On Tuesday, May 28, 2024, multiple world-record-holding powerlifter-turned-pro-boxer Stefi Cohen was “arrested after she allegedly hacked her ex-boyfriend’s computer and posted another woman’s nude photographs online,” per NBC Miami. In that article, there’s a video of Cohen standing before a judge in court wearing an orange jumper.

The four charges against Cohen, according to the Miamdadeclerk.gov, are:

Sexual cyber-harassment — Felony

Offenses against computer users — Misdemeanor

Criminal mischief — Misdemeanor

Resisting arrest without violence — Municipal Ordinance

Image via Miami-Dade Corrections

The allegedly hacked computer was left in Cohen’s home by an ex-boyfriend who formerly lived with her. Cohen learned in March 2022 of the relationship between the victim and Cohen’s ex-boyfriend. The ex-boyfriend’s Apple iCloud account included nude photos of the victim. Cohen, 32, is accused of accessing the account by guessing “commonly used passwords,” on March 21, 2022.

Per Local 10, “an arrest report from the Miami Police Department states that the victim reported what happened to detectives in November 2023.”

Cohen is accused of non-consensually publishing the victim’s explicit photos in a chat that included Cohen, the victim, and others. A message within that chat is reported to have confirmed that the publishing of the explicit photos was done with malicious intent to cause emotional harm to the victim.

Screenshot from miamidadeclerk.gov

Upon being informed of her arrest, Cohen “did not comply and began to walk at a fast pace back to her residence,” per Local 10. According to the police, Cohen resisted the arrest via a leg sweep. Cohen did not speak with authorities upon arrival at the Miami Police Department headquarters.

Screenshot from miamidadeclerk.gov

“According to jail records, she remained at TGK [Turner Guilford Knight Correctional Center] on a $3,300 bond as of Wednesday morning,” per Local 10. It has been confirmed that her bond was submitted. Cohen has received “Stay Away” orders regarding the victims.

Cohen, a Doctor of Physical Therapy (as of 2018) and co-owner of the Hybrid Performance Method Gym in Miami, FL, has been a fixture in the fitness space for many years. She is a former competitive powerlifter, having competed from 2015 to 2020, according to Open Powerlifting. Cohen lays claim to 25 powerlifting world records. Currently, Cohen holds all-time world records for the squat, total, and deadlift in the 52-kilogram weight class, and the deadlift in the 56-kilogram weight class.

In 2021, Cohen debuted in the boxing ring, winning her first bout by knockout. Her professional boxing record is 4-1-1 (wins-losses-draws). She has contributed to several fitness outlets, including BarBend, where she has appeared in several videos.

BarBend will update this article with more information regarding Cohen’s arrest as it becomes available.

Featured image via Miami-Dade Corrections.

The post Powerlifter & Boxer Stefi Cohen Arrested For Allegedly Hacking Laptop and Publishing Nude Photos appeared first on BarBend.

Men’s Open bodybuilder James Hollingshead has graced the Olympia stage, secured a fifth-place finish at the recent Arnold Classic UK, and claimed the 2020 Europa Pro Bodybuilding title. The British bodybuilder shared insights into his leg training routine on his YouTube channel alongside gym companions Jack Kinsey-Clough, a Natural Olympia Classic Physique Overall champion, and Mitch Turley, a Hardbody Classic Middleweight champion.

The trio adopted a rigorous approach to their workout, executing drop sets of each exercise to failure. This training method is a proven strategy for muscle activation, facilitating enhanced muscle mass and strength among athletes. (1)

Hollingshead’s & Company’s Intense Leg Workout 

Hollingshead completed the following high-volume leg exercises with his friends: 

Prone Leg Curl

Seated Leg Curl

Machine Hip Adductor

Seated Leg Extension

Machine Hack Squat

45-degree Leg Press

Partial Deadlift

[Related: A Guide to the Best Pre-Workouts, Tested and RD Approved]

[Related: The 8 Best Whey Isolate Protein Powders, Tested by Our Experts]

Prone Leg Curl

The trio started with the prone leg curl machine, Hollingshead in the lead. Kinsey-Clough and Turley provided support to help maximize the lift. As Hollingshead powered through his final set, Kinsey-Clough assisted with the last two reps, pushing Hollingshead to his limits. 

Next, Kinsey-Clough pushed himself to failure, with Turley lending a hand for the final two reps. Lastly, Turley hopped on the machine, utilizing his friends as spotters, demonstrating the power of workout partners in achieving workout goals.

Seated Leg Curl

Kinsey-Clough assisted Hollingshead during the final set of seated leg curls. At the point of failure, the assistance enabled Hollingshead to push through two additional reps. As

Turley completed his set, and Kinsey-Clough was there to help at the crucial point of failure, encouraging Turley to incorporate a pause for increased tension on the hamstrings — increased muscle time under tension can stimulate muscle hypertrophy. (2)

Machine Hack Squat & 45-degree Leg Press 

Hollingshead executed hack squats with a forward lean and recommended incorporating a rest-pause set lasting 25 to 30 seconds into the exercise. He wore knee sleeves throughout the hack squat, emphasizing the importance of not locking out at the top and maintaining muscle tension.

Kinsey-Clough highlighted proper gym etiquette, urging everyone to re-rack their weights after use. Meanwhile, Hollingshead and his training partners tackled the leg press machine with intensity to failure. The 45-degree leg press is known for its extended range of motion, effectively targeting the lower body. 

Partial Deadlift

Finally, all three British bodybuilders concluded their session with partial deadlifts to engage their posterior chain. Hollingshead wore wrist straps to secure his grip.

Following a rigorous leg day workout, the athletes discussed the significance of partnering with a dedicated spotter, training vigorously yet safely, and how a spotter can help overcome training plateaus by providing the necessary encouragement and support.

References

Nóbrega, S. R., & Libardi, C. A. (2016). Is Resistance Training to Muscular Failure Necessary?. Frontiers in physiology, 7, 10. https://doi.org/10.3389/fphys.2016.00010

Burd, N. A., Andrews, R. J., West, D. W., Little, J. P., Cochran, A. J., Hector, A. J., Cashaback, J. G., Gibala, M. J., Potvin, J. R., Baker, S. K., & Phillips, S. M. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. The Journal of physiology, 590(2), 351–362. https://doi.org/10.1113/jphysiol.2011.221200

Featured image: @hollingshead89 on Instagram

The post See How James Hollingshead Trains Legs With Gym Partners appeared first on BarBend.

If you’re only doing track or treadmill runs, you’re leaving gains on the table. Sure, you might throw some speed work in there. But when all your runs are on flat ground, there’s still more proverbial juice to be squeezed from your running workouts.

Credit: Raphael Daniaud / Shutterstock

Here, you’ll learn all about hill running workouts—what they are, why you should do them, and how to make the best of them. To help you put together a classic hill running workout that’ll leave your plateau running for the hills (see what I did there?), I sat down and had a chat with ultra runner and long-distance running coach Lee Whitaker.

What Is a Hill Running Workout?

A hill running workout is a method of training that every competitive runner’s training plan just needs. The workout is tough, but the process is simple. Just find an incline treadmill or an adequate hill—whether it’s a short hill or long hill—and run to the top of it. (Or to wherever your running coach tells you to stop.) 

[Read More: Want to Learn How to Run a Mile Without Stopping? Tips From an Elite Coach]

Although there are different types of hill workouts, the most common will have you run to the highest point and then walk or jog back down.

Hill Running Workout

In his role as a distance coach, Lee has guided the distance runners on track teams to championships at all levels and distances. What’s more, Whitaker regularly includes hill runs in the workout programs of all his runners.

This workout assumes that you already have a solid cardiovascular foundation to build upon. At this level, you can probably run a 5K. If you can’t, no worries. Find a smaller hill, run a shorter distance, or even walk the course instead of jogging it.

[Read More: How To Build Stamina for Running: Tips + Benefits]

While you don’t need a hilly course, you will need a hill that’s at a grade of about six percent, and that is at least one-tenth of a mile long. Ideally, the hill would be a quarter of a mile long. 

No hill at your disposal? Simulate the conditions—and create the perfect hill for your experience level—with a treadmill.

The Workout

Warm Up: One to two miles (15 to 20 minutes) of steady jogging on a flat surface

Hill Run: 200-meter moderate uphill run

Recovery Run: 200-meter downhill walk or jog

Repeat: 15 uphill runs and recovery jogs

Cool Down: One to two miles (15 to 20 minutes) of steady jogging on a flat surface

How Often to Do This Workout: If desired, you can do this workout every other day. Most trained runners will opt to mix some form of hill work into their training schedule at least once a week.

Modifications

Make it Easier: Reduce the number of reps to 10, and reduce the distance to about 160 meters (about one-tenth of a mile). You can also simply walk the course instead of jogging or running it.

Make it Harder: Increase the reps to as many as 20, and increase the distance up to 400 meters (one-quarter of a mile).

Benefits of Hill Running Workouts

The most straightforward benefit of hill training for a runner is that it prepares you for ascents on race day if you’re participating in a particularly hilly race. This is a common feature of courses that include trail running. But hill repetitions in your training isn’t just for aspiring racers. Here’s why.

You’ll Build a More Powerful Posterior Chain

Hill running is an excellent way to challenge and strengthen the muscle fibers in your legs that are specifically geared toward running. That said, you don’t want to use hill running instead of strength training—which is crucial for runners. But you’ll still build a whole lot of power and strength with these runs.

[Read More: Can You Train for a Marathon On a Treadmill? An Expert Running Coach Teaches You How]

“Your quads are going to burn, your glutes are going to burn, and you may even feel it in your back a little bit because of the way you’re leaning,” says Whitaker. “The hill is certainly going to work those muscles very differently than a lot of people are used to.”

It’s Speed Work in Disguise

Hill runs are often called hill sprints since it’s very difficult to run them slowly while remaining upright. In that sense, hill running is close to an all-out effort whether you want it to be or not. As a result, one of the key benefits of uphill running is that your body typically responds to it as if you were doing longer sets of true sprints during flat running.

[Read More: How Long Does It Take to Run a Mile? (Plus Tips From an Expert Coach)]

“You can actually get a lot of volume in and a lot of speed work in disguise on the uphill portion,” says Whitaker. “You get all of the changes within the body that you get from sprinting, like the elevated heart rate, the lactic acid, and the strain on the muscles, but with less impact and at a slower pace.” 

You’ll Get a Natural Form Correction

It may come as a surprise that engaging with a hill actually forces you to adopt solid running form in ways that apply to your everyday running. (1) In short, running hills has a way of naturally correcting those lingering form flaws that have been hindering your progress. 

[Read More: Learn How to Run Faster (At Any Skill Level) From a Triathlete Coach]

“Truth be told, hill running is one of those subtle ways that I like to use to help to improve form,” Whitaker admits. “If your mechanics are really bad, it just makes it a whole lot harder to get up the hill. Your brain and body will naturally adjust and get you up the hill more efficiently. Hill running forces you to run more efficiently. Your feet can’t be in a weird place when you’re on a hill. You can’t lean in funny ways. You’re forced to have a very quick and efficient foot strike, you’re forced to reach your cadence, and you’re forced to use your posterior muscle chain more. All of these will help you achieve good form.”

It May Help With Injury Prevention

Under most conditions, adding an extra obstacle or challenge to an otherwise straightforward workout may increase your risk of injury. But hill running is one of the situations where the opposite is true; if you’re injury-prone, you actually need to be more cautious during the easy jog you take during your descents. (2)

“You typically will not get injured with the same frequency as just running on a flat, level surface,” explains Whitaker. “The biggest reason is you can’t go as fast. Your stride and your impact has less depth, so the speed and the impact forces are controlled more running up the hill. So running uphill is a good way to maybe lessen the probability of an injury.”

It may be another story on the back end, though. “Running downhill can be very tough on the body, and you can develop some injuries if your body is not ready for downhill running because you’re loading your muscles in a different way than your body is used to on an everyday basis,” Whitaker cautions. “You have to do it with a slow and proper build-up, and you have to do proper strength training [and warm-ups] so that your body is ready for that downhill running.”

Start by walking downhill and build up your strength and tolerance from there.

Expert Tips for Your First Hill Running Workout

Hill workouts can certainly be intimidating. This is especially true the very first time you look up to see a steep hill looming that seems to extend forever. To keep that hill ahead of you from feeling positively mountainous, I asked a guy who has run up plenty of hills for his top tips. Read on for Whitaker’s advice.

Stay Relaxed and Lean

A hill workout may feel like a weird time to chill…but seriously. Chill. You can harm your form if you don’t relax and incorporate the natural lean that the hill will guide you into. By tensing up and fighting the natural positioning that your body is trying to adopt in order to climb the hill, you’re going to make all of your hill reps more difficult than they need to be.

[Read More: Should You Be Running Every Day? A Certified Personal Trainer Gives You the Scoop]

“I tell people to try to stay relaxed on their shoulders and to lean back a little bit,” explains Whitaker. “There’s a little bit of a natural lean just because of the gravity, the incline of the hill, and the lowering in your center of gravity toward the hill. So lower your arms and hands just a little bit, and think about lowering your center of gravity toward the ground to keep yourself a little more balanced going up the hill. It will make you a little more efficient.”

Don’t Overstride

Maybe it’s because you’re trying to match your race pace, or maybe it’s because running uphill makes you think that you’re taking shorter steps. Whatever the reason is, you might be tempted to overcompensate for the presence of the hill by taking larger strides. Not only is this unlikely to get you up the hill more quickly, but it will offset whatever form correcting that the hill is working on your legs.

[Read More: The Best Stretches to Do Before a Run, According to a CPT]

“You want to keep a natural gait when running on a hill,” advises Whitaker. “There’s a tendency for people to try to take these huge strides up the hill in order to reach the top faster…but it makes it a lot more difficult. If anything, you should be doing the opposite. If you shorten the stride a little bit, increase your cadence, and relax, you’ll typically get up the hill a lot more easily, a lot faster, and you’ll get more out of the workout.”

Don’t Get Frustrated

A run that ordinarily takes one minute might take you two minutes or even three minutes when you run uphill, and that comes with an equivalent escalation of fatigue. Chances are, you’re not going to like feeling more fatigued than normal while moving far more slowly than you’re accustomed to. Rest…erm, run…assured that you’ll appreciate the improvements to your speed once you’re back to running on a level surface.

“Your heart rate is going to go sky high depending on how long the hill is,” warns Whitaker. “That might be an uncomfortable feeling for people who are running a hill for the first time. It’s a weird sensation because your heart rate will be beating as if you’re sprinting as hard as you can. You may be used to sprinting across a football field and having your heart rate get high from that, but it’s a different sensation when your heart rate is sky high but you’re barely moving.”

Keep at it and listen to your body. Take breaks when you need to, but also know that the heavy breathing is extremely normal. It doesn’t mean you’re “not fit.” It means you’re getting a fabulous workout.

Frequently Asked Questions

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

References

Padulo J, Powell D, Milia R, Ardigò LP. A paradigm of uphill running. PLoS One. 2013 Jul 10;8(7):e69006. 

Bontemps B, Vercruyssen F, Gruet M, Louis J. Downhill Running: What Are The Effects and How Can We Adapt? A Narrative Review. Sports Med. 2020 Dec;50(12):2083-2110. 

Featured Image: Raphael Daniaud / Shutterstock

The post Supercharge Your Cardio With This Hill Running Workout From a Running Coach appeared first on BarBend.

The reigning Mr. Olympia champion Derek Lunsford is working hard in the gym, striving for new personal records (PR) each week as he trains for his first title defense at the 2024 Olympia (Oct. 10-13) in Las Vegas, NV.

On May 24, 2024, Lunsford published a video on his YouTube channel sharing his intense lower body workout designed to maximize strength and muscle growth during his bulking phase. “I’m currently the strongest I have ever been, and the chest and legs are where I have seen the most strength and performance improvement,” said Lunsford. 

Derek Lunsford’s Off-Season Leg Workout

Here is a summary of the training session:

Leg Extensions

Lying Leg Curl

Hack Squat

Vertical Leg Press

Standing Calf Raises

Check it out below:

[Related: A Guide to the Best Pre-Workouts, Tested and RD Approved]

Leg Extensions & Lying Leg Curl

Lunsford opens with leg extensions to bias the quads. He employs isometric holds in the fully shortened position to warm his joints, increase the blood flow to the target muscles, and deepen his mind-muscle connection. He performs slow, controlled reps with a peak contraction pause to maximize the time under tension (TUT) and muscle growth. (1)

Maintaining the same form cues from the previous exercise, Lunsford paused at the top of his range of motion (ROM) during leg curls to maximize hamstring fiber stimulation. He kept his shoulders and hips aligned.

Hack Squat

On the hack squats, Lunsford aims for maximum knee flexion during eccentrics for a deep quad stretch. He fully extends his knees at the top for a sharp contraction. 

Lunsford added a resistance band to the top of the hack squat machine to tweak its resistance profile. The band eases tension during the eccentrics, which helps him get out of the hole more easily.

The 31-year-old begins the hack squat with three 45-pound weight plates per side, increasing it to five for his second set. With knee sleeves for support, he progresses to seven plates per side on the third set and nine on the fourth.

In the top set, Lunsford performs 12 reps with 10 plates on each side, surpassing his previous PR of 10 reps with the same weight.

Vertical Leg Press

Lundsford used the FST-7 (Fascia Stretch Training 7) protocol for the vertical leg press, a method designed to promote muscle growth by expanding and restructuring the fascia. (2)

FST-7 comprises seven working sets of eight to 12 reps on the final exercise of a workout to thoroughly fatigue the muscles and maximize blood flow for an extreme muscle pump. This targeted muscle stress stimulates hypertrophy and improves fascial elasticity, which can enhance muscle definition. 

Lunsford employed slow eccentrics on the vertical leg press to achieve a deep quad, hamstring, and adductor stretch, optimizing muscle growth. He performed seven sets of the exercise with 30-second rest intervals between each. 

The Indiana native kept his feet on the machine’s platform throughout the seven sets. This inverted position, a form of blood-flow restriction resistance training (BFRRE), can potentially intensify lactic acid build-up, resulting in a significant muscle pump and enhancing muscle size and strength gains. (3)

Standing Calf Raises

Lunsford concluded the workout with standing calf raises to bias the gastrocnemius muscle. He employed slow eccentrics and held the peak contraction to stimulate muscle growth. As he approached mechanical failure, he switched to a faster rep cadence to maximize training volume.

References

Wilk M, Zajac A, Tufano JJ. The Influence of Movement Tempo During Resistance Training on Muscular Strength and Hypertrophy Responses: A Review. Sports Med. 2021;51(8):1629-1650. doi:10.1007/s40279-021-01465-2

Chris and Frederick (2020) Does fascia stretch?: 10: Fascia, function, and medical applications, Taylor & Francis. Available at: https://www.taylorfrancis.com/chapters/edit/10.1201/9780429203350-10/fascia-stretch-chris-frederick (Accessed: 27 May 2024).

Bjørnsen, T., Wernbom, M., Paulsen, G., Berntsen, S., Brankovic, R., Stålesen, H., Sundnes, J., & Raastad, T. (2021). Frequent blood flow restricted training not to failure and to failure induces similar gains in myonuclei and muscle mass. Scandinavian journal of medicine & science in sports, 31(7), 1420–1439. https://doi.org/10.1111/sms.13952

Featured image: @dereklunsford_ on Instagram

The post PR Alert: Derek Lunsford Hack Squats 900 Pounds for 12 Reps appeared first on BarBend.

When it comes to hypertrophy, all roads lead to Rome. Most of the best bodybuilders in history — think Sergio Oliva, Dorian Yates, or Arnold Schwarzenegger — had their own unique approaches to building muscle, and they all worked pretty darn well.

2013 Women’s Physique Olympia winner Dana Linn Bailey is particularly partial to drop sets. On May 28, 2024, Bailey posted a back workout to YouTube that incorporated drop sets throughout.

[Related: The Best Supplements for Bodybuilding]

We’re going to walk you through “DLB”s back workout, unpack the science behind drop set training, and tap a BarBend Expert PhD — who also happens to be a competitive bodybuilder himself — to help you decide if you should drop what you’re doing and add more drop sets to your workouts.

Dana Linn Bailey’s Back Workout

Bailey’s back day consists of mostly compound exercises, a variety of different row grips, and of course, plenty of drop sets. “I try to change my grip on every single exercise,” Bailey remarked with the intent of targeting all of her back muscles.

Bailey emphasized the importance of using lifting straps on back workouts: “I like to use [straps] because the limiting factor is usually your grip strength. Your back is much stronger than your hands and forearms.”

[Related: The Best Rowing Machines You Can Buy]

The Science of Drop Sets

On paper, drop sets sound almost like a muscle-building hack: Build more muscle in less time? Sign us up. But the fact is that many people misunderstand the purpose and utility of drop sets as an intensity technique.

[Related: The Best Creatine Supplements for Hypertrophy]

So, are drop sets muscle magic? Not necessarily — the science doesn’t seem to support the technique as any more beneficial long-term than straight sets with standardized rest times. However, drop sets are extremely time-efficient, help develop work ethic, and might burn more calories overall.

Are Drop Sets Worth It? A Bodybuilding PhD Weighs In

“If time is of concern, drop sets can be a great tool for increasing your workout density,” answers Exercise Physiology PhD Dr. Ryan Girts. Girts is a lecturer at Pfeiffer University and a competitive bodybuilder himself. From his perspective, plenty of people misunderstand the benefits (and drawbacks) of drop sets:

Girts also cited a unique method for creating progressive overload with drop sets. “You can sort of scaffold progressive overload by adding more drop sets on a week-to-week basis,” he mentions.

It’s an advanced training technique that requires you to closely monitor your recovery, but if you’re trying to build as much muscle as DLB, no stone is worth leaving unturned.

More Bodybuilding News

Sadik Hadzovic’s 3 “Must-Eat” Meals for Bodybuilding

Jeremy Buendia Says His 2024 Bodybuilding Season Is, “a Wrap”

IFBB Pro League Bodybuilder Kevin Gebhardt Dies at 31

References

Sødal LK, Kristiansen E, Larsen S, van den Tillaar R. Effects of Drop Sets on Skeletal Muscle Hypertrophy: A Systematic Review and Meta-analysis. Sports Med Open. 2023 Jul 31;9(1):66. doi: 10.1186/s40798-023-00620-5. PMID: 37523092; PMCID: PMC10390395.

Iversen, V. M., Norum, M., Schoenfeld, B. J., & Fimland, M. S. (2021). No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports medicine (Auckland, N.Z.), 51(10), 2079–2095.

Featured Image: DanaLinnBailey on YouTube

The post Dana Linn Bailey Does Drop Sets to Build Muscle. But Are They Worth It? appeared first on BarBend.

There’s no denying that the best running shoes can help you conquer a variety of workout environments, from the treadmill to the track, city streets, race day courses, and more. However, there’s one area where these road-centric sneakers can begin to falter — the trails. To help you maintain traction and comfort while traversing through winding hills, root-riddled turns, muddy bogs, and other obstacles, the best trail running shoes can be perfect additions to your running shoe rotation.

Purchasing trail running shoes can be a lot like searching for all-terrain tires for your vehicle, meaning you want a good sense of tread and protection without sacrificing ride comfort and overall weight. To help you take your training into the wild outdoors, we’ve run in dozens of popular silhouettes and consulted with our team of experts to curate this list of our favorite trail running shoes available today.

The 14 Best Trail Running Shoes of 2024

Best Trail Running Shoes Overall: HOKA Speedgoat 5

Best Road-to-Trail Trail Running Shoes: Nike Pegasus Trail 4 GORE-TEX

Best Budget Trail Running Shoes: Merrell Morphlite

Best Cushioned Trail Running Shoes: Brooks Caldera 7

Best Trail Running Shoes for Daily Training: Saucony Peregrine 14

Best Trail Running Shoes for Speedwork: HOKA Tecton X 2

Best Trail Running Shoes for Muddy Conditions: Inov-8 Mudtalon

Best Stability Trail Running Shoes: Brooks Cascadia 17

Best Trail Running Shoes for Long Distances: Topo Athletic Ultraventure 3

Best Trail Running Shoes for Winter Conditions: Icebug NewRun BUGrip GTX

Best Trail Running Shoes for Rocky Conditions: La Sportiva Bushido III

Most Durable Trail Running Shoes: Norda 002

Best Trail Running Shoes for Wide Feet: Altra Lone Peak 8

Best Customizable Trail Running Shoes: Speedland GS:PGH

How We Tested and Chose the Best Trail Running Shoes

The BarBend team is made up of competitive athletes, certified personal trainers, and lifelong fitness enthusiasts. To make our list of the best trail shoes, we got hands-on with 30 different shoe profiles from top brands, using a multi-point methodology to rate each profile on a scale of 1 (lowest) to 5 (highest) to determine our top picks. Below are some of the categories and components we looked at to make our list.

For further information on how we trial and test the products chosen for this guide and more, be sure to read the BarBend Equipment Testing Methodology page.

Traction: Naturally, trail running shoes should feature a more aggressive outsole that can retain grip over uneven and loose terrain. We ran these tested sneakers through multiple trail conditions, including mud, rain, and packed trailways, to determine how grippy each silhouette was and where traction could potentially be compromised.

Durability: With debris like sticks and gravel aplenty along the trail, as well as the potential for scrapes and scuffs when traversing different obstacles, it’s imperative to look for a trail shoe that can withstand the rigors of the discipline. We examined how resilient each profile was through multiple wears, highlighting any potential weak points that could be an issue when taking these kicks out for a run.

Breathability: Given that the uppers of trail shoes need to be durable enough for the training conditions, breathability can oftentimes be compromised for the sake of better protection and sturdiness. That said, the trait is still desirable for an added layer of comfort, so we did our best to find some profiles that featured some ventilation to help keep our feet cozy and sweat-free.

Over-Foot Protection: You’re going to be tackling different obstacles when out on the trail from jutting roots to large rocks, and more. These structures can potentially wreak havoc on your shoe’s upper as well as your feet, so we made note of trail shoes featuring protective overlays in key areas like the toe box and midfoot.

Comfort: Regardless of your workout discipline, it can be beneficial to have a sneaker that’s comfortable enough for regular wear. We looked closely at each trail running shoe’s midsole design, making note of which components provided a plush ride through testing and which featured a more rigid structure designed more so for responsiveness or protection.

Best Trail Running Shoes Overall: HOKA Speedgoat 5

It’s fitting that the best shoe for trail runners has ‘GOAT’ in the product name. The 5th iteration of this classic HOKA silhouette (formerly known as HOKA One One) has all the trimmings of a proper outdoor-ready sneaker. The Vibram outsole is plenty grippy for the uneven terrain you’d experience on a run, and the double-layered jacquard engineered mesh has a good mix of durability and breathability.

I’ve logged plenty of miles in my Speedgoat 5s and routinely turn to them when tackling new trails and routes. I’m confident in each step thanks to the Vibram Megagrip outsole, which features a solid lug pattern that can carry me through multiple scenarios. I rated the outsole design at 5 out of 5.

While there’s a good bit to love underfoot with these trail runners — I also scored the midsole at 4 out of 5 thanks to its comfortable ride through each step — the upper is a pleasant treat. The engineered jacquard mesh upper is durable enough for moderate trails, yet remains breathable enough that you won’t completely sweat through your running socks. Plus, there are neutral and vibrant colorways alike across the roster, allowing you to find the right hue to match your personality when on the trail.

HOKA Speedgoat 5

In terms of fit, I rated the Speedgoat 5s at 4.5 out of 5. I’ve never had an issue with rubbing or hot spots, but the toe box does have a slight taper to it that can potentially irritate those with larger feet. Thankfully, though, HOKA does offer these trail-ready kicks in wide sizing.

Of course, these shoes do have their limits in terms of where they can perform best. The midsole, while comfortable, can be too thick at times when trying to focus on your footing over jagged rocks or more technical throughways. In my experience, I prefer to have as much ground feel as possible in these situations. Additionally, if you plan on running in the rain, be sure to purchase the GORE-TEX-lined version — there’s not a lot of water protection across the engineered mesh upper.

Best Road-to-Trail Trail Running Shoes: Nike Pegasus Trail 4 GORE-TEX

Not every “trail run” needs to be this exciting off-road excursion — there are plenty of packed trailways that can still warrant a more rugged silhouette than your typical road running shoe. For these milder terrain conditions, we recommend the Nike Pegasus Trail 4 GORE-TEXs thanks to their less aggressive outsole that’s suitable for medium-grade terrain like gravel or wood chips yet still performs well on paved pathways, too.

The Peg Trail 4 GTXs are a regular go-to when I need a pair of shoes for walking through developed trails, or when I know my routes will feature more than one road crossing. The tread is grippy enough for graveled throughways, yet the depth still keeps the noise factor down while pacing overtop asphalt. I’ve even used these as hiking shoes for quick weekend jaunts across beginner-friendly parks and nature preserves with little issues. As such, I rated the outsole at 4 out of 5.

Another reason these can be an ideal pair of shoes for road-to-trail needs is the React foam cushioning across the midsole. Like other Nike running silhouettes, each step has a comfy sense of plush while still retaining some responsiveness when paces call for it. Plus, I scored the cushioning at 4 out of 5 because you can get a decent feel for the ground beneath you on the trail, which can be beneficial when trying to get your bearings over uneven terrain.

Nike Pegasus Trail 4 GORE-TEX

These Nike trail running shoes also feature a partial GORE-TEX membrane, which can be helpful for trekking through shallow puddles along your routes. I say shallow, though, as the membrane does not encompass the entire shoe profile. Any puddle that gets into the raised ankle collar could lead to some sopping socks mid-run. This partial GORE-TEX membrane was also the reason behind my 3.75 out of 5 breathability score — GORE-TEX can keep water in just as easily as it keeps water out of your sneakers.

Best Budget Trail Running Shoes: Merrell Morphlite

Given the specialized needs of the discipline, trail running shoes can be more expensive than your typical runner with the average price tag hovering around $175. However, there are some budget-friendly options that can be worthwhile, including the Morphlites from Merrell. At $100, these are well below the median price yet can still provide you with enough traction and comfort for tackling a range of trail conditions.

I’ve been running in these Morphlites for a few weeks now and think they can be an excellent introduction to trail running sneakers. The tread is more pronounced than a road-centric profile, yet not so aggressive that you’ll be sitting high atop the trailway with a disconnected feel for the ground. Plus, I scored the overall ride of these Merrell trail runners at 4 out of 5 thanks to the lightweight feel of the FloatPro cushioning, which pairs nicely to the midsole’s rocker geometry for easy transitions across lighter, more packed routes.

Merrell Morphlite

The upper is also comfy enough for regular wear with a good sense of breathability through the engineered mesh. Plus, I like how Merrell treated the shoe with a Cleansport NXT coating, which can help prevent any unwanted odors from developing over time. I’ve had a number of trail running shoes ruined by stench alone (mud and perspiration don’t mix well), so any odor defense is a definite perk, in my opinion.

However, I do wish there was some added structure across this upper design, particularly along the midfoot. I did notice that my feet could move around easily inside the sneaker, which compromised my sense of stability at times. I rated the Morphlites at 3.75 out of 5 for stability, and recommend looking elsewhere if you need the extra support of more dedicated stability running shoes.

The Merrell Morphlites are less protective than other trail runners, too. There isn’t an exterior toe cap or pronounced rock plate, leading to my 3.5 out of 5 rating in the category. However, at $100, you can’t be asking for much more than what’s at play with these beginner-friendly, wallet-friendly kicks.

Best Cushioned Trail Running Shoes: Brooks Caldera 7

Sure, trail running can be a fun way to intensify your running workouts … but that doesn’t mean your feet need to be deprived of in-training comfort. Well-cushioned trail shoes can make those longer treks through the backcountry a pleasant treat rather than a grueling endeavor. For our money, the Caldera 7s from Brooks are the perfect vessel for these needs.

In addition to these Caldera 7s, I’ve also logged a heap of miles in this shoe’s predecessor — the Caldera 6 — and do feel Brooks nailed the DNA Loft v3 midsole foam with this iteration. It feels plush and comfy, and you don’t need to put a lot of effort into your steps to achieve that desirable soft landing. 

I did rate the cushioning at 4 out of 5, though, due to this sneaker’s lack of responsiveness. The Caldera 6s felt a little bouncier at certain paces with better energy return, which I haven’t experienced in these updated kicks. However, the resolution was quickly found as I fine-tuned my speeds to get the most out of the Caldera 7s.

Of course, with this amount of cushioning, you can expect to clunk up your running gait if you extend your mileage. It takes a while to learn how to use the higher stack height to your advantage on long-distance trails. As such, if I, a mere fitness writer, can do it, you surely can, too.

Brooks Caldera 7

Durability-wise, I rated the Caldera 7s at 4.5 out of 5. I appreciated the more pronounced toe cap that was a great shield against any overgrown roots or jagged rocks during trials. While this does sacrifice some style points (I scored the Caldera 7s at 3.75 out of 5 in that category) I feel it’s worth the price when it comes to real-world use.

Finally, the TrailTack outsole is a nice mix of grip and durability. I’ve taken these shoes through loose and packed terrain with little issues when it comes to underfoot traction. Plus, the lugs seemed to have held up nicely, but only time will tell if that holds true.

Best Trail Running Shoes for Daily Training: Saucony Peregrine 14

Need a trail shoe that can be trusted enough for your daily jaunts? The Saucony Peregrine 14s feature a comfortable PWRRUN midsole that can be plush enough for everyday mileage, while the higher stack height can be excellent for hitting the pavement en route to your wild pathways.

I also like the PWRTRAC outsole design that features deep lugs 5 millimeters. This can help the shoes stay versatile enough for packed and soft terrain, which can be more of an occurrence than you’d think when hitting the trails daily. I scored the outsole at 4 out of 5, because I appreciate this sense of traction, especially when weather is less impactful on my decision to hit the outdoors.

Speaking of versatility, I rated the ride of these Peregrine 14s at 4.5 out of 5. They performed well in shorter, slower workouts, but the lighter 9.4-ounce profile also gave room to open up my paces at times. This can be ideal for athletes looking to improve their average running speed through interval training, although I’d still opt for a lighter road shoe if tempo work is your main goal.

The Peregrine 14s from Saucony also feature a higher midsole stack height than previous iterations. Comparing them to my previous Saucony trail shoes — the Peregrine 13s — I noticed a higher heel (28 millimeters) and forefoot (24 millimeters). This can help create a comfy ride, especially for those brief on-road situations in-between trailheads, but I do feel you lose a bit of ground feel from the thicker slab of foam.

Fit-wise, these Sauconys fit true to size, and are available in wide sizing for larger-footed athletes. I do recommend investigating those options if you routinely max out your shoe interior — the toe box features a slight taper due to the toe cap, which can lead to unwanted rubbing and hot spots.

I also rated the fit at 4.5 out of 5 due to the lower heel counter. While this wasn’t a comfort issue for me per se, I could see how this lower placement could be awkward for some.

Best Trail Running Shoes for Speedwork: HOKA Tecton X 2

If your pursuits call for a pace beyond the average walking speed, a faster trail running shoe could be just up your alley. The Tecton X 2s from HOKA serve as a rugged workhorse that can also fall in-line with some marathon running shoes thanks to the innovative parallel carbon plates that sit nestled in the midsole for explosive energy return without compromised traction and balance across uneven terrain.

Admittedly, the original Tecton X is what sparked my love affair with trail running. I’m happy to report that this latest iteration only improved on that impactful profile, most notably in the new Matryx upper. I rated this component at 4.5 out of 5 thanks to its hydrophobic qualities that make bursting through shallow puddles and short mud bogs a breeze.

Of course, though, the main reason these HOKA kicks can be excellent for speedwork lies in the midsole design and the parallel carbon plates. Rather than your typical running shoe shank, these plates work sort of like tectonic plates — hence the product name — shifting and adjusting independently to help propel you forward regardless of your underfoot conditions.

I love the zip these shoes provide to my paces and have routinely set trail PRs in them, which I credit highly to the innovative design. As such, I rated the energy return and midsole at 5 out of 5.

HOKA Tecton X 2

Like other popular HOKA trail running shoes (looking at you, Speedgoats), the Tecton X 2s employ a Vibram Megagrip outsole for excellent traction across a slew of conditions. However, the shorter tread depth of 4 millimeters does limit the grip you can experience on more technical terrain. I’d recommend shifting down a few gears before traversing wet rocks or thick mud, and score the traction at 4 out of 5.

Finally, the fit of these Tecton X 2s is true to size, and I do appreciate the roomy toe box that easily accommodates toe splays for intense push-offs. However, these sneakers aren’t available in wide sizing options (or GORE-TEX, for that matter) so larger-footed athletes may need to size up.

Best Trail Running Shoes for Muddy Conditions: Inov-8 Mudtalon

Mud isn’t just a quirky obstacle you’ll encounter at your local obstacle course race — it can be a serious factor to consider when running through the wilderness. For athletes that know conditions are, shall we say, dirtier than others, we recommend the aptly-named Mudtalons from Inov-8 thanks to their 8-millimeter aggressive lugs that can grab hold of any terrain you throw at them.

I’ve run in these rugged kicks before and truly feel they are the mud tires of the footwear realm. I’ve traversed washed-out trails and swampy valleys with zero underfoot issues, which I credit to the deeper lug pattern across the STICKYGRIP rubber outsole. For these reasons, I rated the outsole traction at 5 out of 5.

[Related: 7 Reasons Strength Athletes Should Try Obstacle Course Racing]

The Mudtalons also feature a locked-in, contoured fit, which can be helpful when trying to navigate through loose terrain. You’ll already be thinking about sliding and sloshing across the ground, so there’s no need to add to the sensation with a sloppy fitment.

However, I rated the overall fit and comfort at 3.75 out of 5 because the snug sizing may be too much for some footprints. Do not expect a wide toe box with these trail shoes, and I’ve found that the foot shape last, while secure, does leave room for hot spots and blisters as you learn to run with these aggressive sneakers. Additionally, it may be wise to size up one half size for an optimal fit, or even peruse the brand’s wide-sizing options.

Despite the fitment issues, I still feel these can serve a purpose within your running shoe rotation, even if you rarely encounter mud-filled routes. The ROCK-PLATE shank across the midfoot does provide excellent security and protection against jagged boulders or sharp roots, so you can pace along your trailways with little concern over the safety of your toes and soles.

I rated the security at 4 out of 5, too, given the thicker upper material and protective overlays that can do wonders for preventing any scuffs, scrapes, or piercings during training.

Best Stability Trail Running Shoes: Brooks Cascadia 17

Trail running can be a nightmare for athletes with stability issues since the terrain is so uneven. Thankfully, though, there are some trail shoes that cater to these needs, like the Cascadia 17s from Brooks. These sneakers feature a unique Trail Adapt System across the midsole and outsole to help create balanced landings in each stride for better confidence (and comfort) on the trail.

I’ve been trialing these updated shoes in tandem with their predecessors — the Brooks Cascadia 16 profile — and feel the brand has really taken a step forward in terms of in-training stability. I like the segmented outsole that can easily adapt to uneven terrain, and the protective shank across the middle gives the shoe some structure without feeling too rigid. Plus, DNA Loft v2 foam across the midsole is excellent for keeping steps cozy through the wilderness. I rated the stability at 4.5 out of 5.

The Cascadia 17s are also simple to lock down thanks to the lacing system and flexible upper. The shoes run true to size, so there’s not a ton of play already, but the laces cinch down easily to help secure your foot for traversing rugged trailways. The upper is also well built — I’ve yet to notice a scrape or scuff — and features a sturdy TPU toe cap that runs the entire sidewall of the forefoot for added protection.

Brooks Cascadia 17

While I rated the protection offered in the Cascadia 17s at 4 out of 5, these levels of defense do compromise the breathability of the shoe. I rated the upper’s breathability at 3.75 out of 5 as they can begin to run hot when taking on a workout in warmer conditions.

The Brooks Cascadia 17s weigh in at 11 ounces, which is on the heavier side of trail shoes. Combine that notion with the fact that these shoes lack a certain responsiveness, and you can quickly confirm that these are not for tempo runs. For cruising through throughways with a heightened confidence and stability, though, they can be a fine sneaker.

Best Trail Running Shoes for Long Distances: Topo Athletic Ultraventure 3

For those longer jaunts through the trees and hills, you want a trail running shoe that can maintain a comfortable underfoot without clunking up your running gait once mileage enters double digits. Utilizing a ZipFoam midsole that delivers comfort, support, and even some responsiveness, the Topo Athletic Ultraventure 3s can be a nice addition to your running ensemble.

In testing, my strides felt natural in this shoe, and I appreciated everything the midsole design brought to the table. The stack height of 35 millimeters at the heel and 30 millimeters at the forefoot provided enough protection without compromising my sense of ground feel. Plus, I scored the cushioning at 4.5 out of 5 thanks to its soft cradling in each landing with enough energy return to keep me moving forward toward the trail’s end.

The upper of the Ultraventure 3s is also worthwhile, providing solid breathability to help prevent unwanted perspiration. The anatomical design, too, can be a blessing for your feet, as there’s no pinching or rubbing along the midfoot and toe box meaning there’s less of a chance of blisters.

However, I rated the fit at 4 out of 5 due to the curved heel counter. On occasions, I could feel this component digging into my Achilles, particularly on hill climbs.

In terms of traction, I’m a sucker for a Vibram outsole. The Ultraventure 3’s Vibram XS Trek EVO tread pattern showcased good durability and flex during trials, and I liked how these shoes felt natural when traversing different obstacles, graveled turns, and more. That said, though, I wouldn’t recommend these kicks for technical or advanced routes as the 5-millimeter lugs aren’t grippy enough for loose rocks or mud. Overall, I rated the traction at 3.75 out of 5.

Despite this outsole callout, I still think the Ultraventure 3s can be worthwhile for those that routinely enjoy maxing out their fitness tracker’s distance data. The ride is natural, there’s enough cushioning underfoot, and (provided you stay on regular terrain) you can get to wherever you’re going at a decent pace.

Best Trail Running Shoes for Winter Conditions: Icebug NewRun BUGrip GTX

If you think about it, running every day implies you’re running year-round. Try as we might, though, winter trail conditions can seriously stall your training streak if you’re ill-equipped with the wrong footwear. The NewRun BUGrip GTXs from Icebug feature a durable, studded outsole for better traction on ice, as well as a polyester and GORE-TEX-lined upper that can help put the freeze on any invading water or precipitation.

Admittedly, I’ve reserved these wintertime runners for packed trails and some road-to-trail throughways, and I don’t feel the outsole pattern is deep enough to take on snow-filled technical terrain. However, I rated the outsole at 4.5 out of 5 thanks to the dynamic steel studs that can help you stay balanced and confident in your strides, especially when pacing across ice. Yes, the steel studs can be loud over asphalt, but I’m willing to deal with the noise for the sake of better footing.

Moving up the shoe, these Icebug profiles feature a rigid polyester upper and GORE-TEX membrane. This can help you stay dry and protected from the elements during outdoor workouts — a definite must when running in lower temps. Of course, though, the inclusion of a water-resistant membrane does compromise the shoe’s breathability, so I scored the upper at 4 out of 5. In my experience, the added warmth is actually a plus in winter, but be smart and don’t sweat out your sneakers if you don’t have to.

The dynamic steel spikes of the Icebug NewRun BUGrip GTX’s outsole

I also like the BOA Fit lacing system across the midfoot that can be ideal when trying to achieve a lockdown with your running gloves and layers on. Rather than your typical bunny knot, the quicklace system operates via turnstile toggle that tightens or loosens thin cords across your shoe.

You can really dial in your fit, which may be necessary more often than not. I rated the Icebugs at 3.5 out of 5 for fit since the design is wider than other sneakers and there’s less flexibility across the upper. Oh well, if you’re trail running in winter, a thicker sock isn’t the craziest idea.

Best Trail Running Shoes for Rocky Conditions: La Sportiva Bushido III

Naturally, trail running is going to involve uneven terrain, but if you’re more of a “cut your own path” type of athlete, odds are that your routes will be less pristine with jutting rocks and large boulders abound. For workouts involving these crags and obstacles, we recommend the La Sportiva Bushido IIIs thanks to their grippy, sticky outsole and pronounced lugs along the midsole for stable traction even when your steps are, say, more off-kilter than your proper running form.

Now, I’ve yet to trial these rock-ready trail shoes, but I have logged plenty of hill climbs in the previous Bushido iteration — the Bushido IIs. From what I can tell, the only true updates are a restyling along the outsole, some added mesh panels for better breathability (a big concern of mine in the Bushido IIs), and available wide sizing.

Regardless, I’ve always appreciated the Bi-Compound FriXion XT 2.0 V-Groove3 outsole of this trail shoe. The lugs are tacky enough that you can easily get over rocky terrain. My one go-to route, for example, treks through the base of an old quarry, and I’ve yet to have any missteps due to traction loss. I’d rate the Bushido III’s traction at 5 out of 5, and the overall outsole design at 4 out of 5 since the 4-millimeter lugs are still somewhat shallow for muddier conditions.

The Bushido IIIs also feature a thick TPU toe cap that can be excellent for keeping your feet secure during runs. If you’re traveling over less-groomed terrain, I always appreciate as much protection as possible.

Cushioning wise, this sneaker uses the same EVA midsole design as its predecessor. I’ve felt supported enough for backcountry excursions, but I wouldn’t necessarily call it a plush experience. I rated the cushioning at 4 out of 5 as you need a little rigidity to create that stable, rock-ready platform. So, as long as you understand the purpose of this sneaker and don’t take it on lengthy runs, you should feel a similar sensation.

Most Durable Trail Running Shoes: Norda 002

If you’re really invested in trail running, it can be beneficial to have a pair of shoes that will last you multiple seasons. While the price may be jarring at first, the Norda 002s showcase exceptional value thanks to their rugged durability. While the Vibram outsole is more sturdy than other rubbers, the real highlight of the profile is the Dyneema upper.

Dyneema is one of the strongest, lightest fibers on the planet and is trusted for ballistic helmets, crane ropes, and parachutes. (1) If it can withstand these stresses, what do you think it can do in the footwear space?

I’ve run in Norda’s other silhouette, the Norda 001, and can attest to the strength of the Dyneema design. I scored the Norda 002’s upper at 4 out of 5, though, given that Dyneema, while durable, is not breathable at all. If you’re training under the hot sun, expect to sweat through your socks.

[Related: What Does It Take To Get Into Trail Running? An Ultrarunner Shares His Secrets]

The laces also contain Dyneema fibers, which can be great for durability and structure across an often forgotten shoe component. However, the strength of the fabric does limit its stretch. I’ve found that the knots can come undone easily, especially if you don’t cinch down the laces tightly.

I also like the Norda 002s simply for the style at play. Unlike other trail shoes that feature vibrant patterns and bright colorways, the 002s are more neutral. This can lend itself to more versatile wear, even with normal attire. I scored the style at 4 out of 5 as I think this is the best example of athletic pursuits meeting the gorpcore style trend (look it up).

Of course, the price cannot be ignored — nearly $300 for a single pair of shoes is pricey for any budget. However, I still scored the value at 4 out of 5 as I feel the Norda 002s can easily last multiple years on the trail. It’s a steep upfront investment, but the kicks can pay for themselves in no time.

Best Trail Running Shoes for Wide Feet: Altra Lone Peak 8

Wider-footed athletes can sometimes struggle to find proper-fitting trail shoes. However, there are some silhouettes that naturally cater to these foot sizes like the Lone Peak 8s from Altra. These trail shoes utilize the brand’s signature FootShape design to create an anatomical footprint that’s roomy across the midfoot and spacious enough in the toe box to eliminate any unwanted rubbing.

I also rated the fit of the Lone Peak 8s at 4.5 out of 5 thanks to the Ghillie-style lacing that allows for a customized lockdown across the top of the foot. You feel locked into the sneaker, but it’s not a constricting fit that could otherwise compromise the comfort level.

The Lone Peak 8s also feature a new ripstop nylon upper, which I scored at 4 out of 5 and feel is a great addition to this Altra profile’s makeup. The previous Lone Peak 7s had a mesh upper that was breathable and cozy yet lacked a certain sense of sturdiness. The new ripstop nylon improves the overall protection while still giving you some ventilation for those extra-hot days on the trail.

The Lone Peak 8s share a similar build with their predecessor — the Altra Lone Peak 7s — shown here.

Unfortunately, though, Altra is still using the MaxTrac outsole in this sneaker. In my experience with multiple trail running silhouettes, this is my least favorite outsole pattern. The lugs are too shallow for muddy conditions, and the material itself wears down easily and can lead to slippery steps even when on packed trailways.

I also rated the overall ride at 3.75 out of 5 given this shoe’s zero-drop design. Barefoot running, according to studies (and lore), is designed to help you achieve a more natural running gait and may be more beneficial for your body. (2) However, it takes some foot strength to hop from a higher drop shoe directly into a minimalist silhouette. If you’re curious about these sneakers, I suggest taking your time and getting used to the underfoot sensation — it’s not for every footprint.

Best Customizable Trail Running Shoes: Speedland GS:PGH

Having the ability to customize your trail running footwear can help create an optimized ride and training experience that caters to your wants and needs. The GS:PGHs from Speedland offer a heightened sense of customization thanks to their dual BOA Li2 lacing system for micro adjustments across the lockdown, as well as a unique drop-in midsole that can pair with compatible carbon fiber plates for more or less energy return.

I’ve had multiple pairs of GS variations over the years and really enjoy the versatility across the drop-in midsole. The component operates like a traditional drop-in insole and I like how easy it is to add the Carbitex GearFlex plates for days where tempo and speed are desired. I rated the midsole at 4.5 out of 5, too, because the cupped sidewalls create a comfortable cradle for your foot for added security.

Speedland GS:PGH

The BOA Li2 toggles also deserve some praise thanks to their quick and intuitive operation. Rather than popping the turnstiles to loosen the attached cables, you can simply turn the dials one way or another to achieve your desired fit. Given this ability to micro adjust your comfort, as well as the anatomical layout of the shoe itself, I rated the fit at 5 out of 5.

[Related: How Many Calories Are Burned Running a Mile?]

As impressive as this shoe is, though, I couldn’t score the value any higher than 3.5 out of 5. The $275 price tag is above the average trail shoe, and the Carbitex GearFlex plates are sold separately meaning an extra purchase is required to unlock the full customizability of the profile. Additionally, the GS lineup is sold in limited batches — don’t be surprised to find your specific size out of stock.

Thankfully, though, if you do find that the GS:PGHs are out of stock, the GS:PDX, GS:OAK, and GS:TAM silhouettes are all virtually the same sneaker with slight differences in weight. You’ll just need to compromise on the colorway.

Benefits of Trail Running Shoes

According to Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC, your footwear can be one of the most important pieces in your fitness regimen, “especially if you follow an exercise protocol that requires versatile shoes.” As such, a proper pair of trail running shoes can vastly improve your experiences through the exciting and adventurous training discipline. Below are some of the perks that can come with adding trail running shoes to your workout arsenal.

Improved Traction: Trail running shoes feature a more aggressive outsole than road running sneakers, which can be beneficial for maintaining traction along the uneven and loose terrain. Think of it like putting all-terrain tires on your car — the deeper lugs and more aggressive tread pattern can easily grip mud, rocks, and dirt for a better ride.

Protection from Terrain: Trail running also involves you scaling over obstacles like roots, logs, and boulders which, on occasion, can lead to unwanted impacts that leave you feeling sore across your feet. Shoes designed for trail running feature harder, more durable overlays in key areas like the toe box to help you stay protected as you pace through your outdoor-minded workouts.

Limits Footwear Overuse: Having a pair of trail running sneakers can also be a benefit for your other running shoes, too. Having footwear for each terrain can help preserve each silhouette’s integrity and prevent overuse while also allowing the midsole foams to fully rebound in-between workouts.

How Much Do Trail Running Shoes Cost?

As with other specialized footwear for ultramarathons, race day, stability, and even shoes for treadmill running, you can expect to pay a little more for trail running shoes than your average pair of loafers. In our years of testing and reviewing footwear, though, we’ve determined that roughly $175 can be a good median price to start with when looking at the category. Read below to compare the prices of trail running shoes featured in this round-up.

What to Consider Before Buying Trail Running Shoes

Like any piece of fitness equipment, there are a few factors to consider before deciding on a pair of trail running shoes. From your typical trail conditions to the shoe’s cushioning, fit, price, and more, here are the components we recommend thinking through as you work through the purchasing process.

Terrain Conditions

Naturally, your trail running shoes should feature a more aggressive outsole that’s designed for running on uneven and loose ground. However, it can be beneficial to also consider the specific conditions of your intended trails, as certain tread patterns can cater to different terrains.

HOKA Tecton X 2 outsole

For example, if you know your trail is filled with mud puddles or bogs, it can be wise to opt for a tread featuring deeper lugs to accommodate the wet, mucky conditions. If you routinely train atop packed trailways or paved hiking routes, you may be better off with a less aggressive outsole.

Brooks Caldera 7 TrailTack rubber outsole

While this awareness may call for a field trip to your trails before purchase, you can also use technology to see what you’re likely up against before getting out into the wild. Some running apps offer descriptions for specific trails, with condition reports and photos to better gauge your terrain.

Cushioning

Finding the right cushioning for trail running is a little different than searching for cushioning in other running shoes. Yes, you want to opt for a comfortable ride that keeps your feet cozy through landings and toe-offs, but you also want to preserve a sense of ground feel that can allow you to adjust your steps in accordance with the terrain.

HOKA Speedgoat 5 midsole

In my experience, a trail shoe that’s too plush can leave you disconnected from the path underfoot, which can result in errant strides over looser ground and unwanted slips and spills. That said, however, there’s no need to feel every pebble you trek over. It’s a give and take, so look for a midsole design that gives you a mix of both comfort and feel that matches your needs best.

Over-Foot Protection 

The rough terrain of trail running can put your feet through a lot, so having a protective design can be beneficial when taking on a route filled with obstacles. Typically, it can be wise to opt for a trail shoe with a pronounced toe cap, since this is an area that can be most exposed to impacts with jutting roots and large rocks. Other protective components include midsole rock plates, side wall shields, and higher ankle collars to help keep pebbles and debris from getting inside your shoe.

Brooks Cascadia 17 toe cap

If you’re tackling more groomed trailways, you can likely get away with just a stable toe cap and a resilient upper. For more advanced paths, though, I recommend erring on the side of caution. Be mindful, though, that extra overlays can compromise your shoe’s breathability, so be prepared to sweat if your profile is decked out with multiple defense mechanisms.

[Related: Running on a Treadmill Vs. Running Outside — Which Is Best for Your Goals?]

Fit

Of course, your trail shoes should accordingly. Be sure to look for profiles offered in your foot size and look at the brand’s specific size guide to see if you need to size up or down for an ideal fitment. For larger-footed athletes, it can be wise to look for trail running shoes offered in wide sizing, too.

Price

On average, trail running shoes cost roughly $175, although you can find many top-performing silhouettes for prices between $140 and $150. The median price tag is skewed higher given that some trail shoes can cost upwards of $300 due to their durable fabrics, carbon-plated midsoles, and convenient lacing systems.

The higher ankle collar of the Nike Pegasus Trail 4 GORE-TEX

In the end, though, the best trail running shoe for your training preferences is the one that fits your budget best. Crunch some numbers and determine how much you’re willing to spend on a pair of outdoor-ready kicks and begin your search there.

Best Trail Running Shoes FAQs

References

Sanborn, B., DiLeonardi, A. M., & Weerasooriya, T. (2014, December 24). Tensile properties of Dyneema SK76 single fibers at multiple loading rates using a direct gripping method – journal of dynamic behavior of materials. SpringerLink. https://link.springer.com/article/10.1007/s40870-014-0001-3

Cleveland Clinic. (2024, April 30). The benefits of barefoot running. https://health.clevelandclinic.org/barefoot-running 

The post The 14 Best Trail Running Shoes in 2024, Tried and Tested by Our Experts appeared first on BarBend.

American IFBB Pro bodybuilder Sadik Hadzovic published a video on his YouTube channel showcasing the preparation of his three main daily meals. He stressed the importance of planning meals to stay on track with your diet, as carving out time for healthy cooking during busy days can be challenging. 

Hadzovic recommends investing in glass tupperware for food storage and a kitchen scale for precise portion control. Here is an overview of Hadzovic’s three daily meals:

Sadik Hadzovic’s Three Muscle-Building Meals

Meal One: Chicken breast, ground beef, potatoes, ketchup

Meal Two: Chicken breast, ground beef, white rice

Meal Three: Chicken breast, white rice, tomato, green vegetables

Check out the video below:

[Related: A Guide to the Best Pre-Workouts, Tested and RD Approved]

Meal One

Since Hadzovic eats the first meal before hitting the gym, he emphasizes protein and carbohydrates to ensure optimal glycogen stores and support muscle recovery during training.

Ingredients

Chicken breast — Three ounces

Ground beef — Five ounces

Potatoes — Nine ounces

Ketchup

Hadzovic streamlines his meal prep process using chicken breast, ground beef, and potatoes from a meal prep service. He adds a generous amount of sodium to his meals, emphasizing its role in maintaining optimal fluid balance, enhancing muscle pumps during training, and preventing dehydration.

Meal Two

The portion sizes for chicken breast and ground beef in the post-workout meal are the same as those for the first meal but with white rice instead of potatoes.

Ingredients

Chicken breast — Three ounces

Ground beef — Five ounces

White rice — Six ounces

The 36-year-old bodybuilder is a proponent of fatty red meat, as it is a good source of saturated fat, which can help boost natural testosterone production. A study published in The Journal of Steroid Biochemistry found that reduced dietary fat, particularly saturated fats, can lower testosterone levels in men. (1)

Hadzovic tapers his carb intake as the day progresses to optimize carb utilization around his workouts and minimize the possibility of excess carbs being stored as body fat.

Meal Three

Hadzovic omits ground beef from the third meal, incorporating nutrient-rich vegetables like tomatoes and broccoli. The chopped tomatoes infuse flavor and vitamins, while the green vegetables contribute carbohydrates, fiber, zinc, folic acid, and additional fiber, all essential for digestion, immunity, and cellular growth.

Ingredients

Chicken breast — Seven ounces

White rice — Seven ounces

Tomato — One chopped

Broccoli — One cup

Hadzovik revealed that incorporating tomatoes into his diet played a pivotal role in overcoming a multi-year struggle with fertility issues. A review published in the Asian Journal of Andrology concluded that lycopene (an antioxidant found in tomatoes) may improve sperm quality and motility in men with infertility. (2)

Hadzovic doesn’t track calories for green veggies, citing their high fiber content and ability to enhance nutrient absorption. This meal’s combination of protein and fiber promotes satiety, which can help curb evening cravings.

Way Forward

Hadzovic was 12 weeks out from his next competition at the time of recording. He must win a pro show before the Sept. 15 deadline to punch his ticket to the 2024 Olympia, scheduled for Oct. 10-13 in Las Vegas, NV. 

References

Hämäläinen, E., Adlercreutz, H., Puska, P., & Pietinen, P. (1984). Diet and serum sex hormones in healthy men. Journal of steroid biochemistry, 20(1), 459–464. https://doi.org/10.1016/0022-4731(84)90254-1

Durairajanayagam, D., Agarwal, A., Ong, C., & Prashast, P. (2014). Lycopene and male infertility. Asian journal of andrology, 16(3), 420–425. https://doi.org/10.4103/1008-682X.126384

Featured image: @sadikhadzovic on Instagram

The post Bodybuilder Sadik Hadzovic’s 3 Must-Eat Meals for Muscle-Building appeared first on BarBend.

As a runner, you take excellent care of your feet. You’ve got the newest foot massager, the fanciest socks, and the best running shoes money can buy. But how much attention are you paying to the real workhorse of your workouts—your oft-neglected yet strong calves?

From warm-up and cool-down to rest days, you’ll want a solid stack of calf stretches for runners in your repertoire. That’s why you’re here, after all. So let’s not delay. Here’s how to take the best care of your calves.

Best Calf Stretches

Standing Gastroc Stretch

Seated Soleus Stretch

Standing Calf Raise

Seated Calf Raise

Toe Raise

1. Standing Gastroc Stretch

The standing gastroc stretch is a classic, it’s probably the most intuitive calf stretch you’ll come across and requires minimal effort to execute. Just find an inclined surface or a wedge and you’re ready to start relaxing your calf muscles. Be sure to hold the stretch for equal duration per side! (It’s OK to give a little extra love to a tighter side — for example, your left calf — if need be. Just don’t neglect one side entirely.)

How to Do It: 

Place an inclined ramp or wedge against a wall.

Take your right foot and place it on the wedge with your right heel sitting at the base.

Keep your right foot flat against the ramp as you lightly lean forward. Keep your left foot back a step to support your balance.

Maintain a slight bend in your right knee and hold this stretch for time. 

Modifications

Make it Easier: Reduce the incline of the ramp or wedge, or take a more gentle lean forward.

Make it Harder: Actively perform a toe raise with your right leg as you stretch your right calf.

2. Seated Soleus Stretch

The gastrocnemius and soleus make up your calf and benefit from most calf stretches; however, a standing or seated position helps to emphasize one or the other. Stretching from a seated position places the other part of your calf (the soleus muscle) in a better position to experience a stretch. Be sure to do both to cover all parts of your lower back legs and help avoid calf strains.

How to Do It: 

Position a weight bench or chair near an inclined ramp or wedge. 

Take a seat and place your right foot on the wedge. Make sure your shin angle is straight up and down in your starting position, almost like in a lunge.

Slightly lean forward while pushing your knee forward and feeling the ball of your foot. Be sure to keep full foot pressure and not lose heel contact.

Hold this stretch for time and switch legs to do the opposite side.

Modifications

Make it Easier: Start with a slightly negative shin angle. Instead of your shin being completely up-and-down when you start, allow it to take a backwards angle towards your body.

Make it Harder: Start with a slightly forward shin angle. Lean into the stretch by starting in a more flexed ankle position to start!

3. Standing Calf Raise

[Read More: Benefits of Standing Calf Raises]

Performing resistance exercises might not be the most intuitive form of stretching, but it still “counts”! The eccentric portion of each repetition in strength training is where you are lowering yourself back into a starting position under control. This intentional lengthening of the muscle fibers while bearing weight is actually a fantastic tool for stretching.

How to Do It: 

Grab a pair of dumbbells or line yourself up under the standing calf raise machine (any resistance works here).

Brace your core and push through the balls of your feet. Be sure to maintain a slight bend in your knees.

Squeeze your calf muscles as tight as possible at the top, then slowly lower yourself into a deep stretch.

Repeat for repetitions.

Modifications

Make it Easier: Adjust the load to make sure you are able to perform 15 repetitions. 

Make it Harder: Extend the length of time you linger in the stretch or perform one leg at a time for a single-leg, unilateral approach.

4. Seated Calf Raise

The seated calf raise targets the soleus muscle with a bit more emphasis, as the seated calf stretch did before. Although all stretches and exercises for your calf muscles help both, using a mix of both standing and seated versions helps you nail the nitty gritty details. Similar to the standing version, the seated calf raise helps you stretch out using the loaded eccentric portion of each repetition. 

This version might also be easier on your body if you’ve got plantar fasciitis, knee pain, or back pain. It’ll take your quads out of the equation, too, putting all the emphasis on those calves.

How to Do It: 

Hold a pair of dumbbells (or a weight plate) on your thighs or line yourself up under the seated calf raise machine (any resistance works here).

Starting from a bent knee position (at an approximately 90-degree angle), push through the balls of your feet.

Squeeze your calf muscles as tight as possible at the top, then slowly lower yourself into a deep stretch.

Repeat for repetitions.

Modifications

Make it Easier: Similar to the standing version, adjust the load to make sure you are able to perform higher repetitions. Aim for 12 to 15 here.

Make it Harder: Extend the length of time you linger in the stretch or perform higher load sets of 10 repetitions.

5. Toe Raise

This one might seem even less intuitive than a calf raise, but there is a sound principle behind the toe raise for calf stretching. Your muscles experience a phenomenon called reciprocal inhibition. This is when one muscle contracts and its antagonist (the opposite side muscle) relaxes reflexively. For one side to work, the other must not; therefore, toe raises help to calm down your tight calves. (1)

How to Do It: 

Take a seat on a bench with your shins slightly ahead of your body. (You can also do this standing, as featured above.) Place a resistance band around your toes and anchor it to a heavy weight on the floor or a stable surface.

Start with your feet flat on the floor and flex your shin muscles, drawing your toes upward towards your body.

Hold a strong tibialis anterior contraction for a solid 1-2 seconds before lowering back to the starting position.

Repeat for repetitions.

Modifications

Make it Easier: Perform your toe raises with your knees at 90 degrees for a shorter range of motion but a tighter squeeze. You can also perform these without a resistance band.

Make it Harder: Increase the resistance of the band and control the eccentric portion of your toe raise.

Sample Calf Warm-Up for Runners

Warming up the calves becomes more obviously important as you increase your run frequency or duration. A sound calf warm-up helps to mobilize your lower body and allows you to maintain clean running form. Don’t skip this step before you step up to the starting line!

The Warm-Up

Your calf warm-up does not need to be long—just a solid lap around each of the mentioned stretches and exercises as needed. One to two circuits of the stretches should be sufficient for most cases, but you can modify them as you see fit. Since these are all relatively low intensity, you don’t need to worry about it sapping your running strength. Just keep your weight level modest for the calf raises (consider bodyweight versions).

[Read More: Try This Dynamic Warm-Up for Running]

Equipment Needed: Bodyweight, a wedge or ramp, and a pair of dumbbells.

Standing Gastroc Stretch: 1 x 30 seconds per side

Seated Gastroc Stretch: 1 x 30 seconds per side

Standing Calf Raise: 1 x 12

Seated Calf Raise: 1 x 12

Toe Raise: 1 x 15-20

Modifications

Make it Easier: Take a slight rest between stretches or exercises during the circuit to prevent a loss of form.

Make it Harder: Add load (dumbbells, bands, or if you’re lucky enough, a machine) to your calf and toe raises.

Sample Calf Cool-Down for Runners

The cool-down is your final stamp on a hard workout. Let your body come down from its runner’s high with this stretching assortment.

The Cool-Down

The cool-down is a natural tapering off of the running workout and blends nicely back into some of the movements of your warm-up. You’re still looking after your calf muscles here but in a much more relaxing way than the ramping-up effect of a warm-up.

[Read More: The Best Post-Run Stretches for Your Cool-Down (+ A Stretch Routine From a Personal Trainer)]

Equipment Needed: Body weight only

Walking: 5-10 minutes of walking at a casual pace

Standing Gastroc Stretch: 2 x 30 seconds per side

Seated Gastroc Stretch: 2 x 30 seconds per side

Modifications

Make it Easier: The cooldown is meant to be easy already—if you’re still feeling too much exertion, just reduce your pace even further.

Make it Harder: You won’t necessarily be looking to make things harder, but to help increase the effectiveness of your cool down, maintain focus on form and antagonist contraction during your stretches.

Anatomy of the Calves

Your calf muscles are composed of two major players—the gastrocnemius and the soleus. The gastrocnemius is a more superficial muscle that sits on top of the soleus. The soleus muscle is a bit lower down and lies underneath the gastrocnemius. Both muscles act synergistically to perform calf raises and control the ankle but have different strengths in different positions.

Gastrocnemius: The gastrocnemius performs ankle plantarflexion (calf raises) and has the best leverage when you perform them with a straighter knee.

Soleus: The soleus also performs ankle plantarflexion but has a better advantage when you do so with a flexed knee.

Benefits of Stretching Your Calves

Stretching your calves is a fairly straightforward task, which may be why many skip this part of their routine. Stretching your calf muscles helps to provide relaxation which then improves ankle mobility and running form. Any time spent stretching also helps provide time for mindfulness.

It Encourages Calf Relaxation

The repeated impacts from running are notorious for adding up to some seriously tight muscles. In some cases, they can result in painful shin splints or even low back stiffness. Staying on top of calf stretches can help to prevent this ball from rolling downhill. A few strategic stretches before and after your run are a fantastic and proactive tool for calf relaxation.

It Enhances Ankle Mobility

Mobility is different from flexibility. Mobility is your capacity to control the ranges of motion you have access to whereas flexibility is simply the amount of length a muscle goes through. Ankle mobility is therefore extremely important for a ton of exercises, including running.

[Read More: Improve Ankle Mobility Foolproof Exercises]

Calf stretches that incorporate eccentric loading and reciprocal inhibition are all about control. Not only does this control help to stretch things out through loaded movements, but also guarantees active and intentional movement through all the ranges of motion you’ll need for running.

It Improves Running Form

Running form is critical for performance and injury risk management. If you’re experiencing some sticky calf muscles, your other running muscles such as the hamstrings, glutes, and hip flexors may also be compensating. 

Stay on top of your technique by maintaining the machine—stretch out your calves and allow all the other lower body muscles to do their thing, too!

It Takes a Moment for Mindfulness

One of the unsung benefits of stretching more broadly is just the time spent being mindful. Stretching is most effective when paired with intentional breathing and calmness. Your goal is to relax a muscle—holding tension is counterproductive.

[Read More: How Deep Stretching Promotes Emotional Release]

Employing breathing techniques and mindfulness of your body position or tension points improves your results and also has some nice spillover benefits to your overall relaxation, as well.

Frequently Asked Questions

Stretching your calf muscles is a quick and easy addition to your running training. Here are some frequently asked questions.

References

Crone C. (1993). Reciprocal inhibition in man. Danish medical bulletin, 40(5), 571–581.

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