Hiking is a sport accessible to everyone. Yet, to walk efficiently, certain fundamentals need to be mastered. A poor technique can lead to accumulated fatigue or even injury. To help you progress, here is the best walking technique for hiking.
What is the uphill walking technique?
The best hiking walking technique is to manage your effort so it never becomes too intense on the ascent. The mountaineer's pace is the recommended approach. Adopt a steady rhythm and constant pace. Take small steps and walk slowly to keep moving continuously without stopping.
Also make sure to synchronise your breathing with your walking rhythm. For example, you can use a 2-2 method (inhale for two steps, then exhale for the next two steps).
On the way up, it is important to place the whole foot flat, leading with the heel. Avoid walking solely on the forefoot, which quickly tires the calves. Lean your torso slightly forward to keep your centre of gravity well aligned. If the terrain is particularly steep, do not hesitate to zigzag to reduce the direct incline.
Throughout the hike, your gaze should be fixed on the horizon, not on your feet. This allows you to read the terrain ahead, choose the best line, and maintain good posture.
When it comes to using walking poles, the ascent is carried out asymmetrically in relation to the arms. You should plant the pole opposite the leg that is stepping forward for better balance. On steep gradients, you can plant your poles uphill of your position to create a support that helps push you upward.
What are the descent techniques in hiking?
On the descent, good hiking walking technique is essential. The risk of injury increases, as muscles, joints, and balance are all put to the test. You should adopt short steps and control your speed — so you can stop at any moment without slipping.
To avoid losing your balance, your centre of gravity must be lowered on descents. Bend your knees well to absorb impacts as effectively as possible. Do not descend on your forefoot. The best technique is to place the foot flat or slightly on the heel to ensure good stability. Choose your footholds carefully on stable ground, and descend in a crab walk or zigzag pattern if the surface is too slippery.
On extended descents, the quadriceps can tire quickly. To avoid this, regularly alternate the leg that initiates the descent, especially on steps or ledges. Also consider stopping for a few seconds every 10 to 15 minutes to release your legs or give them a light massage.
Poles are particularly useful on descents. They stabilise the body, absorb shocks and take the strain off the knees. For using your hiking poles effectively, several techniques are possible. On a gentle descent, you can continue to alternate arms and legs, as on the way up. On steep terrain, we recommend planting both poles at the same time in front of you and then leaning on them.
How to avoid fatigue during a hike?
Since hikes typically last several hours, it is essential to avoid fatigue from the very first kilometres. To do this, adopt a steady and comfortable pace. You should be able to breathe and talk without getting out of breath. This will help you avoid sudden spikes in effort, which prematurely tire both the heart and muscles.
Micro-breaks are ideal for catching your breath and easing the effort without letting your muscles cool down. For longer breaks, stretch gently and layer up. Finally, do not forget to stay hydrated and snack regularly throughout your hike.
Another factor contributing to fatigue on a hike is the backpack. It should remain as lightweight as possible and never exceed 20% of your body weight. Make sure to distribute the load evenly, placing heavy items close to your back in the middle of the pack. Once it is on your back, adjust the straps and belt to distribute the load across your hips.
Finally, foot care is essential in preventing fatigue. Even minor pain has an impact on the whole body. Regularly check your feet, wear socks suited to hiking, and learn how to lace your shoes properly.
You now know the key hiking walking techniques. Remember to warm up properly before you set off, stretch at the end of your outing, and always listen to your body. If you feel pain, slow down or take a break. Happy hiking!
