Tuesday, February 18, 2025
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Chicken Tenders – Skinnytaste

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Juicy and tender baked chicken tenders are perfect for feeding picky eaters or for an easy lunch or dinner when you’re short on time.

Chicken Tenders

Baked Chicken Tenders

Homemade chicken tenders are a clear winner when it comes to weeknight comfort food that pleases everyone at the table. I love making these crispy, golden baked chicken tenders for family dinners and kid lunches. They’re easy to make at home with simple ingredients, ensuring they’re healthier, and even more delicious than store-bought or restaurant versions. If you have an air fryer, try my air fryer chicken tenders.

Why Homemade Chicken Tenders Are Better

Gina @ Skinnytaste.com

Madison decided she’s not into chicken lately, which is a little challenging at dinner, but she gave these two thumbs up! Making chicken tenders from scratch gives you complete control over the ingredients. You can choose the best quality chicken, experiment with seasonings, and even opt for gluten-free or dairy-free breading. Here’s why they work:

  • Quick: There’s no cutting required with chicken tenders. Just bread them and pop them in the oven–they’ll be ready in under 20 minutes.
  • Healthy: One serving contains a little over 25 grams of protein, making them an excellent choice when you crave fried food but want to keep it light.
  • Kid-Friendly: What’s more kid-friendly than chicken tenders?! Pair them with your children’s favorite dipping sauce, some bread, and fruit for an easy dinner!
  • Dietary Restrictions: Weight Watchers-friendly, gluten-free (if made with GF breadcrumbs/panko), high-protein, dairy-free (if made with DF breadcrumbs)

If you make this baked chicken tenders recipe, I would love to see it. Tag me in your photos or videos on Instagram, TikTok, or Facebook!

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What You’ll Need

You only need 5 ingredients (3 are kitchen staples!) to make these easy chicken strips. See exact measurements in the recipe card below.

Ingredients to make Chicken Tenders
  • Chicken Tenderloins are convenient because they come ready to use—no cutting required.
  • Egg helps the crumbs stick to the chicken.
  • Salt seasons the chicken.
  • Breadcrumbs: Using seasoned breadcrumbs and panko eliminates the need for extra spices.
  • Olive Oil Spray helps the chicken tenders crisp up.
  • Optional Dipping Sauce: Dip them in whatever you prefer–ketchup, BBQ sauce, honey mustard, or ranch.

How to Make Juicy and Crispy Chicken Tenders

Make these oven-baked chicken tenders in just 3 steps! The printable instructions are below in the recipe card.

  1. Get Everything Ready: Sprinkle the tenders with salt. Crack the egg into a shallow bowl, and put the breadcrumbs and panko into another.
  2. Bread the Chicken: Dip the tenders in the egg and then the breadcrumb mixture. Shake off the excess and place on a parchment-lined sheet pan. Spray both sides of the chicken with oil.
  3. Bake Chicken Tenders at 425°F for 18 minutes, flipping halfway through.

Variations

  • Chicken: Swap tenders with chicken breasts and cut them into long strips.
  • Prefer Chicken Nuggets? Cut the strips into small bite-sized pieces and bake at 425°F for 12 to 15 minutes, flipping two-thirds of the way through.
  • Egg Allergy: Coat the chicken in oil if you can’t use egg.
  • Don’t have seasoned breadcrumbs/panko? Use plain and add spices, like dried parsley, onion powder, garlic powder, salt, and paprika.
  • Only have one type of crumbs? I like to use a combo, bit you can use all panko or breadcrumbs.
  • Oil: Substitute avocado oil.
Baked Chicken Tenders

Serving Suggestions

Here are some of my favorite ways to serve them:

Storage

  • Refrigerate: They are best eaten hot out of the oven, but leftovers will last 4 days in the fridge. They will get soggy if you microwave them, so I’d recommend reheating them in the oven, air fryer, or stove.
  • Freeze cooked chicken for up to 3 months. First, flash freeze them on a sheet pan, then transfer them to an airtight container.
  • Reheat frozen chicken tenders in a 400°F oven for 12 to 14 minutes or 360°F air fryer for 8 to 10 minutes until heated through.
Chicken Tenders

More Chicken Tender Recipes You’ll Love

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Prep: 5 minutes

Cook: 20 minutes

Total: 25 minutes

Yield: 4 servings

Serving Size: 3 tenders

  • Preheat oven to 425F. Line a sheet pan with parchment or foil, if desired and spray with oil.

  • Season chicken with salt. Place egg in a shallow bowl. In a second shallow bowl, add the breadcrumbs and panko.

  • Dip chicken in the egg, then into the breadcrumb mixture and shake off excess and place on a sheet pan. Spray both sides of the chicken generously with oil.

  • Bake the chicken 18 minutes flipping halfway until cooked through. Serve with your favorite dipping sauce.

Last Step:

Please leave a rating and comment letting us know how you liked this recipe! This helps our business to thrive and continue providing free, high-quality recipes for you.

5 tbsp gets breadcrumb mix gets tossed after and have been subtracted from the n.i.

Serving: 3 tenders, Calories: 449 kcal, Carbohydrates: 32.5 g, Protein: 24.5 g, Fat: 24 g, Saturated Fat: 5 g, Cholesterol: 104.5 mg, Sodium: 1280 mg, Fiber: 2 g, Sugar: 1.5 g



On Cloud vs Hoka Shoes (2025): Comparing Models, Fit, Feel

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We independently review everything we recommend. When you buy through our links, we may earn a commission.

Comparing On Cloud vs Hoka running shoes is one of the more challenging comparisons I’ve done because the shoes feel, fit and function so differently. Yet, the one thing they have in common is how unique and recognizable both are! Here we will look at specific comparable models and what sets the brands apart.Hoka vs On Cloud Shoes

I’ve run in many models from both brands and hope this breakdown will help you decide which one to slip on to your foot!

We’ve got details on construction, fit, feel, fabric and more. But ultimately it’s really the feel on your foot that’s going to make the decision.

You’ll see I have tested a lot of these shoes and like both brands, but have some bias based on what feels good to me! So I definitely went in search of other opinions to round it out.

Hoka Vs On Cloud Key Differences

On Cloud and Hoka offer similar features and models for all kinds of runners, from the new runner to Ultramarathoner to the flat-footed or high-arched. Both really do offer some of the best running shoes to fit your specific feet and needs.

Hoka One One first became popular with Ultrarunners and has since moved in the to main stream of running. I myself have run in a number of models and previously compared Hoka styles.

It feels like On took hold in the triathlon market first and then quickly moved mainstream running.

I break down the differences in more detail below, but here’s a quick overview:

Hoka Running Shoes

  • Maximal shoe – has the larger sole for stability and smooth ride
  • Usually more cushioned
  • Some state they run narrow, but compared to other brands like Nike I disagree
  • Does have some casual shoes, gym shoes and recovery sandals

If you’re just looking for a comparison of HOKA models >>

On Running Shoes

  • More narrow fit in older styles, some newer styles have a wider forefoot
  • Recognizable sole with the pods
  • Claims their CloudTec sole reduces muscle fatigue and lowers HR
  • Focus on improving speed off ground and reducing impact
  • Mostly running shoes, but has incredible running jackets, pants, etc as well

If you’re looking for just a detailed look a On, checkout this full On Cloud Review >>

I’ve worn both brands and will add some personal thoughts, along with links to detailed reviews. And remember it’s important to rotate running shoes, so you might want a shoe from multiple different brands.

HOKA Vs On Cloud Running Shoes

Now that you know more about each brand, let’s look at their top models in each of the main categories. There’s no winner declared here because all are great shoes, it’s just about which one is best for your foot.

With each of these, they are the top models so numbers are constantly changing as they make a little upgrade, but On doesn’t keep adding numbers to the shoe name like most brands doe.

Stability Running Shoe

👉On Cloudflyer 5

As noted above both On and Altra do a good job of not trying to force the foot in to position, but rather providing a wider base that immediately provides stability. So it’s a  more natural feel that most stability running shoes.

It also has just that slight rocker effect, to help move you from heel to toe.

cloudflyer reviewConsidered a plush shoe, but as noted, their plush shoes are not in the same ballpark as Hoka plush…it’s still a firmer ride with the focus being on that spring off the ground.  I will say this is changing with other models that you’ll see me note below, so just know this a firmer ride due to the outsole.

Important to note this is a fairly high heel to toe drop and a heavier shoe than many. If you don’t really need a stability shoe, I like a lot of other On Cloud shoes better.

  • Weight: 10.5 oz Men’s, 9 oz Women’s
  • Heel drop: 11 mm
  • Stack height: 31 mm
  • 5 colors
  • Not available in wide
  • Available from on.com for $170

👉HOKA Gaviota 5

The Gaviota 5 is the highest level stability shoe offered by HOKA, right along side that plush cushioning feel from the Bondi! All of that combined does make it their heaviest shoe.

The Gaviota is a maximum cushioning running shoe that provides a smooth, cushioned ride with some stability for long distances. This shoe is best for runners who need extra cushioning for their feet, especially for those who suffer from joint pain or who are looking for a shoe that will help them to recover after a long race.

Hoka Gaviota

  • Weight: 10.9 oz Men’s, 9.1 oz Women’s
  • Heel drop: 6 mm
  • Stack height: 36 mm
  • 9 colors
  • Available in wide
  • Available from hoka.com for $175

Many have said they like this for an all day shoe as well because it’s providing that support and cushion to keep the feet and legs happy. Probably one of the shoes I recommend first for many looking to help with overpronating on long runs.

Neutral Running Shoe

👉On Cloudmonster

I really enjoyed my first run in these shoes and was excited to take them out again. It’s no where near as firm as the other On shoes and has since become a consistent item in my running shoe rotation the last few years.

While the Hoka Bondi feels like you put your foot in a cloud. For On the cushion is more about the absorbing of impact, rather than what you might think of as traditional cushion. That’s not a bad thing, just different expectations.cloudmonster review

This absolutely felt like the most cushioned On running shoe I’ve tested, until the Cloudeclipse, but this is still a better every day running shoe if you’re only getting one pair.

It’s a good daily easy run trainer. I’ve put in a lot of miles on it and gifted my husband a pair because I thought it was that sweet spot of cushion and support for his flat feet.

And yes, please note this is the original, not the Cloudmonster 2!! We have reviewed it as well and the fit was just large and sloppy.

👉Hoka Mach 6

I know some are surprised not to see the Clifton here, but I really think the Mach is just a better shoe for so many.

When you’re ready to turn on the speed, the Mach is your HOKA of choice. It’s not a carbon plate shoe, instead it’s a super lightweight running shoe designed to spring off the ground and help you find that quick turnover.

Why it’s on the list though is it’s not just a speed shoe, it’s very much a great daily trainer.hoka mach 6 reviewThe Mach features a lightweight foam midsole that provides a quick, lively feel, while the meta-rocker design helps to encourage a more natural gait.

Cushioned Running Shoe

👉On Cloudeclipse

The Cloudeclipse is a great shoe for recovery days or perhaps super long runs. It’s slightly heavier than the Cloudmonster and just a bit more shoe.

On used a double layer of  CloudTec Phase® cushioning, but I don’t feel like it’s a plush cushioned shoe. You’re not sinking into it and losing your ability to actually push off the ground.

On Cloudeclipse Review

An exciting update from other On shoes is the bottom is NOT going to collect rockets between pods, but the speedboard does feel like plastic and I’m curious if I’d break it on any big rocks.

**Note the On Cloudsurfer Max is coming later this year which will replace this model! Not sure if they will get rid of it entirely, but it won’t be their focus for max cushioned running.

👉Hoka Skyflow

I am super excited to be updating this article with the Skyflow to replace the Bondi. While it was a good shoe, it was so plush that I found some runners ended up with back pain because they simply sink in to the show and lose good form.

Hoka Skyflow Review

The Skyflow will not have that issue and you’ll be getting an even better quality foam! In fact, you’re getting the same supercritical foam that we see in top end shoes. That means cushion with a little bounce.

Due to the weight, this is definitely not a fast tempo run kind of shoe and yet with the same cushion as the Mach, it’s 100% a shoe that I could a lot of runners using on race day for the half or marathon. It just feels good underfoot and has enough room in the shoe for your foot to swell a bit on those long runs.

Carbon Fiber Plate Shoes

Are they cool new technology, yes.

Do they last as long as your other shoes, nope.

So if you want to test these out use them for speed work and then race day!

👉Hoka Cielo X1

I am a huge fan of HOKA, but did not like the Hoka Carbon X and the RocketX2 ripped my heel apart, so of course I was nervous….but then YESSS this was a winning shoe.

HI guess the first thing I should say, is wow. This shoe underfoot feels really speedy and the energy savings were apparent to me in the first mile repeat. I would say this is definitely a marathon distance shoe, less of a 5K race shoe, but again that depends on the runner.

Another new design in the Cielo X1 is the winged carbon fiber plate. The goal of this design is to provide a little bit more stability to the shoe and further assist with that forward propulsion.

The carbon fiber plate is actually nestled between two layers of PEBA foam – a more cushioned softer foam positioned above the plate and a sturdier variant below.

Hoka Cielo X1 Review

100%  I am excited to race in this shoe…perhaps my next half or marathon!

We’re currently testing version 2, so stay tuned!!

👉On Cloudboom Strike

After seeing Helen Obiri win Boston, a lot of runners stood up to take notice of what On was doing with carbon fiber. It’s a very different type of shoe than Nike and for a lot of runners, that’s a good thing.

This is a big stack height and slightly higher heel drop than many of the other super shoes on the market. Compared to the Nike Vaporfly 2 or 3, that are very narrow, it’s a 100% different fit and feeling.

This was a shoe we fell in love with immediately and are excited to see where it goes. While it’s absolutely considered a top end carbon plated racing shoe, a lot of runners are going to have fun with hitting some speed in it.

It feels incredibly light and bouncy!

On cloudboom strike review

Walking Shoes

I’ve often talked about the need to have different walking shoes than running shoes. However, some of my top recommendations come from these two brands and are indeed things you could run in!

Shoes that are ideal for standing around all day or walking have a little more stability and arch support.

👉On Cloudsurfer 2

If you’re looking for a light, cushioned, and comfortable daily trainer that can also easily translate to streetwear, here it is.

The midsole features On’s CloudTec Phase cushioning technology and Helion superfoam. This combo makes for a smooth, energetic run and a soft landing with each stride.

The Cloudsurfer 2 is lightweight but feels supportive enough to protect you through a variety of runs. It balances performance with weight in a way that makes this a reliable, smooth trainer.

On Cloudsurfer 2 Overview

Cloudsurfer 2 is a moderately cushioned, lower stack height, running shoe for shorter easy runs that’s also high on our list of great walking shoes.

You could absolutely run a marathon in this shoe, but it’s definitely not our first recommendation.

👉Hoka Bondi 9

With the new design, the Hoka Bondi is going to be a shoe that you can use for literally almost everything- walking, running and standing for hours!

The Hoka Bondi is built for comfort over speed, making it an ideal choice for those longer training runs. This is a shoe for middle and back of the pack runners looking for a daily trainer that’s a triple whammy…. durable, supportive and has a cushiony feel.

Hoka Bondi 9 Review

Even with all that cushioning, the Bondi 9 still manages to feel lightweight, which is a huge win for a shoe this plush.

Hoka also upped the stack height by 2mm, bringing it to 43mm in the heel, and while that might sound like a lot, it didn’t feel bulky or unstable at all.

Trail Running Shoes

I admit that my experience running in On shoes for the trails is limited because I had enough issues with rocks in the road shoes. However, I think the Cloudultra fixes this issue!

On the other hand, I’ve run in a ton of Hoka Trail Running shoes and they are a go to recommendation.

👉Hoka Speedgoat 6

I admit it’s starting to seem like I am biased towards Hoka, but it’s really their trail shoes that have won me over.

While the Speedgoat 6 is listed as a neutral shoe, I was thrilled to see my foot didn’t drop in one bit when I put them on which is common in other shoes.

It absolutely is providing some stability, which for most of us feels really good when the feet are rolling over varied terrain. It’s not overbearing, but a benefit of the shoe that most probably don’t realize is happening.

Hoka Speedgoat 6 Review

The upper and midsole both seemed to breakdown faster leaving me feeling a bit less locked in and supported. Remember that when the cushion breaks down it actually changes your gait, no bueno for staying injury free.

👉On Cloudultra 2

Welcome to their trail shoe with the highest amount of cushioning. The flip release on the shoe laces, also makes it easy to adjust the tigthness of the shoes. Which as we know is often needed during ultras when feet swell.

The On Cloudultra is one of On Running’s newest trail running shoes and an excellent addition to the ultramarathon and endurance trail running market.

Partially because they shifted the pod set up, so you will catch less rocks than with the road shoes!! They add lugs for more grip and took the pods way, way down.

on cloudultra 2 review

On has satisfied the request of thousands of trail runners with this shoe, thanks to its ability to tackle tricky terrain effectively and remain comfortable over long distances on trails and highways with its Helion midsole foam.

These are excellent trail running footwear for all distances up to and including the marathon.

  • Weight: 10.4 oz Men’s, 9.3 oz Women’s
  • Heel drop: 5 mm
  • Stack height: 27 mm
  • 6 colors
  • Not available in wide
  • Available from on.com for $140

If you’re looking for a road to trail option, we previously reviewed and really like the On Cloudsurfer Trail.

ON Running vs HOKA ONE ONE Feature Comparison

Both brands are newer to the market compared to say the longevity of Nike, but have quickly gained avid fans.

Both offer options to aid with comfort, support, stability, and cushion. Where they differ most are in the feel of the shoe while running.

The following breaks down each shoe based on the components buyers need to consider when purchasing a running shoe.

It’s gonna get a little TECHY…so you can just skip on down to the specific model comparison if you want, but personally if I’m shelling out $150 for shoes, I kinda want to know why.

Durability 

The lifespan of shoes from both companies is fairly comparable.

  • On recommends swapping out for new shoes every 310 to 465 miles, a bit more specific than most brands.
  • HOKA is often reported to last longer. I don’t know if this is more trail runners and thus less hard surfaces which extends the life of the shoe or simply their maximal design.

Determining when to replace running shoes, of course, all depends on your gait, weight, and whether you run mostly on trail or road.

Shoe Fit

On shoes are a little hard for me to describe because I think they’ve changed over the last few years and are different with each model that I’ve tested.

While the length runs true to size, I would say some are a narrow fit and some have a little more room in the toebox.

I would not consider any On’s a wide shoe. If you need wide, look for models with a wide option.

HOKA shoes run true to size from my testing. Some models are definitely a little more narrow than others, as with most brands. In fact, they have been working on increasing the toebox in newer models and I would say it’s more comfortable for a wider foot and with more toe room than most On shoes.

They also have a shoe finder quiz to help you get in to the right model.

  • Hoka is also well known for a more moderate heel drop at 5mm
  • On has a wide variety of drops, but you’ll notice most of what we recommend here is around 6mm

This means both brands are a good option for those who might have some knee pain from higher heel drop shoes.

Cushioning

On uses CloudTec technology which is entirely what makes their shoe look and feel different. They have little open pockets on the bottom of the shoe that compress with each step to absorb impact and in their words feel like a cloud.

Again they have really changed in the last few years and their newer models are much more plush. But within the stability category or their most popular Cloudmonster model, you’ll still find more firmness. All still use their pods, which controls the feel and speed of the shoe.

Most models have eliminated the issues along the bottom that collected rocks.

on cloud pods

HOKA likes to say they provide marshmallow softness. More technically PROFLY.

I’m going to admit that I was really skeptical of HOKA at the start because I assumed all that cushion would make it heavy. It turned out I was wrong and instead have been running in them since of their very first shoes.

  • They have 3 levels of cushion, which is important because plush isn’t what you want on all runs
  • Cushion that provides both a good landing and plenty of stability for push off
  • Heel Bevel – you’ll notice many of their shoes have an extended heel to help with heel to toe transition

Stability

On goes against the grain of most stability shoes and works with your foots motion rather than trying to stop it. I appreciate this as it’s one of the many reasons I steer folks away from most stability shoes.

Instead, they changed the shape and location of some of the pieces under the arch of the foot which allows all of your muscles to continue firing, but slows that inward roll.

HOKA was designed entirely with stability in mind.

It was a core foundation of their shoes because it allows runners to move quicker with less risk of injury. This is why they created a wide stable platform.

In fact, they call their heel system the “bucket seat”, like the seat of a race car. It cushions the heel and foot without posts or guide rails — this means the midsole remains more cushioned.

comparing running shoe models

Overview of heel to toe drop and type of cushion in most shoe brands.

Affordability

The prices between the two brands are fairly comparable.

  • On prices range between $130 to $170
  • HOKA’s start at a at $120 to $250.

The most popular models for On are around $150 and for HOKA also around $150.

Specialty items with more features (like carbon plates) will increase price.

You’ll notice that every brand offers a range and this is indeed due to a difference in technology and where they sell the shoe. They know that the big box store can sell the shoe with less in it, while the local running store needs to be best for dedicated runners.

More About On Cloud Running

On started in 2010 in Switzerland, when yet again another runner thought “I could do this better.”

This time it was three retired professional athletes, who decided there needed to be a shoe that had more firmness to create that bounce off the ground, along with cushion.

on running shoe review

They went from their first prototype in January 2010, to having it sold in stories by June 2010! How insane is that timeline?!

By 2014 and 2015 professional athletes were wearing the shoes and winning races, creating even more buzz about these unique looking shoes. They’ve done a great job of keeping that Swiss engineering while also providing some much needed style to running shoes.

More about HOKA ONE ONE

Let’s start with how do you pronounce Hoka One One? “Ho-Kah O-nay O-nay” which is a Māori phrase that means “to fly over the earth.”

But they’re kind of like Madonna and just need one name: Hoka.

Founded by two mountain trail runners in the Swiss Alps, Nicolas Mermoud and Jean-Luc Diard, former Salomon employees, had an epiphany during their training that lead to the foundation of a new shoe and new company in 2009.

This makes them a mere baby in the world of running shoes, as many of the brands from Brooks to ASICS have been around 100+ years now. Pictured here is their first prototype.Hoka Prototype | Hoka Vs ASICS

At first they simply wanted a shoe that would allow them to run downhill faster and thus win!

Quickly they realized there was something more here with a smooth, super light, cushioned and stable shoe. Their maximal design took many of by surprise in a time where Zero Drop running shoes and Barefoot running were the in thing.

In 2020, the company was purchased by Deckers (owners of UGG and Teva). Hopefully that just means more marketing to keep the shoes going and not a change to what their doing right.

Your gait and feet will likely change over time and you may need to change shoes.

This is also why I recommend rotating through several pairs of shoes at once.

And remember, just because these are two of the most well known brands on the market, there are still plenty of other shoe brands to select from if neither an On shoe nor HOKA has the right sneakers for you.

Keep in mind that shoe design can change, even with the same model, so always assess how the shoe fits every time you replace a pair.

For more help selecting the right shoe for you, don’t worry, I’ve got you:

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On Cloud VS Hoka

 

 



Dorian Yates Shares 6 Tips for Perfecting Your Posing Game

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Dorian Yates is a bona fide legend in the world of bodybuilding. Coming from Warwickshire, England, the man they called “The Shadow” would emerge from the darkness and feel the bright light of success, winning six Olympia titles during his career. And, while this ‘man’s man’ was originally put off by posing, he understood that perfecting the art was an essential key to his success. For those who are hoping to follow in his footsteps, Yates just shared 6 terrific tips for your posing game that you should take to heart.

Legendary bodybuilders Dorian and Nasser posing
Bill Dobbins

Embrace Posing

Yates kicked off his two-part posing masterclass on Feb 10, 2025, explaining that he initially “wasn’t really comfortable with posing.” Instead, the Englishman was far more drawn to honing his discipline in the weight room. But the 80s were an important time for the evolving presentation of bodybuilding, especially thanks to the growing influence of Arnold Schwarzenegger’s 1977 documentary, Pumping Iron. So, the future champ would need to embrace every aspect of competition and that included posing. “I supposed it would’ve been strange going from hardcore balls to the walls training, to the aesthetically pleasing art when posing,” he said. “So, what did I do? I found a way to reflect my physique and my lifestyle into my posing!”

Study the Professionals

“Like I said, it wasn’t my favourite aspect of the sport, but I realised early on that if you want to be a great bodybuilder, you’ve got to work on this part,” explained Yates. “I’ve seen guys with good physiques step on stage, but they couldn’t display it to the max because they couldn’t pose correctly. I began by studying the magazines and any tapes I could watch of the Olympias, seeing how the guys performed their poses and the way they were so fluid in their movements, and how they hit different variations to suit their physiques. I analysed for hours on end and eventually when I became Mr. Olympia, I rewatched my previous contests to see what I could do better.”

Make the Poses Reflect Your Style and Physique

Once “The Shadow” became comfortable with his craft, the brilliant bodybuilder began making the poses work for him. “… I learned to make certain poses my own such as the side triceps where I put my leg back to show the size of my calves and make it a powerful pose.” Yates said that by 1985, he felt that he was really perfecting his poses on stage, to the point that he was “symmetrical and in line whereas everyone else that day had their shoulder rolled forward.”

The big man explained how he began making the moves his own. “So, how I combined hardcore training with artistic, classy posing was by putting my own spin and personality in,” said Yates. “Especially with the compulsory poses where I added my karate/martial arts background with banging my foot down to quite literally stamp my authority and put an aggressive twist in.”

Master Your Choice of Music

Yates returned to Instagram on Feb 13, 2025, to conclude his masterclass, and used the opportunity to make sure that music is given some significant thought. “I never had any love songs or anything similar like some other guys where they had smooth music to suit their poses,” explained Yates. “Instead, I chose what suited my personality which was rock music, powerful, energetic. My favourite was the majestic ‘O Fortuna’ (Carmina Burana) that Lee Haney posed to, but I found a thumping house version which reflected me. It’s a presentation to music so choose what reflects your own personality and suits you.”

6 time Mr. Olympia winner Dorian Yates demonstrating a Front Lat Spread Pose
Chris Lund / M+F Magazine

Practice, Perfect, and Repeat Your Posing

“Learning the compulsory poses is the first thing really,” said Yates. “Four poses relaxed (front, back, left and right sides), so practice holding those whilst flexing each muscle. Especially the front relaxed where you need to breathe without struggling. Next was the seven compulsory poses (front and back double biceps, front and back lat spread, side chest, side triceps, abs & thighs) followed by the free posing round.”

Yates understood that he needed to look natural on stage to convince the judges. “You’ve got to hit the compulsory poses like second nature so that you don’t need a mirror… remember there’s no mirror on stage,” he said. “The mandatory poses are the meat and potatoes, I became so successful because I practiced for hours upon hours, come show time and I could stand there all day if I wanted to. It’s exhausting and does take it out of you, but once you master it you can really bring a new dimension to your physique. Flexing each muscle in perfect harmony with balancing your physique!”

Small Tweaks Could Lead to Huge Rewards

Sometimes the difference between being a close contender and an anointed champion is separated by just a sliver. “I made small adjustments like how I positioned myself; you’ve got to play around with it and find what works best for you,” enthused the Olympia icon. “Remember all poses are full body poses, no matter the angle. Learn to keep your body tensed all the time. Often people would forget about the legs because they were so focused on squeezing the upper body! I used to pose from the floor like a tree with roots etc. Final note: keep everything tensed and practice… command your body!”

From Mr Birmingham (England), to British Heavyweight Champion, to six-time Olympia trophy winner, few bodybuilders can offer advice as valuable as that from Dorian Yates.

To follow his updates on Instagram, click here!



Prayatna Nepal Empowers Visually Impaired Women Through Mobility Training

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Author: Sarita Lamichhane – Contact: Contact Details
Published: 2025/01/02 – Updated: 2025/01/04
Publication Type: Informative
Topic: Disability Visual AidsPublications List

Page Content: SynopsisIntroductionMain

Synopsis: Prayatna Nepal’s program empowers visually impaired women with essential mobility and orientation skills, fostering independence through white cane techniques and sensory awareness training.

Why it matters: This article is valuable for its comprehensive portrayal of an empowering program designed by Prayatna Nepal to enhance the independence and mobility of visually impaired individuals, particularly women. It highlights the transformative impact of specialized training in urban and rural navigation, orientation, and mobility skills using white canes and sensory awareness techniques. The article’s significance lies in its demonstration of how targeted interventions can dramatically improve the quality of life for visually impaired people, enabling them to navigate their environments confidently, use public transportation, and perform daily tasks independently. By including personal stories of participants and expert insights, the article effectively illustrates the program’s practical benefits and its potential to foster social inclusion, self-reliance, and advocacy within the visually impaired community – Disabled World (DW).

Introduction

Pokhara, Kaski: Prayatna Nepal, a trailblazing organization led by visually impaired women, has successfully concluded a transformative five-day Safe Mobility Training in Pokhara, Kaski. The program, attended by 15 visually impaired women, aimed to enhance confidence and independence through practical training on mobility and orientation – fundamental skills for self-reliant living.

Main Item

Visually impaired individuals, who experience little to no functional vision, often encounter barriers that limit their independence and heighten social isolation. Without appropriate skills, many remain dependent on sighted family members, restricting their activities to the home.

Continued below image.

Facilitator orienting the participant up and down staircase using white cane.
The image depicts two individuals on a staircase. The person on the left is wearing a dark green jacket, light-colored pants, and black sneakers with a distinctive pattern. They have a set of keys hanging from their belt. The person on the right is dressed in a brown jacket, a teal-colored sweater with a white pattern, and dark pants. They are holding a white cane with a red tip, suggesting they might have a visual impairment. The staircase has a colorful railing, and the background includes a wall with red and green sections and a window with a green frame. The setting appears to be indoors, possibly in a school or community building.

Continued…

Prayatna Nepal designed this program to dismantle such barriers by equipping participants with essential tools to navigate their surroundings. Utilizing white canes and honing sensory awareness, the training prepared attendees to confidently traverse both familiar and unfamiliar environments. The program also included communication techniques to ensure participants could effectively seek assistance when needed.

“We envision these women becoming ambassadors for visually impaired communities, showcasing the possibilities of independent living,” said the Secretary of Prayatna Nepal.

Training Catered to diverse mobility challenges in both urban and rural contexts:

  • Urban Mobility: Participants practiced navigating public transport, locating bus stops, shopping in supermarkets, and managing fare transactions.
  • Rural Navigation: The training addressed off-road terrain, using natural indicators like wind and sunlight, and overcoming barriers unique to rural settings.
  • Orientation: Developing spatial awareness and route planning indoors and outdoors.
  • Mobility: Learning safe travel techniques such as street crossing, stair navigation, and climbing terrain.

Through sensory development and white cane techniques, participants enhanced their ability to move safely in a range of settings.

Continued below image.

Participant practicing to cross the road independently using white cane.
The image depicts a person with a visual impairment crossing a street at a zebra crossing. The individual is using a white cane with a red tip, which is a common aid for navigation by those who are blind or have low vision. They are dressed in a dark green jacket, black pants, and black boots, and are wearing sunglasses and a headscarf. In the background, there is a busy urban street scene with several buildings, including a multi-story structure with various shops on the ground floor. There are signs in a language that appears to be Nepali, suggesting the location might be in Nepal. A truck is parked on the side of the street, and several people are walking or standing nearby, engaged in various activities. The weather appears to be clear, with a blue sky and some trees visible.

Continued…

Stories of Transformation

The program profoundly impacted participants, fostering newfound confidence and independence:

  • Dikshya Tamang: “Before the training, I always traveled with my daughter. By the third day, I traveled alone and could recognize my home by the sound of a nearby workshop. Using the cane while walking on the street and using public transportation has ensured my disability reservation seats.”
  • Romi Gurung: “After losing my sight eight years ago, I avoided walking alone. This training gave me the skills to achieve independence.”
  • Srijana Pariyar participant of sister of Prayatna Gandaki: “As someone with low vision, I’ve realized the need to prepare for an independent future. I now aspire to become a trainer myself.”
  • Bhagawati Paneru: “Being blind by birth, I’ve always depended on others to walk. This training helped me build confidence and embrace the white cane.”
  • Chija Giri: “Although I could walk before, I often fell into ditches or on stairs. This training improved my mobility skills and my confidence.”

“Though I am working at organization working for women with visual impairment, I used to signalize them with my side of left and right whereas through this practical learning by participating in the training, I now understand that it’s not my side but of the visually impaired.” Program Officer, Prayatna Nepal

Facilitator Rabindra Khanal emphasized the importance of tailored mobility aids.

“Most organizations in Nepal provide standard-sized white canes, which do not meet the needs of all users. Customizing cane sizes and designs can significantly improve mobility and independence.”

Rabindra urged stakeholders to adopt a more inclusive approach, ensuring equitable access to appropriately sized mobility aids.

Continued below image.

A participant walking independently on footpath using white cane.
The image depicts a street scene in what appears to be an urban area. The street is lined with various buildings, some of which seem to be residential and others possibly commercial. There are several vehicles on the road, including a motorcycle and a car. The sidewalk is adjacent to the road, with some pedestrians visible in the background. The person in the foreground is wearing traditional attire, which appears to be a long, patterned garment, and is walking with the aid of a white cane, indicating they might be visually impaired. The weather seems clear, and the time of day appears to be late afternoon, given the long shadows cast on the ground.

Continued…

This initiative reflects Prayatna Nepal’s commitment to empowering visually impaired women through skill-building programs that prioritize accessibility. By addressing the challenges of mobility and orientation, the training paves the way for participants to lead fuller, more self-sufficient lives, whether in bustling urban areas or rural landscapes.

“Such programs are especially vital for those who lose their vision later in life. Ensuring broader participation in these sessions can make them even more impactful,” said Preeti (name changed).

Prayatna Nepal continues to champion initiatives that foster independence and equality, inspiring visually impaired women to embrace their full potential.

About the Author

Sarita Lamichhane, Rights activist for women with disability.

Citing Information and Page References

Disabled World (DW) is a comprehensive online resource providing information and news related to disabilities, assistive technologies, and accessibility. Founded in 2004 our website covers a wide range of topics, including disability rights, healthcare, education, employment, and independent living, with the goal of supporting the disability community and their families.

Cite This Page (APA): Sarita Lamichhane. (2025, January 2 – Last revised: 2025, January 4). Prayatna Nepal Empowers Visually Impaired Women Through Mobility Training. Disabled World (DW). Retrieved February 17, 2025 from www.disabled-world.com/assistivedevices/visual/mobility-training.php

Permalink: <a href=”https://www.disabled-world.com/assistivedevices/visual/mobility-training.php”>Prayatna Nepal Empowers Visually Impaired Women Through Mobility Training</a>: Prayatna Nepal’s program empowers visually impaired women with essential mobility and orientation skills, fostering independence through white cane techniques and sensory awareness training.

While we strive to provide accurate and up-to-date information, it’s important to note that our content is for general informational purposes only. We always recommend consulting qualified healthcare professionals for personalized medical advice. Any 3rd party offering or advertising does not constitute an endorsement.

Netflix’s Apple Cider Vinegar Reveals The Dark Side of the Wellness Industry. It’s Only Going to Get Worse.

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The Netflix series Apple Cider Vinegar is a cautionary tale about the dangers lurking in the modern wellness industry. It tells the story of Belle Gibson, a now-disgraced Australian influencer who convinced the world that she had cured her cancer ‘naturally’ with diet. She set up several ‘charities,’ then stole 100% of the proceeds. The number of people who were harmed by Gibson’s anti-science approach to a deadly disease is unknown, but there is no doubt that there were many.

Eventually, Gibson was fined over $400,000 AUD for what she did, and to this day, hasn’t paid a penny.

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Belle Gibson (the real one)

Credit: https://www.bbc.com/bbcthree/article/b2538e04-87f5-4af5-bd6f-f6cf88b488c4

The series also follows the story of Milla, whose character is modelled off of Gibson’s real-life rival, Jessica Ainscough. Ainscough had a rare form of cancer, but chose to reject conventional treatment in favour of a juicing regimen by the Gerson Institute (portrayed in the series under the name of the Hirsch Institute).

Although for a period of time Ainscough said she cured her cancer with juicing and enemas, this was short-lived, and she ended up dying from her disease. Her mother, who was diagnosed with breast cancer while Jessica was sick, and refused conventional treatment in solidarity with her daughter, died a short time before Jessica did.

Tragedy all around, much of which was probably preventable. The wellness industry should shoulder the entire blame for all of it, and unfortunately, I think it’s going to get a lot worse.

People who reject conventional cancer treatments for alternative ones are significantly more likely to die of their disease. This is a fact that the wellness industry chooses to ignore, to the detriment of its followers.

What can start as a seemingly innocent pursuit of health can quickly spiral into manipulation, financial exploitation, and profound physical and emotional harm. The show highlights the worst aspects of the alternative health world—predatory marketing, pseudoscience, and gaslighting—all tactics that have become disturbingly common in today’s wellness landscape.

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Using ‘bloating’ and other vague symptoms to sell products is a common wellness industry technique

Under the growing influence of figures like Robert F. Kennedy Jr., the situation is only set to deteriorate further. With RFK Jr. and other prominent activists and influencers unchecked in their amplification of anti-science rhetoric, the wellness industry will become even more emboldened in its misinformation, potentially putting lives at risk.

This article explores the insidious themes in Apple Cider Vinegar and how they reflect the broader dangers of the wellness industry, from the ways influencers manipulate their audiences, to the devastating real-world consequences of believing their lies.


The Cult of “Independent Thinking” and the War on Science

A defining feature of wellness grifters is their claim to be “free thinkers,” while dismissing people with opposing views as brainwashed “sheep.” Milla is an influencer-turned-wellness-guru who has cancer, but rejects conventional medicine as corrupt and ineffective.

There’s an underlying narrative in both Belle Gibson and Milla’s stories that “Big Pharma” is just out to convince us that alternative cures aren’t effective. Yet, paradoxically, wellness gurus demand unquestioning faith from their followers, who swallow dubious health advice without hesitation. Both Gibson and Ainscough earned huge amounts of money from unsuspecting people by exploiting their stories on social media.

arrae bloat reviewarrae bloat review
‘Natural’ GLP-1 supplements aren’t safer or more effective than pharmaceuticals…proceeds go to Big Wellness vs Big Pharma

IMO, it’s not compassion that drives many of these people to promote their crap. It’s a craving for attention, fame, and money.

This isn’t unique to Apple Cider Vinegar—it’s a common playbook in the wellness industry. People like Gwyneth Paltrow, the Food Babe, and countless Instagram “health coaches” push the idea that conventional medicine is a scam, while selling their own unproven treatments at premium prices. They tell their followers that real “critical thinkers” reject mainstream science, all while insisting that their expensive juice cleanses and obscure herbal remedies are beyond scrutiny (and conveniently ignoring that wellness supplements and other accoutrements are now a $6.3 trillion dollar industry).

RFK Jr. has already demonstrated a willingness to capitalize on this dynamic. His vocal opposition to vaccines and other public health measures has emboldened conspiracy-driven wellness influencers. Under his influence, and with other unqualified people in government positions – including Dr. Oz and Casey Means – we can expect to see even more aggressive attempts to undermine trust in real medicine while boosting the fortunes of those peddling unregulated “natural” remedies.


Preying on Vulnerable People—Then Blaming Them When It All Goes Wrong

One of the most disturbing aspects of Apple Cider Vinegar is how it depicts the way the wellness industry preys on vulnerable people—only to turn on them when their “miracle cures” inevitably fail. The owner of the ‘Hirsch Clinic’ convinces Milla and her mother to abandon conventional treatments, offering them a “natural” path to healing cancer. But when Milla’s mother’s health deteriorates, the clinic owner shifts the blame onto her.

his kind of victim-blaming is rampant in real life. I personally have seen people say things like:

  • “You must not have followed the protocol properly.”
  • “Your mindset is holding you back.”
  • “You’re detoxing. This means it’s working.”

This is a cycle of abuse designed to keep people hooked—first on false hope, then on shame.

This shame is often used to upsell more and more products to ‘help’ the person. There’s always another level, another product, another expensive test. Someone who buys into an alternative treatment often finds themselves trapped in an endless cycle of purchases, with each new step promising to be the one that finally works.

chris beat cancer reviewchris beat cancer review
Chris Beat Cancer is a grifter who says he beat his cancer ‘naturally’…but there’s no evidence that this is true.

Think about the “detox” industry:

  • You start with a juice cleanse.
  • When that doesn’t work, you need a liver flush.
  • Then you need expensive supplements to “support” your organs.
  • Still sick? Maybe it’s parasites. Time for another cleanse.

This is how wellness scammers keep people spending. With the rise of alternative health influencers who position themselves as “brave warriors” against medical tyranny, these schemes will likely to become more aggressive.


Inventing Illnesses to Sell Cures

One of the most disturbing plotlines in Apple Cider Vinegar is watching Belle Gibson convince herself and others that she is grievously ill. This thinking is reinforced by her ‘doctor,’ who doesn’t wear shoes and works out of an abandoned floor of a random building. He uses a machine with electrodes to ‘check’ her organs for DNA damage, then tells her that she’s sick and sells her a machine for $10,000.

It’s hard to determine if people like Belle are intentionally misleading others, or if they truly and completely, perhaps due to an undiagnosed mental illness, believe their own lies.

Using vague symptoms like “fatigue,” “brain fog,” or “inflammation,” wellness gurus persuade us that they have an undiagnosed (and conveniently unprovable) condition that only their products can fix.

netflix apple cidr vinegar reviewnetflix apple cidr vinegar review
The Medical Medium is a perfect example of someone who leads people to believe they’re sick, when aren’t, then sells them a cure.

Scammers rely on the fact that most people experience mild, everyday discomforts. A little bloating? Probably “toxic gut.” Feeling tired? Must be “chronic adrenal fatigue.” They create fear around common, harmless bodily sensations and use that fear to sell expensive, unnecessary treatments. The term Munchausen by Internet‘ has recently been invented to explain groups of people who believe, falsely, that they are sick because of like-minded people on social media.

The tragedy is that real medical conditions are often overlooked in this process. Instead of seeking legitimate healthcare, people waste time and money chasing pseudoscientific diagnoses that do nothing but fund the influencer’s lavish lifestyle.


The Charisma Trap: Why We Believe Attractive Liars

One of the hardest truths about the wellness industry is that it thrives not because of science, but because of storytelling. Apple Cider Vinegar captures this perfectly. The main characters are conventionally attractive, have emotionally compelling stories, and large massive social media followings—so people believe them, even when their claims make no sense.

We are wired to trust people who look good, sound confident, and tell a compelling story. This is why so many wellness influencers can sell blatant nonsense while qualified healthcare professionals struggle to get through to the public. A Harvard-educated scientist who speaks in careful, nuanced terms about the complexity of health will lose every time against a beautiful influencer who tells an emotionally gripping story about healing through celery juice, even when there’s zero proof of it. Beauty signifies ‘health’ in our society. Confidence and authority, even when they’re false, are huge selling points…even if what’s being sold, is garbage.

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Conventionally attractive influencers often use their looks to gain authority in the health space.

RFK Jr. has mastered the art of sounding authoritative while spreading misinformation, and his endorsement of wellness pseudoscience will give even more credibility to these influencers.


The Ripple Effect: When Wellness Lies Destroy Lives

The lies of the wellness industry don’t just hurt individuals—they have devastating consequences for entire families. Apple Cider Vinegar highlights how buying into these scams can cause profound loss, with both Milla and her mother dying of untreated cancer.

In real life, we see this time and time again:

  • Parents refuse vaccines for their children, leading to preventable diseases.
  • People with curable cancers reject chemotherapy and die needlessly.
  • Families go bankrupt chasing alternative cures.

These are not just harmless fads. They are belief systems that can cost people everything. When someone lives in an echo chamber, especially one that contains professionals whose credentials inspire trust, these belief systems are amplified and corroborated.


Extreme Diets, Eating Disorders, and Fear of Food

In Apple Cider Vinegar, Milla freaks out in an organic restaurant because her meal isn’t completely organic. This reflects another dark side of the wellness industry: the way it can fuel disordered eating thinking about food.

Netflix apple cider vinegar reviewNetflix apple cider vinegar review
Clean eating is a sham. Clean is for laundry, not for food.

Extreme dietary rules—whether it’s raw veganism, carnivore diets, or obsessive “clean eating”—often lead to malnutrition and food phobias. Many people who fall into wellness culture develop orthorexia, a disorder characterized by an unhealthy obsession with eating “pure” foods. And yet, wellness influencers rarely acknowledge this harm, because fear sells…and they’re often knee-deep into it themselves.

Except for Belle Gibson, who consumes copious amounts of alcohol – a real toxin – throughout the series.


Black Salve, Illegal Cures, and the Big Pharma Conspiracy

Black salve is illegal for a reason—it’s a dangerous, unregulated treatment that can cause horrific injuries. Yet, as Apple Cider Vinegar highlights, wellness scammers will happily sell illegal or dangerous products while claiming that the government is “hiding the truth.”

The idea that “Big Pharma” is suppressing the sales of natural cures is a cornerstone of alternative health marketing. In reality, many of these treatments are illegal because they’re actively harmful. But as RFK Jr. continues to push anti-government rhetoric, expect these dangerous products to become even more widespread.


When Confronted, They Have No Evidence—Just Excuses

Finally, Apple Cider Vinegar shows what happens when wellness grifters are confronted: they have no real evidence. Instead, they accuse critics of being “mean,” “closed-minded,” or “sheep.” They never provide proof—because they can’t.

And yet, people keep falling for it.

In the current political climate, the wellness industry will probably only become bolder, more exploitative, and more dangerous. The question is: will we let them?

Pork Dumplings – WellPlated.com

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How to Make Pork Dumplings

Prep the Cabbage. Cut it into thin strips, then cut the strips into short pieces. Toss it with the salt and let it sit for 10 minutes, then squeeze out as much liquid as possible.

Make the Filling. Mix the pork, vinegar, ginger, green onions, garlic, and soy sauce into the cabbage. Use your hands! Just go for it!

Set Up Your Dumpling Making Station. You’ll need your package of dumplings, a bowl of water, the filling, a baking sheet lined with parchment paper, and a clean work surface.

Fill Your Dumplings. Working three at a time, place a tablespoon of filling onto the center of each wrapper. Dip a finger in the water—you don’t want it dripping with water, just damp—and run it along the edges of the wrappers. 

Seal. Fold the wrapper in half and press the edges to seal, then pleat the edges. It will get easier as you go and start getting used to the movement—I promise! Place the finished dumplings on the baking sheet.

Sear. Add the oil to a hot skillet set over high heat. Cook the dumplings until they’re lightly browned.

Steam. Pour water into the skillet, cover, and reduce the heat to low. Steam until the filling is cooked through.

Serve. Transfer the pork dumplings to a serving plate and serve with soy sauce or another dipping sauce you like. ENJOY!

Best Mountain Running Gear of 2025 – iRunFar

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Best Mountain Running Gear - Mountain running Colorado

iRunFar’s Craig Randall mountain running in Colorado. Photo: Christin Randall

Mountain running takes the best of trail running and ultrarunning and adds adventure, some mystery, and a lot of variety. Mountain running is a game for your imagination — you can find inspiring places, dream up routes, and discover ways you might navigate them.

Whether you’re lured to the iconic peaks of Chamonix or looking to get out on your local ridgeline, having the best mountain running gear can enhance your experience and help you move through the mountains safely and efficiently. Mountains provide unique challenges, including high elevations, volatile weather, route-finding, often spotty cell service, and much more, and it’s important to travel through them as prepared as possible.

A good rain jacket, like the Patagonia Storm Racer Jacket, is critical for safety, and you’ll want gear that can protect you from the elements. We frequently turn to the Ultimate Direction Ultra Flip Glove and Smith Motive sunglasses to protect our hands and eyes, and we carry the Petzl Nao RL in case we get caught out in the dark.

This guide offers a selection of the best gear from the iRunFar team’s broad and diverse mountain running experience in many locations across several continents.

Best Mountain Running Gear

Best Mountain Running Gear - Mountain running Colorado 6

iRunFar’s Meghan Hicks scrambling on a mountain run. Photo: iRunFar/Eszter Horanyi

Best Mountain Running Gear - La Sportiva Cyklon - product photoIn 2002, La Sportiva trademarked the term “mountain running,” so the La Sportiva Cyklon should make the cut in this guide. It is snappy enough for fast ascents and has a lug configuration that shines on loose descents.

Taking the Cyklon to the mountains, the focus is on footwork and agility. Despite the aggressive lug pattern, the Cyklon lacks a rock plate and provides a lot of ground feel. The shoe feels very snappy and downright springy when jumping and landing over jagged rock and other obstacles. The incredible ground feel helps ensure solid footing over loose mountain terrain.

The Cyklon is a burly shoe indeed, and its upper is more durable than meets the eye, but it’s worth considering the duration and type of mountain running you expect. It’s not a cruiser for long runs or the most comfortable on hard ground. But when it comes to picking a short line to ascend and descend with reckless abandon, it is incredibly secure and confident.

If you love technical trails but haven’t liked the too-narrow La Sportiva shoe models in the past, you’ll be happy to know the Cyklon is very accommodating in the midsole, and the shoe works for many different foot shapes. The BOA Fit System dial works expertly to lock in the fit but may detach from the shoe if jammed against a rock. It’s happened to me a few times, but the BOA reattaches easily with little issue.

Read our La Sportiva Cyklon review to learn more.

Shop the Men’s La Sportiva CyklonShop the Women’s La Sportiva Cyklon

Best Mountain Running Gear - La Sportiva Cyklon side view

The La Sportiva Cyklon. Photo: iRunFar/Bryon Powell

Best Mountain Running Gear - Salomon Adv Skin 12 - product photoThe Salomon Adv Skin 12 is one of Salomon’s larger vests, with 12 liters of space to fit many layers and all the essential gear you need for long days in the mountains. It has convenient loops on the base of the pack so you can stash a pair of collapsible trekking poles. However, despite the capacity, it remains a light, low-profile pack that fits the body well even when nearly empty. This low-profile design allows you to wear the pack both over or under a shell jacket to keep your water, food, and phone from getting wet in a rainstorm. Salomon does a great job keeping its hydration packs light, even those with ample storage like this one. This pack is our top choice for a large running pack in our best running vests guide due to its comfortable fit, extensive pockets, and ability to carry everything we need for a big day out.

You can read more about the details of this pack in our complete Salomon Adv Skin 12 review.

Shop the Salomon Adv Skin 12

Best Mountain Running Gear - Naked Running Band - product photoThe Naked Running Band won iRunFar’s best overall waistbelt in our comprehensive best running belts guide, and it remains the best waistbelt of this kind. For mountain runs where you only need to carry a soft flask of water, some snacks, and a jacket, this belt is a lightweight option that will hold everything you need with minimal bounce. This belt also pairs easily with a running vest if you need extra storage capacity for long romps through the mountains.

The stretchy, breathable, tube-style running waistpack has three deep pockets encircling the entire belt, with the largest one in the back, suitable to fit a full-size soft flask. The Naked Running Band has large elastic bands in which you can conveniently slip your running poles, though you might be able to feel them on the small of your back.

Thanks to its 12 sizes, the Naked Running Band has the most precise fit of all the tube-style running waistpacks. Some, but not all, testers found that the band’s tall height caused it to scrunch up around the abdomen. This depends on your body shape and how little you carry in the belt.

Shop the Naked Running Band

Best Mountain Running Gear - Naked Running Belt high desert running

The Naked Running Belt has a high carrying capacity and sits nicely against the user’s body. Photo: iRunFar/Eszter Horanyi

Best Mountain Running Gear - Black-Diamond Distance Carbon Z Trekking-Running Poles - product photoCollapsible, adaptable, and durable, the Black Diamond Distance Carbon Z Trekking/Running Poles have become ubiquitous for mountain runners and were the top pick in our best trekking poles guide. These poles come in sizes that accommodate a broad range of heights and boast a relatively low weight — the carbon-fiber construction amounts to 9 to 10.5 ounces per pair, depending on size. These are an excellent investment for runners tired of pushing on their knees with their hands to power up the steeps. They’re available in a variety of sizes, and there’s also a women’s version available that comes in even shorter lengths.

Some people hate using poles, and others swear by them. While a lot of terrain doesn’t necessitate their use, if you’re going out for a multiday mountain adventure or just a very steep one, using poles can preserve energy by reducing strain on your legs and keeping your body in better posture while moving uphill. These days, it’s rare to see anyone on the start line of a mountainous ultra without poles.

We appreciated the versatility of these poles. We could hook our wrists in the straps for increased power transfer on steep and sustained climbs, use the bottom part of the long foam handle when we wanted to effectively shorten the length of our poles, and lean on the tops of them for really steep descending.

The iRunFar team has used these poles for many years, and we’ve found that they’re incredibly durable and will last many years of hard, continuous use.

You can learn more about what we loved about these poles in our full Black Diamond Distance Carbon Z Trekking/Running Poles review.

Shop the Black Diamond Distance Carbon Z Trekking/Running Poles

Best Mountain Running Gear - Patagonia Storm Racer Jacket - product photoThere are many reasons the new Patagonia Storm Racer Jacket is currently our top rain jacket in the best rain jackets for running guide. Why? It checks most of the boxes we look for in an excellent running shell. First, for waterproofing, Patagonia employs its planet-friendly H2No technology, which is a totally recycled nylon ripstop fabric with a PFC/PFAS-free durable water-repellent (DWR) coating. We found the jacket to be highly waterproof as we took it on runs in multiple atmospheric river events and through wet snowfalls this winter in California.

The next thing we enjoyed about his jacket was its fit. The slim fit sits near the body without being overly tight. Instead of feeling bulky as some rain jackets do, the Storm Racer feels sleek and fast. Weighing just about 7 ounces (200 grams), this jacket is light enough to carry in a pack and forget bout it. It comes with a stash pocket that holds the entire jacket in a small volume, which we found ideal for carrying when it wasn’t raining. We frequently just stuffed it in a running vest without using the pocket.

Shop the Men’s Patagonia Storm Racer JacketShop the Women’s Patagonia Storm Racer Jacket

Best Mountain Running Gear - Patagonia Houdini Jacket - product photoThe Patagonia Houdini Jacket ticks all of the boxes of a good windbreaker. It is simple, packs down to next to nothing, stands up to rough mountain use, and is quite light while still providing solid protection against the wind. This jacket has been in the closets of iRunFar team members for years, and a look around the start line of any ultra will be a testament to its popularity. This jacket often lives in our packs as a just-in-case layer.

With few bells and whistles, this jacket is everything you need and nothing you don’t. Elastic on wrists keeps everything in place, and an adjustable toggle on the bottom hem lets you seal in heat if needed. The hood is large enough to wear over a helmet if you’re going scrambling or a warm hat if you’re out in the winter. It adjusts with a single toggle to stay put in windy conditions.

Patagonia says this jacket has a slim fit, but we didn’t find it to fit any tighter than most other wind jackets in our best windbreaker jackets guide. The back hem is a little longer than the front to provide extra protection. Made of 100% recycled nylon with a PFAS-free DWR coating; this jacket is yet another item from a brand committed to environmentally friendly manufacturing processes.

The material is a bit crinkly and can make a fair bit of noise in the wind, but it’s a small price to pay for what is otherwise an outstanding jacket that you can keep in your pack for any mountain outing. These are just a few reasons this jacket sits in our best running jackets guide.

Best Mountain Running Gear - Rab Sonic LS Zip - product photoRab is a traditional alpine climbing company from the U.K., and the Rab Sonic LS Zip is one of their recent forays into trail running-specific gear. Their gear captures some of the magic of the rounds and fells running scene found in their own backyard, and this ultra-lightweight half-zip shirt made with the latest, lightest fabrics is ideal for mountain outings.

First, the long sleeves allow for thermoregulation. Roll them up when it’s warm on ascents, and pull them back down when descending. Second, the front zip adds excellent breathability and sweat control that a crew neck doesn’t offer.

The shirt has open-knit mesh panels under the arms, at the cuffs, and in the lower back to create exceptional moisture management and airflow right where you need it. Despite feeling notably lighter than most other long-sleeve shirts, it’s been warm enough for us on runs in the 30s and 40s Fahrenheit.

We reviewed the Rab Sonic LS Zip in greater detail in this Rab trail running apparel review.

Shop the Men’s Rab Sonic LS ZipShop the Women’s Rab Sonic LS Zip

Best Mountain Running Gear - Patagonia Wind Shield Pants men's - product photoWhen running in cold, windy weather, we found that the Capilene Cool fabric of the Patagonia Wind Shield Pants kept us warm when temperatures dropped, and the wind picked up. These softshell pants are lightweight and stretchy and work well for temperatures hovering on either side of freezing. Breathable panels strategically located along the lateral legs and behind the knees help regulate temperature.

Because these pants have a bit of a generous cut, it’s possible to add some thin layers underneath for running in low temperatures. A set of tall socks and a pair of tighter running shorts can do a lot for added warmth. The cut of the pants allows for a full range of motion, and they’re comfortable to wear, providing the little bit of extra warmth that can make all the difference during a mountain run. 

The waistband is wide, soft, and stretchy, and an external drawcord is easy to cinch down. With a small pocket on either side, these pants are ready to carry small items like keys, a headlamp, or extra gloves.

These pants are far from waterproof but do a reasonable job of shedding light moisture. The DWR coating helps water bead, but they will soak through in heavy precipitation. However, when it comes to cutting the wind, they perform admirably. At only 9.3 ounces, they’re easy to carry in a pack when you don’t need them.

You can read more about these pants in our Patagonia apparel review.

Shop the Men’s Patagonia Wind Shield PantsShop the Women’s Patagonia Wind Shield Pants

Best Mountain Running Gear - Ultimate Direction Ultra Flip Glove - product photoMountain weather can vary, and the Ultimate Direction Ultra Flip Glove provides versatility in handling all the coldest and wettest conditions. We’ve used this glove for pre-dawn chilly morning runs, multiday fastpacks through the San Juan Mountains, racing and FKT runs, and everything in between. We’re big fans of convertible gloves, and this was one of the first on the market and remains our favorite.

The glove features a soft, warm, and comfortable grid fleece. It doesn’t have any added silicone or rubber, on the palms, so it can be slippery if you’re trying to hold on to something. Bits of rubber on the forefinger and thumb provide reasonable touchscreen capability.

The material offers a good amount of warmth and breathes well, so we rarely had issues with sweaty hands. The cuff extends far back on the wrist to provide extra coverage, though it does make it a bit of a wrestle to get the glove on and off if your hands are damp.

The overglove is a waterproof silicone-coated Cordura ripstop that stores on the back of the wrist when unused. It’s easy to pull out and put over the back of the hand, fingers, and thumb if the weather gets wet. It provides a lot of extra warmth and protection from rain. Since it doesn’t cover the palm, the inner glove will still get wet in significant downpours. One of our testers also found that that overglove would fill with water if she walked with her hands by her sides during a rain storm.

Still, these gloves’ versatility and warmth make them a top choice for nearly any mountain weather conditions. In our best running gloves guide, we’ve named them our favorite convertible option.

Best Mountain Running Gear - Montane Fireball Nano Hooded Jacket - product photo

When running in the cold, it’s important to have an insulated jacket you can trust to keep you warm. The Montane Fireball Nano Hooded Jacket provides the right balance of warmth, breathability, and light weight, making it our go-to jacket when the weather gets cold.

With body-mapped insulation, this jacket provides warmth around the core where you need it and sheds heat in other areas. The recycled Dynamic Eco insulation is environmentally friendly and warm compared to synthetic insulation.

We loved this jacket’s light weight and the fact that it packs down into its own pocket, making it easy to store in a running pack. While it’s not great for runs with precipitation, it’s an excellent insulator for cold and dry days.

We found that this jacket ran a bit smaller than many others, so if you’re in between sizes, it’s worth sizing up.

This jacket is in our best running jackets guide for its combination of features.

Shop the Montane Fireball Nano Hooded Jacket

Best Mountain Running Gear - Crazy Idea Band Fast Cut Thermo - product photoSometimes, you don’t need the full warmth of a hat, and the Crazy Idea Band Fast Cut Thermo headband protects the ears without causing overheating. “Crazy” is the shorthand way fans of this brand refer to it, and the full name “Crazy Idea” is accurate; they do things differently — much differently! From the incredible environmentally focused packaging to the prints and patterns of the fabric — check out their jeans for ski mountaineering! — this Italian brand offers a fresh perspective for mountain runners.

Unlike a Buff-style tube, a headband is excellent for sun protection and hair control, as well as a sweat absorber or ear warmer — all the things you might require during a single day in the mountains. The 14-gram headband is even bacteriostatic, meaning it is soft, moisture-wicking, and bacteria-resistant. It’s available in many different patterns, and you’ll undoubtedly find one that suits your style.

Shop the Crazy Idea Fast Cut Thermo Band

The Petzl Nao RL is an updated version of the Nao+, which ultrarunners have loved for many years. We featured it in our best running headlamps guide for many years because it combines battery life, ease of use, comfort, and brightness.

As with its predecessor, this headlamp offers regular and Reactive Lighting options. The Reactive Lighting grows dimmer when there’s more ambient light or brighter as needed. This can save a lot of battery and optimize the lighting for any ambient light conditions. The battery is not light, but it will give you a whole summer night of decently lit trail running. Switching batteries in the field is a relatively easy process.

The Nao RL also has a red light in the back that can be solid or a strobe to keep you visible to approaching cars or other runners. The reflective headband also improves the runner’s visibility to others.

While this isn’t the smallest headlamp, it can produce up to 1,500 lumens to help with route scouting in the dark. Its battery life is long enough that you won’t have to worry about it running out if you’re out for an extended period in the dark.

To read more about the features of this headlamp, check out our full Petzl Nao RL review.

Shop the Petzl Nao RL

Best Mountain Running Gear - running with Petzl Nao RL at dusk

The Petzl Nao RL can provide plenty of light for off-trail mountain navigation. Photo: iRunFar/Eszter Horanyi

Best Mountain Running Gear - Coros Vertix 2S - product photoWhile countless GPS watches on the market will track and record your position and measure all of your health metrics, the Coros Vertix 2S stands out from the rest due to its incredible battery life. When we’re deep in the mountains, the last thing we want to worry about is our watch battery dying, and the 118 hours of full GPS use offered by this massive battery means that we never have to worry about it running out.

The rugged construction of this watch means that it’ll stand up to the elements in the mountains, and the 1.4-inch sapphire touchscreen is resistant to scratches. The titanium bezel feels fairly indestructible. There’s no denying that this watch is big and has the potential to dwarf the wrists of smaller people, but it’s not that much bigger than many other watches on the market these days. The large screen makes it easy to navigate the maps and see a lot of data screens at a glance.

Coros uses all five major satellite systems to determine location, more than most other watches. While this uses more battery and doesn’t provide a huge accuracy advantage in wide-open terrain, this GPS was more accurate in difficult locations, such as slot canyons with very little view of the sky or heavily forested areas. Compared to other watches, it picked up far fewer errant points after a day of wandering around Utah canyon country.

With the brand’s newest optical heart rate monitor on board, this watch provides some of the best wrist-based heart rate measurements available. While this isn’t necessarily a watch for the everyday urban runner, if you’re going deep into the mountains and valleys of the backcountry, this watch is worth the investment.

We’ve included this watch in our best GPS running watches guide, and you can learn more about it in our in-depth Coros Vertix 2S review.

Best Mountain Running Gear - Janji AFOHyperlight Cap - product photoHats perform a variety of functions in the mountains. They keep the sun off our faces, protect our eyes from rain, provide cooling after being dipped in a stream, and more. The Janji AFO Hyperlight Cap is lightweight, comfortable, and adjustable so that it stayed on our heads in the windiest of conditions, making it an ideal option for long days in the mountains.

Weighing a mere 29 grams, it’s incredibly light on the head and stashes easily into a pack when it’s not needed. The polyester and elastane blend dries quickly, and wicks sweat well. We never felt that our heads were overheating when wearing this hat.

While this hat’s brim isn’t as long as a traditional trucker hat, it still provides plenty of shade on the face. It also has the advantage of having less surface area to catch the wind when up on a ridgeline, reducing the chances of the hat flying off. A single bungee cord offers adjustability, so tightening the hat is easy when conditions get difficult.

We really liked the fit of this hat. It’s lower profile than many others on the market, and it also doesn’t scream “running hat,” so we could also wear it in casual settings before and after runs without feeling self-conscious. The combination of this hat’s appearance and functionality led us to place it at the top of our best running hats guide.

Best Mountain Running Gear - Smith Motive - product photoWhen running in the mountains, it’s important to protect your eyes from harmful UV rays, whipping wind, vegetation, and incoming precipitation, and the Smith Motive does an outstanding job on all of those fronts. These sunglasses have a fairly large wraparound lens that provides front and side protection and a frame that best fits medium-sized faces. While the entire package may be overpowering for some, and not necessarily for casual wear, these sunglasses are hard to beat when it comes to technical performance.

The Chromapop lenses provide exceptional optical clarity and increase contrast, making it easier to see details in the trail. You can choose the lens that best fits the conditions you run in the most often, and the sunglasses come with a clear lens to use in dark conditions.

We tested these sunglasses while running, skiing, and cycling and found they excelled in all conditions. They didn’t fog up and stayed on our faces, regardless of the rugged trail we were traversing. Weighing just 29 grams, it was easy to forget that we were wearing these glasses.

While these sunglasses are on the more expensive side of the range, we believe it’s worth investing in devices that optimize how you see the world. We found these glasses quite durable, and the lenses resisted scratches even when we accidentally dropped them.

We include these in our best running sunglasses guide, and you can read more about their features in our full Smith Motive review.

Best Mountain Running Gear - running next to coast in Smith Motive sunglasses

iRunFar’s Alli Miles wears the Smith Motive sunglasses during a mountain run on the California coast. Photo: iRunFar/Eszter Horanyi

Best Mountain Running Gear - Katadyn BeFree 0.6L - product photoWhen the Katadyn BeFree 0.6L launched, it was the first filter that fit directly on a soft flask. It was a huge innovation for runners and backcountry travelers who didn’t want to carry around a cumbersome water filter. Being able to fill up water while out on a backcountry run was a game changer for many, and while there are many other similar products on the market these days, we still turn to the original for reliable and easy filtering.

Using the filter is simple and speedy: In the backcountry, you fill the 0.6-liter soft flask with water and drink straight from the attached nozzle, stopping only for as long as it takes to fill the flask. The flask fits in many running vest pockets, and the filter will fit many of Hydrapak’s narrow-mouth flasks.

Our Katadyn BeFree 0.6L review has more details about this great product, which was the top pick in our best water filters for trail running guide.

Shop the Katadyn BeFree

Best Mountain Running Gear - Black Diamond Distance Spike Traction Device - product photoYou might find snow and ice while mountain running, either traversing or ascending steep snow fields and snow gullies (or even moderate couloirs) or crossing glaciated terrain, and using a traction device like the Black Diamond Distance Spike can make movement safer and more efficient.

Using a crampon-like, chain-and-metal-spike system, the Distance Spike provides plenty of grip on a variety of different types of snow and ice. It cuts the weight of a traditional crampon roughly in half without compromising much on grip.

This is an easy-on, easy-off traction device built for mountain running. It stores easily in your pack, making it perfect for the moments you need it and not very noticeable when stowed.

To learn more about the Distance Spike, read our in-depth Black Diamond Distance Spike review and what we said about it in our best winter running traction devices guide.

Shop the Black Diamond Distance Spike

Best Mountain Running Gear - Black Diamond Distance Spike lateral view

The Black Diamond Distance Spike. Photo: iRunFar/Bryon Powell

Considerations for Mountain Running

Whether you’re heading out for a day run in your local mountain range that you’ve done dozens of times or tackling a multiday mountain traverse that you’ve been dreaming about and planning for months or years, running in the mountains is a special experience. Unlike many more traditional trail runs, mountain runs expose runners to the elements, take them to remote locations, and test their physical and mental fitness.

Mountain running often requires an extra skill set beyond normal trail running or ultrarunning. There are endless routes for mountain runs in ranges around the world. Whether you’re looking for a short and steep romp up the mountain behind a city or aiming to get days away from civilization during fastpacking trips, there are many options to choose from around many regions of the world.

Having the right gear, whether you need a traction device like the Black Diamond Distance Spike to negotiate snow or a windbreaker like the Patagonia Houdini Jacket that will stow away in your pack as a just-in-case layer, will make traveling in the mountains safer and more enjoyable.

If your mountain running involves overnight trips, you can learn more about our favorite gear in our best ultralight backpacking gear guide.

Best Mountain Running Gear - running at sunrise

The right gear can make all types of mountain running safe and enjoyable. Photo: iRunFar/Eszter Horanyi

Safety Considerations for Mountain Running

Because many mountain runs take place in more remote locations, taking the proper safety precautions is even more important than if you were just going for a run on your local backyard loop. Regardless of where you’re running, telling someone where you’re going and when you’ll be back is always a good idea.

In addition to this info, it’s a good idea to tell your safety person when and how to raise the alarm if you’re not back within a certain amount of time from your expected return. Carrying an extra jacket, like the lightweight Patagonia Storm Racer Jacket, can increase your margin of safety in many situations.

Many mountain runners use a satellite communicator like a SPOT or a Garmin inReach to communicate, even if they are out of cell service. These devices are critical for summoning help if something happens, and they’re also useful for alerting a loved one if you’re running late so they don’t have to worry about you.

Mountain running often occurs at high altitudes, leading to safety concerns. As altitude increases, there’s less oxygen in the air for your body to use. If not acclimated to a certain altitude, a body won’t have the physiological adaptations to exert itself at normal levels. While in most circumstances, this just results in slower movement, altitude sickness can occur and be deadly. You can learn more about altitude-related issues at iRunFar’s Trail First Aid: Altitude Illness.

The best way to avoid severe altitude issues is to allow your body to adjust to high altitude slowly by not going from sea level to the high peaks without spending some time at moderate elevations in the process.

Best Mountain Running Gear - running on snow

The right mountain running gear can get you to some amazing places. Photo: iRunFar/Eszter Horanyi

Essential Mountain Running Safety Gear

Because of the more technical terrain and often variable and potentially dangerous weather, mountain running usually carries greater risks, and access to help and/or medical attention can be more challenging. If you find yourself in more rugged terrain without easy access to services, it’s also worth considering packing some of the following items.

Navigation Tools

  • Navigation app for phone
  • Compass when needed
  • Paper maps when needed

Emergency Essentials

  • Emergency blanket
  • Lighter/matches
  • Wound dressing
  • Medications (such as Benadryl or an EpiPen)
  • Sunscreen
  • Lube
  • Bathroom kit (includes two ziplocks and a couple of pieces of toilet paper)
  • Whistle
  • Light source

Packing the safety equipment you’ll need for an unexpected night out is often a good idea. You don’t necessarily need to be comfortable if you get stuck out — you just need to be able to stay alive if forced to hunker down for a while.

Having a headlamp like the Petzl Nao RL will get you home in the dark if a run has gone longer than expected and save you from a night in the woods. A jacket, even if it’s something as light as the Patagonia Houdini Jacket, can make a big difference in survival.

Best Mountain Running Gear - fastpacking in mountains

iRunFar’s Meghan Hicks fastpacks through the Weminuche Wilderness in Colorado. Photo: iRunFar/Eszter Horanyi

Clothing Choices for Mountain Running

While running on well-established trails that are in cell service and well-traveled can require very little gear beyond a pair of shoes and a single layer of clothes, mountain running requires more preparation. Many mountain runs can take a person far from civilization and away from immediate help.

While it might be tempting to run without extra clothing with the thought that you’ll be able to outrun changing weather, it’s important to consider the consequences of being immobilized and needing to wait for help in a remote area. A runner might be able to stay warm in a single shirt and shorts as long as they can move, but if they have to stop and wait several hours for a rescue, hypothermia could set in quickly.

Mountain running clothing must be breathable and wicking to keep you dry and comfortable. Our team loved the Rab Sonic LS Zip as a base layer for all types of running conditions. Your clothing choices also need to consider the weather forecast and the potential for unexpected storms. Unlike local runs, where you can scurry home if the weather takes a turn for the worse, it’s a good idea to carry clothing that can protect you from the elements.

At a minimum, it’s a good idea to at least carry a light jacket, like the Patagonia Houdini Jacket, or a rain jacket, like the Patagonia Storm Racer Jacket, even for a short mountain run with a good weather forecast.

Navigation Essentials

In most circumstances, you won’t find trail maps at the intersections of trails during mountain runs, and it’s important to have the navigation skills and tools to keep from getting lost. Gone are the days when paper maps were the only option for navigating an area.

Now, many navigation apps can be used offline on a phone, such as Gaia and onX. Both allow you to download maps of an area ahead of time and plot your route on them. When you’re on the trails, they can pinpoint your location and make navigation easy.

If you’re using your phone as your primary navigation source, you’ll want to make sure it has plenty of charge for the task, and you may want to carry a backup battery. Phones can also break, or the mapping apps can crash unexpectedly, so a backup navigation plan is always a good idea. Many GPS watches, including the Coros Vertix 2S, have a decent base map loaded on them that you can use to get home if your primary form of navigation stops working.

In the end, it’s never a bad idea to have a compass, a basic map of the area, and a general idea of how to use them to get you home. It’s easy to carry navigation essentials in a pack like the Salomon Adv Skin 12, and a Naked Running Band can also fit a phone easily.

Best Mountain Running Gear - alpine meadow with Black Diamond Distance Carbon Z Trekking Running Poles

iRunFar’s Meghan Hicks turns to the Black Diamond Distance Carbon Z Trekking Running Poles for a run in the Colorado San Juan Mountains. Photo: iRunFar/Eszter Horanyi

Lightning Safety

Lightning is a very real danger faced by mountain runners. Mountain weather can change quickly, and thunderstorms can pop up out of seemingly nowhere. In places that experience monsoonal weather patterns, a bluebird morning can quickly deteriorate into massive thunderstorms in minutes. Checking the weather forecast and paying attention to the sky is important before and during a mountain run, whether going out for a few hours or several days.

Getting caught out above treeline during a thunderstorm is dangerous. Ideally, getting back into the trees as soon as the weather turns is the best chance to avoid a dangerous situation. Making good route decisions early can save a runner from a frantic sprint downhill. While lightning can also strike below treeline, a runner is in much more danger if they are the tallest object in an open alpine meadow or on top of a peak.

It’s possible to approximate how far away a lightning strike is by counting the seconds between seeing a lightning bolt and hearing the clap of thunder it creates. Every five-second increment between lightning and thunder is about equivalent to one mile. So, a 10-second gap between the lightning bolt and the thunder boom means the strike was about two miles away.

If you are caught in a lightning storm and can’t get to a lower elevation quickly, your best bet might be to get into the lightning position and wait it out. Read more about lightning safety and how to treat lightning-related injuries in iRunFar’s Trail First Aid Series. A good jacket, like the Patagonia Storm Racer Jacket, can make waiting out a storm safer, easier, and more comfortable.

Best Mountain Running Gear - scrambling in the mountains

Maggie Guterl scrambling during a mountain run in Colorado’s San Juan Mountains. Photo: iRunFar/Eszter Horanyi

Snow Safety

Many mountain running routes, especially in late spring or early summer, run into snow. Early fall snowstorms can also cover an area in snow and impede travel if you don’t have the right skills and gear to move through a region safely. Three major snow hazards include avalanches, slips and falls, and difficult navigation.

While most runners won’t find themselves traversing snow prone to avalanches, it’s good to know a few basics to make good decisions if you are out in the mountains and need to evaluate a snow slope. In the middle of winter, slab avalanches are most likely to occur on slopes steeper than 30 degrees. This is generally the terrain of skiers, but runners on snowshoes also need to be aware of their surroundings and not traverse across or below steep slopes.

As the snow starts to become firmer in the spring, runners may need to watch out for wet avalanches. These can occur on much shallower slopes when the sun has heated the snow and water has worked its way into the snowpack and destabilized it. If you’re sinking past mid-calf in soft snow in early spring, you want to stay away from steeper slopes.

Unstable snow also appears when pinwheels of snow roll down a slope. Both slab and wet avalanches can be deadly, and if you’re not sure about a slope, it’s probably a good idea to avoid it and find another route.

Slips and falls can turn dangerous when traveling on hard snow. If you lose your footing, it doesn’t take much of a slope to start sliding, and a long slide that ends in rocks can be dangerous. If you’re frequently traveling on hard snow, having traction devices in your pack is a good idea to assist with footing.

Our team found the Black Diamond Distance Spike an excellent option for additional traction. A pair of poles, like the Black Diamond Distance Carbon Z Trekking/Running Poles, can also help with stability on the snow.

Snow can also obscure the trail and make navigation difficult. If you travel in the mountains in early spring, you’ll need to be well-versed in navigation and expect snow cover in some areas.

Best Mountain Running Gear - fastpacking in the mountains

Mountain running can take a person deep into the wilderness. Photo: iRunFar/Eszter Horanyi

Why Trust Us

The rest of the iRunFar editorial team has nearly more than 100 years of collective years of mountain running experience, and we’ve drawn on our mistakes and successes to create this guide. We’ve climbed as high as 19,000 feet into the mountains and trekked as far as 200 mountain miles in a single adventure. We’ve completed the Nolan’s 14 line in Colorado — an iconic mountain running line — in under 60 hours. We’ve summited peaks in all seasons and weather conditions.

Our team consists of avid fastpackers, scramblers, and people considering 12-hour outings as a “half-day” trip. All this to say, we travel far in the mountains and have made our fair share of errors when selecting gear. Our goal with this guide is to help you sort through the endless possibilities for essential mountain gear so that you can equip yourself with products that will perform in the most difficult of conditions.

Best Mountain Running Gear - Mountain running Colorado 1

iRunFar’s Craig Randall testing winter mountain running gear. Photo: iRunFar/Christin Randall

Frequently Asked Questions About Mountain Running

What is mountain running?

Despite its obvious crossover with trail running, mountain running is a distinct sport. The World Mountain Running Association launched in the late 1980s, and mountain running became an official designation to distinguish the sport as a separate discipline. Since then, the annual international series has drawn top runners (and often crossover athletes like ski mountaineers) to its events.

This racing tradition has morphed into what most people consider mountain running today: variable terrain, often off-trail, and far from where the road ends. These events can be short, steep efforts or multiday adventures. For successful mountain running, it is vital to have a pair of shoes, like the La Sportiva Cyklon, that can handle an array of mountain conditions.

Though many mountain runners will incorporate scrambling or easy rock climbing into their route, this guide is for runners who might only encounter basic scrambling, such as using your hands to pull up over some rock sections, and not advanced scrambling or climbing, where steepness and exposure add consequence.

You might also encounter hazards and conditions that require specific knowledge while adventuring in the mountains, like glaciated terrain or avalanche conditions. While the Black Diamond Distance Spike will get you across many a snow slope, this guide doesn’t recommend gear for these more specific circumstances.

What is essential gear for mountain running?

Mountain running can be relatively involved in terms of gear requirements. Along a mountain run, one might encounter a range of terrain, from singletrack and talus fields to snowfields, glaciers, third-class rock, and more.

Additionally, mountain weather can be fickle, requiring a range of gear to provide safety and comfort. Mountain running often requires preparation for winter, even in the middle of summer! Even a light windbreaker jacket like the Patagonia Houdini Jacket can make a big difference if the weather turns bad.

You may check a mountain forecast beforehand and feel confident bringing just shoes, shorts, and a jacket. But in most cases, incorporating some of the products we’ve selected here will make your experience much better (and safer). Some team members refuse to go into the mountains without a headlamp, emergency blanket, and rain jacket, like the Patagonia Storm Racer Jacket, as their core safety gear.

Best Mountain Running Gear - fastpacking with Patagonia Houdini Jacket

The Patagonia Houdini Jacket has been a long-time iRunFar favorite for mountain running and fastpacking. Photo: iRunFar/Eszter Horanyi

Do I need poles for mountain running?

When it comes to moving fast over mountain terrain, many runners prefer using a set of running poles like the Black Diamond Distance Carbon Z Trekking/Running Poles. A set of poles can provide extra propulsion on uphills by engaging your arm muscles, increase stability on descents, and offer additional points of contact with the ground when traversing technical terrain.

Most trekking poles are easy to store in a hydration pack like the Salomon Adv Skin 12 when you’re not using them, and they’re light enough to carry, even if you’re not going to use them for the entire run.

Should I carry a first-aid kit?

Preparing for the unexpected is a good idea if you’re running in remote locations. A simple cut can ruin a run if you don’t have a way to stop the bleeding and keep it covered. Having a first-aid kit with a few bandages, antibiotic ointment, and some gauze can go a long way toward managing basic wounds.

You can learn more about would management and some essentials to carry in a mountain running first-aid kit here. A small first aid kit will fit easily into a pack like the Salomon Adv Skin 12.

What’s the best way to navigate during a mountain run?

There are countless ways to navigate an unknown area, with most mountain runners relying heavily on phone apps that can hold maps of the area and a route and pinpoint a location at any time. While phones are easy to carry, even in a small running belt like the Naked Running Band, they have limitations. Using your phone for navigation will significantly strain the battery and deplete it faster than normal.

The GPS function on a phone can also be off by several hundred feet and may fail to find a reliable signal if you’re in deep valleys or under a lot of tree cover. Lastly, none of the apps are bombproof and can occasionally lose their downloaded maps. It’s never a good idea to rely solely on your phone to get you home.

Doing research before heading out for a mountain run can help you have a general understanding of an area. If you have a mental map of where you’re trying to go and various landmarks to navigate by, you should be able to generally work your way through an area, even if you’re doing an off-trail route.

A backup paper map and compass can also get you home if your electronic navigation fails. The base maps on a watch like the Coros Vertix 2S can also help with navigation.

Best Mountain Running Gear - looking at Coros Vertix 2S

The large face of the Coros Vertix 2S makes it easy to see a variety of data fields at once. Photo: iRunFar/Eszter Horanyi

Do I need a satellite messenger to let people know where I am?

If you’re running in remote locations, especially if you’re running solo, it’s a good idea to have some sort of satellite messenger. Whether you carry a SPOT, which can send simple OK or SOS signals to family or summon search and rescue, or a Garmin inReach that will allow you to use the satellite network to send texts from your phone, these devices can provide you and your loved ones with some amount of peace of mind. They can also decrease the time and effort required by search and rescue if they need to perform a rescue.

Most satellite devices are fairly small and fit in a pack, such as the Salomon Adv Skin 12. And even if you never have to use it for yourself, there are countless instances where someone carrying a satellite device was able to use it to call for help for someone else that they found injured on the trail.

Do I need to filter water in the mountains?

While a mountain stream might look crystal clear and inviting to drink, it can carry many bacteria and viruses that can make you sick. Giardia is the most common waterborne bacteria that can lead to diarrhea, stomach cramps, and dehydration. It gets into waterways from mammals in the area and is impossible to detect with the naked eye.

Given how light and easy modern water filters are to carry and use, it’s best to filter all wild water, even if you think it’s most likely safe. You can explore different options for water filters at iRunFar’s Best Water Filters for Trail Running Guide. We’ve found that the Katadyn BeFree 0.6L is an excellent option for most mountain running situations.

Best Mountain Running Gear - filtering water with the Katadyn BeFree 0.6L

The Katadyn BeFree 0.6L makes it easy to filter water while out fastpacking or mountain running. Photo: iRunFar/Eszter Horanyi

Do I need to be concerned about bears, snakes, mountain lions, and other wildlife?

Whether on the outskirts of a big city or deep in the wilderness, wildlife will be around. Statistically speaking, a negative wildlife encounter should be one of the least of your concerns while you’re out running. That being said, if you’re frequently running at dusk and dawn in known habitats for large predators, it’s worth understanding the proper steps to take if you do have an encounter.

In most cases, negative wildlife encounters occur when a human surprises a bear, moose, or mountain lion. Making noise when you run, whether talking to a running partner or singing to yourself, can alert nearby wildlife to your presence and allow it to leave before you even know it’s there.

If you’re running in grizzly bear country, you’ll want to carry bear spray in an easy-to-access location, but as always, preventing an encounter is much better than dealing with one. If you’ve encountered a mountain lion that hasn’t immediately run away, back away slowly and maintain eye contact with it. If you have trekking poles, like the Black Diamond Distance Carbon Z Trekking/Running Poles, raise them above your head to make yourself look bigger.

In many desert landscapes, snakes can pose a danger. Rattlesnakes inhabit much of the American West, and their bite can be deadly. Keeping eyes and ears open while running in rattlesnake habitat is important as they will do their best to warn you before they strike. If you frequently run in rattlesnake territory, it’s worth freshening up on what to do if you get bitten.

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Best Mountain Running Gear - Mountain running Colorado 5

iRunFar’s Craig Randall mountain running in Colorado. Photo: iRunFar/Christin Randall



Study of a Million Women Reveals Fertility Impact from Covid Shots (+ reversing naturally)

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Sarah Pope MGA has been a Health and Nutrition Educator since 2002. She is a summa cum laude graduate in Economics from Furman University and holds a Master’s degree from the University of Pennsylvania.

She is the author of three books: Amazon #1 bestseller Get Your Fats Straight, Traditional Remedies for Modern Families, and Living Green in an Artificial World.

Her four eBooks Good Diet…Bad Diet, Real Food Fermentation, Ketonomics, and Ancestrally Inspired Dairy-Free Recipes are available for complimentary download via Healthy Home Plus.

Her mission is dedicated to helping families effectively incorporate the principles of ancestral diets within the modern household. She is a sought after lecturer around the world for conferences, summits, and podcasts.

Sarah was awarded Activist of the Year in 2010 at the International Wise Traditions Conference, subsequently serving on the Board of Directors of the nutrition nonprofit the Weston A. Price Foundation for seven years.

Her work has been covered by numerous independent and major media including USA Today, ABC, and NBC among many others.

Diadora Nucleo 2 Review | Light Stability With a Pop

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To be honest, I was unsure on what to expect from the Diadora Nucleo 2 and intrigued to give it a go as it is labeled as both a neutral and a stability shoe. The team has seen a few of those lately, so looks like not only is cushion a trend, but “light stability”.

Diadora Nucleo 2 ReviewTaking it out of the box and seeing the bright green and yellow colorway got me excited to lace up for a run!

Diadora, the well-known sports brand, has been working its way into a top run contender spot over recent years with bright, fun daily trainers and a solid carbon racer. Haven’t heard of them? You aren’t alone in the US, but that’s about to change.

This is a firmer cushioned, light stability shoe for daily training miles and long runs.

100% this is a divisive shoe with runners either immediately loving the feel or hating it on their foot.

Who Is It Good For?

Who is the Diadora Nucleo 2 a good fit for? Let’s break it out into a few key runner categories so it’s easy to decide if this is the shoe for you!

  • Wide Feet: Very average fit, so not extra room for a wide foot.
  • Heavier Runners: Light stability with the cushion makes it a great option.
  • Long Runs: Can help with longer mile gait fatigue, but maybe lacking cushioning.
  • Front of the Pack: Designed to be a daily trainer, not built for speeds above 9 min mile ish.

The shoe is great for the everyday runner to enjoy some miles and the light support can be great as you build up that overall hip and glute strength.

Diadora Nucleo 2 Overview

Taking them out of the box, the Diadora 2 looked like a fun, bright shoe so I was excited to give them a try. I put them on and walked around my house, loving how light and bouncy they felt.

The made in-house DD Anima foam midsole is not overly soft, but also does not lack cushion so it felt stable and consistent throughout the run with a noticeable rebound. The shoe had a great shock attenuation and offered a nice “pop” off the ground with each footstroke.

Again, I wouldn’t describe it as fast. But I also wasn’t losing a bunch of energy to a massive soft cushion.

Diadora Nucleo 2 OverviewAbout a mile in to my first run, I noticed a bit of discomfort in the arches of my feet that didn’t quit. The midsole felt firmer than I prefer for easy miles, making it hard to find a smooth stride. It is not uncommon for a firmer shoe to need a bit of a break in period, so maybe it’s just a matter of getting used to the style of a shoe I don’t normally reach for.

It could also be attributed to the stability components and that makes us wonder if it’s really light stability?? Or just a true stability shoe because that firmness is what helps with correction.

I felt that the shoe was versatile – a good daily trainer with some stability and an enjoyable ride at any pace. As mentioned, the discomfort in my arches might just be something that will resolve itself after a “break in” period.

I wouldn’t say it’s my new go-to trainer, but I also didn’t dislike it.

Diadora Nucleo 2 Fit

Having both “neutral” and “stability” focuses on a single shoe’s marketing is slightly confusing, yet both appear to be true here. We would say those who don’t need stability might find the shoe too firm and those who are used to stability are going to appreciated the right.

Coach Amanda: I also took the shoe out for a spin. While I didn’t have the initial push back that Kaitlyn’s feet did I wasn’t gag over the shoe either. It’s definitely note a max cushion shoe, but it feels softer than say the Brooks Ghost or the Nike Pegasus!

What was nice about this shoe is you can pick up the pace. While not a 5K speed runner, you aren’t lost in cushion and could therefore hang out in your marathon pace for most mid and back of the pack runners.

Diadora Nucleo 2 Specs

  • Weight: 9.7 oz men’s, 7.8 women’s
  • Stack Height: 38mm heel
  • Heel Drop: 5mm
  • Support Level: Neutral/Stability
  • Available in 5 colors
  • Available at Fit2Run.com for $160

Diadora Nucleo 2 Outsole

The outsole has good coverage for road running and grip that would feel good on wet roads. Also enough to protect that cushion and help with durability.

Diadora Nucleo 2 Feel

The shoe felt light and cushioned, yet firm and supportive. It really is both a neutral and a stability shoe.

The made in-house DD Anima foam midsole offered a comfortable ride, but didn’t feel too mushy.

The arch, as noted, was noticeable to both of us during our initial runs.

Diadora Nucleo 2 Feel

With a 5mm heel drop, it can be good choice for people who have issues with knee pain. For some folks that higher drop will push the knee forward. But if you are newer to a lower drop, remember it will work the Achilles and calves a bit more.

Coach Amanda: I’d probably point to this as a great walking shoe. Or a shoe for light stability when folks are doing shorter weekly miles and need something for easy to workout days. Which goes against their claim that it’s great for long runs.

Diadora Nucleo 2 Fit

The brand does seem to have an inconsistent sizing/fit across shoe models so that’s an area for improvement. We’d recommend generally trying to go a 1/2 size up to be safe.

As someone with a wider toe box, but not someone who needs a wide trainer, the shoe fit quite comfortably – not too narrow, but not wide.

Diadora Nucleo 2 Cushion

I felt stable and consistent throughout the run and appreciated the shoe’s shock attenuation.

And while the midsole was a bit stiff, but overtime I feel this may soften up.

Coach Amanda: I actually didn’t find the toebox to be wide at all. Again this might be simply comparing to hundreds of shoes, vs the normal runner using only a few shoes!

Plenty of laces to do a heel lock, though with the locked in fit to provide stability I didn’t find it necessary.

Those of you who like to run sans socks, will actually find this one pretty comfortable. No weird inseams.

Similar Shoes to the Diadora Nucleo 2

We’ve tested a few that feel similar, but different based on the brand fit:

  • Hoka Clifton 10A little softer and wider fit, but natural stability built in
  • Saucony Tempus 2 – An impressive light stability shoe that we would race in
  • Brooks Glycerin – Neutral shoe with moderate cushion and a decent level of stability, similar midsole upper

Checkout our best stability running shoes if that’s what you’re trying to find!

All right there you have it! Our first Diadora running shoe review, but there will be many more to come and we’re excited to keep comparing models and see how the brand progresses.

Who Tried It?

Hi, I’m Kaitlyn Larson, a Run To The Finish run coach and lifelong runner!

You’ll find me in the front of the middle of the pack, not the fastest runner, but I have qualified for and run Boston twice. I started my running journey in high school when I joined the Cross Country team and fell in love with the sport. I ran my first marathon at 19, and continue to chase new dreams and set new PRs.

Now a UESCA certified run and ultra run coach and NASM CPT, I enjoy helping my clients chase their dreams and PRs, too.

Looking for more reviews?



Incorporate Agility Ladder Drills for Speed & Greater Athleticism

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Agility ladder drills can be a challengingly fun addition to your workouts. At the same time, many people may find it equally challenging to find a slot to incorporate this type of training tool into their programs. Some may lean on ladder drills  too heavily to improve speed while neglecting much-needed strength work. Others may discount it completely, believing it has no place in their workouts. Between these two extremes lies plenty of middle ground, which we will explore here.

Although your 40-yard dash time may not improve, agility ladder drills will help develop quicker footwork, better coordination, and sharper reaction time when used correctly. When used poorly, however, it’s just a fast-paced game of hopscotch that looks cool but does little to improve performance.

If you’ve ever wondered whether agility ladder drills translate to sharpening your footwork and conditioning, you’re in the right place. This article will break down what the agility ladder is for (and what it’s not), how to get your footwork dialed in, and how to make it work for you.

Let’s start your engines.

 

What the Agility Ladder is For (And Not)

The agility ladder is a great tool for improving foot speed, coordination, and movement efficiency. But let’s get one thing straight—it’s not the secret to becoming an elite athlete.

The agility ladder is for you if you want to move better, react faster, and elevate your conditioning. But if you think it will make you Superman or automatically improve your game-day skills, you’re barking up the wrong tree.

Here is what the agility ladder is and is not for.

What It’s For

  • Precision & Speed: The ladder teaches you to move fast and efficiently, training your feet to react quickly while maintaining balance and control.
  • Neuromuscular Coordination: Your brain and body must sync up so movements become more fluid and automatic.
  • Warmups & Conditioning: The agility ladder is a fantastic tool for quickly increasing your heart rate while prepping your muscles for other complex movements.
  • Performance Training: Football, basketball, soccer, combat sports—you name it. Quick feet and reaction time are essential for most sports; the ladder helps train those.

What It’s Not

  • Improving Power: If you think ladder drills will make you more powerful, think again. Speed ladders won’t replace squats, deadlifts, or plyometrics for developing serious strength and power.
  • Mimicking Game Situations: Sports require reaction-based decision-making under pressure. The agility ladder trains movement mechanics, not game-day instincts.
  • Mindless Speed Drills: Flying through a ladder drill as fast as possible without control is a wasted movement. Speed without control means no progress for you.

How To Excel Using the Agility Ladder

If your footwork isn’t on point, and you look like you’re running on hot coals without control, you’re not training agility; you’re on the fast track to an injury.  Agility ladder drills are about quality first and speed second. Master the drill before trying to go full speed, and you’ll build quickness that transfers on and off the field.

Start Slow, Then Build Speed

  • The key to agility training is progressing with control.
  • Begin at 50-60% of your max speed, ensuring each step lands where it should.
  • Once you’ve nailed the drill and feel more confident, increase intensity while maintaining control and balance.

Stay Light on Your Toes

  • This isn’t a marching drill—your feet should be light, quick, and reactive.
  • Think fast, soft steps on the balls of your feet rather than stomping, as you should be quiet, not loud.

Use Your Arms for Balance & Rhythm

  • Footwork is only part of the equation—your arms drive your movement like sprinting.
  • Keep them relaxed but active, with your shoulders down and chest up,  moving in sync with your lower body to maintain balance and rhythm.

Tighten Up

  • Agility isn’t just about fast feet—it’s about being in full body control mode.
  • Brace your core to stay balanced and quick.

Type of Agility Ladder Footwork

Now that you know the basics, it’s time to put your footwork into action. Different footwork patterns target speed, lateral movement, and reaction time, making them excellent tools for athletes and gym-goers. Here’s a breakdown of the three main types of footwork.

Forward Movements

It improves your ability to move forward efficiently, whether sprinting, cutting, or chasing down an opponent. For example:

  • Two-In, Two-Out: Step both feet in, then both feet out, keeping the tempo high.
  • Crossover Runs: Sprint diagonally through the ladder, training acceleration, and foot placement.

Lateral Movements

It enhances side-to-side quickness and reduces the risk of injury when pivoting or cutting. For example:

  • Side Shuffle: Stay low and shuffle laterally, landing in each square with quick feet.
  • Lateral Hops: Hop side to side, touching both feet inside each square.

Multi-Directional Movements

These movements train your body to move in all directions, improving reaction time, balance, and full-body coordination. For example:

  • Ickey Shuffle: A three-step pattern that builds foot rhythm and coordination.
  • Zig-Zags:  Move diagonally through the ladder, stepping across squares while staying controlled.

How to Incorporate The Agility Ladder Into Your Workouts

Whether you’re looking to fire up your nervous system before lifting, add a cardio boost, or sharpen your movement skills, here’s how to integrate ladder drills.

Extended Warm Up

The agility ladder is an excellent primer for lower body workouts because it stimulates the central nervous system (CNS), improves coordination, and speeds up the heart rate.

How to Do It:

  • Pick 2-3 ladder drills above and perform them for 3 minutes at a moderate pace.
  • Focus on rhythm, control, and precision rather than all-out speed.

HIIT or Circuit Training

If you’re short on time and want a quick-hitting cardio workout, add agility ladder drills to your HIIT or conditioning sessions. These short, intense bursts of footwork keep your heart rate and enjoyment high.

How to Do It:

  • Pick 4-5 drills and do each for 30 seconds, resting for 15-30 seconds between moves.
  • Perform 3-4 rounds for a high-intensity, fat-burning cardio session.

Lower Body Finisher

Ladder drills are a perfect leg day finisher. They build stamina while forcing you to move precisely—even under fatigue.

How to Do It:

  • Perform 3-4 ladder drills back-to-back for 15-20 seconds each, resting only as needed.
  • This trains your legs to maintain quick footwork under fatigue, translating well to sports, running, and endurance-based training.

Agility ladder training is more than quick footwork—it’s about enhancing movement quality, coordination, and reaction time in a way that transfers to sports, lifting, and everyday performance. When you train with intention and control, agility drills become excellent tools for assisting with speed, coordination, and endurance.