ELEVATE YOUR FIT
For some of us, adventure is a priority. We breathe it in, seeking adventure at every turn. Like exploring a new city. Meeting new friends. Hiking new trails. Climbing higher mountains. Living big and going strong. The reward? A new view of the world—and in the process, of yourself. And if you’re an adventure seeker, you gotta love Mother Nature. Embrace her. Be her best friend. Wind, rain, snow or mist? They’re all another word for fun. And in your TrailFit world, a rainy day just means a faster pace and empty trails. But here’s the thing: the right shoe makes all the difference. We know that beauty lies in an on-point fit; that’s why the Terradora boot is built specifically for a woman’s foot. Snug around the heel and forefoot, the perfect fit propels you on the uphill climb and serves up cushioning in all the right places for the downhill trek. All you need to do? Keep the journey alive.
TrailFit is a movement. A phenomenon. It’s about staying fit. And finding your fit. Anywhere without a ceiling. You don’t need a tent. Just intent. To get out, push yourself, and reach new heights. Earn a better view. Of the world. Of yourself. TrailFit training is for the incline inclined. For those ready to charge. On any trail they choose.
#Terradora #TrailFit
ELEVATE YOUR FITNESS ON ANY TRAIL YOU CHOOSE TrailFit is all about modern adventure fitness – a dynamic space under the sky where women can pursue a healthy, active lifestyle, from urban boot camps through to fast paced walking challenges.
FALL/WINTER TRAILFIT SESSIONS BY SOPHIE EVERARD
FALL/WINTER TRAILFIT SESSIONS BY SOPHIE EVERARD
To celebrate the launch of the Terradora collection, KEEN have teamed up with leading personal trainer Sophie Everard to devise a range of work out programmes for you to follow to create your own TrailFit session. Fitness enthusiast, surfer, adventure athlete and general all round lover of life, Sophie embodies the spirit of the TrailFit movement . Whatever type of playground you have access to, from urban towpaths and city parks through to remote woodland trails, get your pulse racing and clear your mind following one of the following fun sessions. *
Lace up your Terradora’s, head out the door and choose from one of these three work-outs. Programme lengths vary between 45 and 60 minutes. In all sessions take one minute rest between sets of exercises. To increase difficulty and dependant on your fitness level, challenge yourself to decrease recovery time to 45 and then 30 seconds.
PARK TRAILFIT SESSION Turn your local park into your own adventure landscape. Escaping to green spaces, even if you live in a city jungle offers a multitude of possibilities with training. Boost your endurance, strength, mobility and conditioning, ready to be in peak performance when you go off grid. Light Jog: 500 metres Bound for 50 metres running with the longest strides you can take. Run with “high” knees for 50 metres. Skip for 50 metres, trying to get as high off the ground as possible. Sprint for 100 metres, but keep your body relaxed. Bear crawling – 5 sets Come down on all fours, keeping hands underneath the shoulders and knees underneath hips. Raise the knees up, and start to crawl, using hands and feet to travel. Dead bugs – 3 sets of 8-12 repetitions Lay flat on your back with your hands extended above you toward the ceiling. Bend your knees in 90 degree angle and raise your thighs until they are perpendicular to the floor. Now deeply exhale and embrace your abs to bring your rib cage down and flatten you back onto the floor. Slowly lower the right arm and the left leg down to the floor simultaneously while exhaling, then slowly return to the starting position while inhaling. Alternate sides. Regressed press up – 3 sets of 8- 12 reps Use a raised surface such as a bench, wall or higher surface ground. Start in a normal push up position, with your hands on a raised surface. Lower down and press up. Bird dog 3 sets 8-12 reps Start on your hands and knees, with a neutral spine. Extend a leg and learn how to feel your glutes moving your leg rather than your lower back. Challenge yourself by extending the opposing arm at the same time.
Backward walking lunge 3 sets 8-12 reps Stand straight and step the right foot back, keeping the weight on the front foot, with both knees drop to 90 degrees. Step back to meet the left foot, and repeat on the other side. Long/broad jumps 3 sets of 12-15 Get into a squat position with the feet shoulderwidth apart on a soft surface. Squat down deep and explode up, using your entire body to thrust yourself forward. Land softly on the ground and immediately move onto the next jump. Sprint up hill to end - progress difficulty by increasing speed of sprint or number of times you sprint the hill.
CITY TRAILFIT SESSION Let the city be your playground as you discover new parts of town on an adventure in the urban jungle. Cities offer a proliferation of natural obstacles and uncharted routes to play with, and ensure you get a great workout, even if you don’t have access to the mountains or remote trails.
Warm up with 20 seconds of each of the following dynamic moves: Walking lunges Forward/backward leg swings Side-to-side leg swings Jogging in place with butt kicks Toe taps on walls: One minute High knee skips: one minute Split squats 3 sets of 8-12 per leg Take a staggered stance with the rear foot elevated on surface and front foot forward. Bend the front knee and hip to lower your body down. Keep the front knee in line with the foot as you perform the exercise. At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position. Press ups from wall: regressed push-ups 3 sets 6-8 reps This is a press up with hands on raised surface: you can use a bench, wall or higher surface ground. Start in a normal press up position, with your hands on a raised surface. Lower down and press up. Stair jumps – 3 sets 5-8 reps Find a height and distance that is optimal for you and jump forward to your desired step, landing in a squat. Jump back down and repeat. Use your
momentum and consecutively leapfrog to higher steps until you reach the top of the staircase. To test your power and stamina. Stair sprints – 3 sets Sprint up a flight of stairs, using your arms for momentum. Jog down for active recovery. Box jumping: power sets. 8 reps, 3 sets for conditioning Get in a half squat position with your arms in front of you. From this static position, jump up and onto the box. Land in the middle of the box and stand all the way up. Reset after each jump. TrailFit Tip! Boost your cardio fitness by adding multiple 30 second jog and sprint sections in between the strength sets at areas of your trail where you can run. Increase difficulty by decreasing the recovery time.
*Ensure you warm up and cool down with appropriate stretching during each session.
OUTDOOR TRAILFIT SESSION The natural terrain of the outdoors knocks spots off of any gym. Training outdoors, with the scent of earth underfoot, the sound of trees blowing and twigs snapping beneath your feet, the feel of warm soil underneath your fingertips and fresh air on your cheeks offers a multitude of benefits. Taking your training session outdoors can decrease tension and boost energy. Dynamic, rather than static stretching to warm up. 20 seconds per stretch Double heel lifts Walking lunges Butt kickers Leg swings High Knees Walk at a fast pace for two to three minutes, then jog for five minutes. Weave in and out of trees: agility runs. Run for 30 seconds, rest for one minute. Repeat 5 times. This high intensity sprint works on endurance, agility and speed and can be done nearly anywhere –all you need are shoes and some props to serve as markers - which in this case are trees. Finger planks (good for climbing) 30 seconds, 3 sets Hold a high plank (or raised push up position) using your fingers to hold you as high as possible. This will really build finger strength and core and is great for climbing. Body rows off tree branches. 3 sets of 5-8 reps Get creative and find a lower branch. Grab the branch with an overhand grip. Pull yourself up to the branch until your chest touches the branch. Lower yourself back down.
Pushups against trees- regressed push-ups 3 sets 6-8 reps This is a push up with hands on raised surface such as a wall. Start in a normal push up position, with your hands on a raised surface. Lower down and press up. Wall sits utiising large trees. 3 sets of 60 seconds (advanced, 45 seconds (intermediate), 30 seconds (beginner) Stand with your lower back against a straight tree, and walk your feet out, hip distance apart, and lower your glutes to sit against the tree. Press the lower back into the wall by shifting weight to your heels off the toes, and relax the abs and shoulders. Skater jumps 8-12 reps 3 sets Get into a squat position with your feet close together and the majority of your weight on your right leg. Push off your right leg to the opposite side. Land softly on your left leg and move your right leg behind it like you were performing a curtsy lunge. Repeat on your left leg. Trek and light jog, Sprinting for 30 seconds and recovering for 60 seconds, at least 5 times. Increase difficulty by decreasing the recovery time. TrailFit Tip! Look for paths with inclines to accelerate up, progressing difficulty through speed, control or elevation.
“WHENEVER I SEE SOMEONE RELENTLESSLY PURSUING HIS OR HER PASSION, WHATEVER IT MAY BE, I GET INSPIRED.
“
TERRADORA
ORIGINAL FOR ANY TRAIL YOU CHOOSE
CONTOURED HEEL LOCK FOR STABILITY KEEN.DRY® WATERPROOF, BREATHABLE MEMBRANE CUSHION PANEL FOR FEMALE ACHILLES LIGHTWEIGHT MESH UPPER KEEN ALL-TERRAIN RUBBER OUTSOLE FOR HIGH-TRACTION GRIP ESS SHANK OFFERS LIGHTWEIGHT SUPPORT
TERRADORA
PULSE
DESIGNED FOR PROTECTION FROM THE ELEMENTS
CONTOURED HEEL LOCK FOR STABILITY KEEN.DRY® WATERPROOF, BREATHABLE MEMBRANE CUSHION PANEL FOR FEMALE ACHILLES WATERPROOF SYNTHETIC UPPER KEEN ALL-TERRAIN RUBBER OUTSOLE FOR HIGH-TRACTION GRIP ESS SHANK OFFERS LIGHTWEIGHT SUPPORT
TERRADORA
LEATHER
COMFORT, FIT AND PERFORMANCE
CONTOURED HEEL LOCK FOR STABILITY KEEN.DRY® WATERPROOF, BREATHABLE MEMBRANE CUSHION PANEL FOR FEMALE ACHILLES WATERPROOF NUBUCK UPPER KEEN ALL-TERRAIN RUBBER OUTSOLE FOR HIGH-TRACTION GRIP ESS SHANK OFFERS LIGHTWEIGHT SUPPORT
DESIGNED FOR WOMEN. FROM THE GROUND UP. From off-the-grid trails to urban hiking on city streets, adventure-seeking women on a journey know that the right shoe makes all the difference in the world. Terradora follows no rulebook, with an uncompromising focus on women’s fit. It’s about biomechanics, showcasing an evolution behind women-specific performance footwear. The Terradora's streamlined design, progressive style, and colour palette give you a feel and look that pairs as well with jeans as it does with technical outerwear.
DESIGNED WITH A WOMEN’S SPECIFIC LAST, FOR A GLOVE-LIKE FIT AND CONFIDENCE ON THE TRAIL.
A LOWER COLLAR HEIGHT ENCOURAGES FREEDOM OF MOVEMENT WHILE THE CUSHION PANEL TAKES PRESSURE OFF THE ACHILLES, FOR A NATURAL FIT.
A DUAL-DENSITY FOOTBED THAT MOLDS TO THE LOWER DENSITY CUSHIONING THROUGHOUT THE
OUTLINE OF THE
MIDSOLE FAVOURS THE WOMAN’S FOOT, CREATING
WOMAN’S FOOT FOR
A SMOOTHER HEEL TO FOREFOOT TRANSITION AND
A SECURE FIT AND
A LIGHTWEIGHT RIDE THAT FLEXES WITH YOUR FOOT.
IMMEDIATE, ALL-DAY COMFORT.
EUROPEAN TRAILFIT AMBASSADORS
LAURA KENNINGTON
“Nourish your inner spark - this life is meant to be lived in full colour and with the volume turned up!”
Laura is a British adventure athlete with a passion for human powered endurance challenges. Previous adventures include solo kayaking in Russia (and inadvertently becoming a Russian celebrity), solo cycling the world’s longest coastal route in Ireland, circumnavigating three of the Channel Islands and also, closer to home, kayaking home for Christmas – just because, why not? Laura is certain about one thing; we are all capable of much more than we realise – all it takes is a little self-belief and a hearty pinch of perseverance. Fuelled by Disney & Dr Seuss, often bike riding, sometimes kayaking and nearly always excited, she is discovering the world – making up her own challenges. A strong believer in the positive impact of adventure and sport, Laura uses her unique journeys as a platform to inspire and encourage others to get outside.
TRAHARN CHIDLEY Traharn is an international adventure athlete from a small village in England. After rediscovering mountain biking and running, Traharn developed a deep resilience and strength that empowered her to move her life forward with positivity and leave an abusive relationship. Now happier, stronger and more determined than ever, Traharn travels the world, living an enriching life that she loves. Whether it is competing in multi-day mountain bike events, running off road marathons, summiting mountains, or just spending time out in the hills with her dog, outdoor space and adventure have brought peace and solitude to her every moment. Her passions take her across the globe, where she explores and pushes her mental and physical limits, mindful to live in the moment of appreciating where you are and what beauty may be around you. Traharn made it her mission to share her story, with the hope to reach out to people in need of a change and a little inspiration.
“It’s not about the sport, it’s where the sport takes you.”
ELISE DOWNING Elise started running in 2013 as a New Year’s resolution. Liking the idea of being a runner, rather than the actual running, she still started to wonder.. “How far can my legs take me?” On November 1st 2015, she set off to run 5000 miles self-supported around the coast of the UK, carrying all of her belongings on her back (and still has the scars to prove it!). Over the 301 days that followed she saw Britain at its wild and wonderful best, learnt all about tired legs, rediscovered her fear of farm animals and found out that anytime is cake-time! Elise finds true happiness through outdoor adventure – from trekking the Everest base camp through to wild camping and sea kayaking in Sweden, her continual thirst to explore, take joy in natures abundant beauty and push her boundaries is truly inspiring.
“When things get tough, pick five things you are glad about – that will keep you going”
KEENFOOTWEAR.COM instagram.com/keeneurope/
facebook.com/keeneurope
© 2017 KEEN, Inc. All trademarks are owned by KEEN, Inc.
twitter.com/keeneurope
pinterest.com/keenfootwear/
youtube.com/KEENoutdoor READ SHARE RECYCLE