench Press
Attach a resistance band to a stable surface like a door. Face away in a half-kneeling position with one foot on the ground. Hold the handle at your chest with the same hand as the down knee. Press the handle away from you until your arm is straight, then return to the starting position. Complete all your reps with one hand before repeating on the other side.
Ìý
One-Leg Romanian Deadlift
Stand with a resistance band wrapped around one foot with your knee slightly bent, holding a handle in each hand. Hinge forward at the waist, lowering the handles as your other leg lifts behind you. Contract your hamstrings and glutes to return to a standing position. Complete a set on one side before repeating with the opposite leg.
Ìý
Half-Kneeling One-Arm Row
Attach a resistance band to a stable surface like a door. Face the band in a half-kneeling position with one foot on the floor. Hold the handle straight in front of you with the same hand as the down knee so that there’s tension in the band. Initiating the move by squeezing your shoulder blades, pull your elbow behind you. Return to the starting position and repeat. Complete all your reps with one hand before repeating on the other side.
Ìý
Split Squat
Stand tall in a split stance with your feet shoulder-width apart. Holding the handles at your shoulders, stand on the resistance band with your front foot to create tension. Lower your hips toward the ground by bending your knees. Without letting your back knee touch the ground, return to the starting position by pushing up with your front leg. Complete a set on one side before repeating with the opposite leg.
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Good balance is critical for conquering difficult rides. The first step to better balance is being able to keep your body mass centered while reacting to adverse terrain. Use these simple drills to improve your body’s stability:

Ate

Standing Balance – Pedal and come to a complete stop. See how long you can stay on the bike without putting your feet down.

2×4 Riding – Place a series of 2×4 planks of wood end to end on the ground. Ride along the wood without careening off the side. Vary your speed with each trip—a slow pace for the most challenge and a fast pace to mimic trail riding situations.

Next, focus on improving the strength of your pillar, which encompasses your shoulders, torso, and hips. Think of your pillar as a wheel hub and your arms and legs as spokes. The stronger your hub, the better you can absorb impact and transfer power through your legs. Use these exercises to strengthen your pillar:

Pillar Bridge with Arm Lift – Start facedown with your forearms on the ground under your shoulders and your legs straight behind you. Lift your hips in the air to make a straight line from your ankles to your shoulders. From here, lift one arm up and away from your body, holding it for one to two seconds. Bring your arm back and repeat the move with the opposite arm. (.)

Stability Ball Roll Outs – Kneel on the ground with your arms extended and the back of your hands on a stability ball. Roll the ball forward while keeping a straight line from your knees to your shoulders. Pull the ball back to the starting position and repeat. (.)

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