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Even what seems like the most benign hiking trail can result in a twisted ankle, pulled muscle, or worse if you don’t prepare properly. The most effective method of readying your body for the rigors of the trail is consistent stretching.

We suggest stretching all of the main muscle groups used in hiking, but also pay attention to your particular needs, and take them into account. If you have weak ankles, make an extra effort to strengthen them. Same goes for calf muscles, tight hamstrings, and any other muscle group you may have issues with.

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First up: activating and strengthening your core. Having a strong core is imperative for successful hiking, and affects every other part of your body, from your back muscles, to posture, to flexibility in the legs.

According to Popsugar, the core muscles consist of your abdomen, hips and lower back. Each of these groups plays an integral part in maintaining muscle health on the trail. Popular core stretches include child’s pose, cobra, spine rotation, and more.

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The standing stretch is a staple among hikers and other athletes. Photo: Abigail Keenan/Unsplash

Second, we have what are arguably one of the most important muscle groups when it comes to hiking—the quadriceps. These are the muscles on the front of your thighs, and are responsible for most of the power generated during hiking. The quads also help extend and straighten your knee with each step, so it’s important to keep them limber.

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Stretching the quads is relatively easy, and can be performed before or after a workout. If you choose to stretch prior to warming up your muscles, place extra emphasis on being as gentle as possible to avoid pulling a muscle.

We recommend the standing stretch. Stand on your right foot, and grab your left shin by bending your leg upwards behind you. Pull you shin toward your body, and hold for 30 seconds. Repeat the process on your right leg.

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Next up are the hamstrings, which work together with the quadriceps to carry you forward as you make your way along the trail. Tight hamstrings can result in extreme discomfort on the hiking trail, and in severe cases, can cause pulled or torn back muscles.

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This guy definitely stretched before hitting the trail. Photo: Kimon Maritz/Unsplash

To stretch the hamstrings

Sports

Taylor Swift And Travis Kelce Both Won People’s Choice Awards, As Did Ice Spice, Beyoncé, And Other Music Stars

Travis Kelce Taylor Swift AFC Championship Game 2024 getty full jpg

Travis Kelce Taylor Swift AFC Championship Game 2024
Getty Image

Pop culture’s hottest power couple of the moment, Taylor Swift and Travis Kelce, both came up big at this weekend’s People’s Choice Awards.

The ceremony went down yesterday (February 18) and Swift ended up coming away with four awards: Female Artist Of The Year, Pop Artist Of The Year, Concert Tour Of The Year for The Eras Tour, and Social Celebrity Of The Year. Kelce, meanwhile, won his sole nomination for Athlete Of The Year.

Elsewhere, other highlights included Jung Kook picking up Male Artist Of The Year; Bad Bunny and Shakira winning Male and Female Latin Artist Of The Year, respectively; Nicki Minaj getting Hip-Hop Artist Of The Year; Beyoncé being named R&B Artist Of The Year; and Ice Spice being crowned New Artist Of The Year.

As far as music people outside of the music categories, Selena Gomez’s Only Murders In The Building won Comedy Show Of The Year, Gomez won Female TV Star Of The Year for the show, The Voice won Competition Show Of The Year, Billie Eilish won TV Performance Of The Year for her role in Swarm, and The Kelly Clarkson Show won Daytime Talk Show Of The Year.

Check out the nominees of the music awards (with winners in bold) below and find the full list of winners in all categories here.

Male Artist Of The Year

Bad Bunny
Drake
Jack Harlow
Jung Kook
Luke Combs
Morgan Wallen
Post Malone
The Weeknd

Female Artist Of The Year

Beyoncé
Doja Cat
Karol G
Lainey Wilson
Miley Cyrus
Nicki Minaj
Olivia Rodrigo
Taylor Swift

Male Country Artist Of The Year

Chris Stapleton
Cody Johnson
Hardy
Jelly Roll
Kane Brown
Luke Combs
Morgan Wallen
Zach Bryan

Female Country Artist Of The Year

Ashley McBryde
Carly Pearce
Carrie Underwood
Gabby Barrett
Kelsea Ballerini
Lainey Wilson
Megan Moroney
Shania Twain

Male Latin Artist Of The Year

Bad Bunny
Bizarrap
Feid
Manuel Turizo
Maluma
Peso Pluma
Rauw Alejandro
Ozuna

Female Latin Artist Of The Year

Ángela Aguilar
Anitta
Becky G
Kali Uchis
Karol G
Rosalía
Shakira
Young Miko

Pop Artist Of The Year

Billie Eilish
Doja Cat
Dua Lipa
Jung Kook
Miley Cyrus
Olivia Rodrigo
Tate McRae
Taylor Swift

Hip-Hop Artist Of The Year

Cardi B
Drake
Future
Jack Harlow
Latto
Nicki Minaj
Post Malone
Travis Scott

R&B Artist Of The Year

Beyoncé
Brent Faiyaz
Janelle Monáe
SZA
Tems
The Weeknd
Usher
Victoria Monét

New Artist Of The Year

Coi Leray
Ice Spice
Jelly Roll
Jung Kook
Noah Kahan
Peso Pluma
PinkPantheress
Stephen Sanchez

Group/Duo Of The Year

Dan + Shay
Fuerza Regida
Grupo Frontera
Jonas Brothers
Old Dominion
Paramore
Stray Kids
TOMORROW X TOGETHER

Song Of The Year

Dua Lipa, “Dance The Night”
Luke Combs, “Fast Car”
Miley Cyrus, “Flowers”
Gunna, “F*kumean”
Tate McRae, “Greedy”
Morgan Wallen, “Last Night”
Doja Cat, “Paint The Town Red”
Olivia Rodrigo, “Vampire”

Album Of The Year

Miley Cyrus, Endless Summer Vacation
Drake, For All The Dogs
Luke Combs, Gettin’ Old
Olivia Rodrigo, Guts
Karol G, Mañana Será Bonito
Bad Bunny, Nadie Sabe Lo Que Va a Pasar Mañana
Morgan Wallen, One Thing AT A Time
Nicki Minaj, Pink Friday 2

Collaboration Song Of The Year

Lil Durk Feat. J. Cole, “All My Life”
Nicki Minaj & Ice Spice with Aqua, “Barbie World”
Eslabon Armado X Peso Pluma, “Ella Baila Sola”
Drake Feat. J. Cole, “First Person Shooter”
Zach Bryan feat. Kasey Musgraves, “I Remember Everything”
Jung Kook feat. Latto, “Seven”
Karol G and Shakira, “TQG”
Grupo Frontera X Bad Bunny, “Un x100to”

Concert Tour Of The Year

Ed Sheeran, +–=÷x Tour
Coldplay, Music of the Spheres World Tour
Harry Styles, Love on Tour
Luke Combs, World Tour
Morgan Wallen, One Night at a Time World Tour
PInk, Summer Carnival Tour
Beyoncé, Renaissance World Tour
Taylor Swift, The Eras Tour

Some artists covered here are Warner Music artists. Uproxx is an independent subsidiary of Warner Music Group.

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By: Derrick Rossignol
Title: Taylor Swift And Travis Kelce Both Won People’s Choice Awards, As Did Ice Spice, Beyoncé, And Other Music Stars
Sourced From: uproxx.com/pop/peoples-choice-awards-2024-winners-taylor-swift-travis-kelce/
Published Date: Mon, 19 Feb 2024 15:36:01 +0000

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Sports

Thompson Returns in Hanley Motorsports Toyota Supra GT4

thompson

Photo: Hanley Motorsports

Parker Thompson will continue with Hanley Motorsports in Pirelli GT4 America’s Silver class, it has been announced.

Thompson, who has stepped up to full-time IMSA WeatherTech SportsCar Championship competition with Lexus squad Vasser Sullivan, will continue to share the cockpit of the No. 999 Toyota GR Supra GT4 EVO with Daniel Hanley.

The duo took part in last year’s GT4 America season, highlighted by an overall victory at Virginia International Raceway in the team’s first season of competition.

“In 2023, we made a late decision to form a team and join Pirelli GT4 America,” said team owner Robert Hanley.

“Despite having minimal preparation, our group performed exceptionally out of the gate. By the end of the season, we felt like we were among the best in the field.

“I’m excited that we are returning this year with a team that is virtually unchanged. From our drivers to our crew, having key individuals return gives us the best chance to build on the progress we made in our first year.

“It also demonstrates each individual’s belief that our team can find the next level. I expect we will challenge the best in this Pirelli GT4 America series and fight for the championship title.”

Thompson added: “Pirelli GT4 America continues to be one of the most competitive sports car championships on the continent. We saw some great competition at the front of the field last year and fully expect that to continue in 2024.

“It was rewarding to work closely with Daniel and see him grow in his first year of racing.

“We’ve continued to work together through the off-season and gotten to the point where I can challenge him, and he can challenge me right back.

“The Hanley Motorsports GR Supra GT4 EVO has been a riot to drive. It’s a very well-rounded race car.

“That makes it a great platform for driver development, and it puts us in the mix at every track we visit. Altogether, we’re in a promising position in the Silver class.”

———————–

By: John Dagys
Title: Thompson Returns in Hanley Motorsports Toyota Supra GT4
Sourced From: sportscar365.com/sro/gt4-america/thompson-returns-in-hanley-motorsports-toyota-supra-gt4/
Published Date: Thu, 15 Feb 2024 19:57:43 +0000

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Talbot Quickest in First Bronze Practice Session

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Liam

Photo: Audi

Liam Talbot laid down the quickest time in the second practice session for the Repco Bathurst 12 Hour, keeping the No. 22 Melbourne Performance Centre Audi R8 LMS GT3 Evo II atop the time charts in the Bronze driver-only session.

Talbot’s 2:06.222 lap time was two-tenths clear of Kenny Habul, who held the quickest time for the majority of the running in the No. 75 SunEnergy1 Racing Mercedes-AMG GT3 Evo.

Yasser Shahin put the No. 911 Manthey EMA Type-991.2 Porsche 911 GT3 R third quickest, followed by the No. 2 MPC Audi of Brad Schumacher in fourth, which only came in the closing minutes of the 40-minute session.

The No. 48 M-Motorsport Mercedes-AMG completed the top-five, meanwhile.

As was the case in FP1, there were no red flags or incidents in the second session.

The third Free Practice session, which is open to all drivers, gets underway at 1:30 p.m. local time (Thursday, 9:30 p.m. ET) followed by another Bronze-only session at 4:10 p.m. (12:10 a.m. ET).

RESULTS: Free Practice 2 (Bronze Only)

———————–

By: John Dagys
Title: Talbot Quickest in First Bronze Practice Session
Sourced From: sportscar365.com/sro/igtc/talbot-quickest-in-first-bronze-practice-session/
Published Date: Thu, 15 Feb 2024 23:54:04 +0000

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