By Cheri Sicard
Walking up hills can really take it out of a person. What if it didn’t have to be so hard? There’s a way to make those climbs easier and more enjoyable. The secret is to use your body efficiently, relying on your biggest muscles and conserving energy. The video near the bottom of this post will explain how to walk uphill using less effort. It’s based on a helpful YouTube video from The Map Reading Company.
Why uphill hikes drain your energy
Think of your body like a car. It has a fuel tank (energy reserves). When you exercise, you burn fuel. When the tank gets low, you feel tired. That’s your body telling you to refuel. Taking a break, having a snack, or drinking water can all help top up your energy levels.
Out on the trail, the goal is to use as little energy as possible. How do you do that? Use only the muscles you need for walking. Your biggest muscles are in your thighs and glutes (your bum). These muscles are powerhouses, and they can do a lot of work before they start to tire. Yes, other muscles are involved when walking, but your thighs and glutes should be doing most of the heavy lifting.
The two-part secret to walking up hills efficiently
It’s all about technique. It might take some practice, but once it clicks, you’ll wonder why you ever hiked any other way.
Part 1: Plant your heels correctly
A common mistake is walking uphill the same way you walk on flat ground. That wastes energy. The trick is to land your heel directly underneath your shoulder with each step.
You might need to lean forward a bit to do this. It’s not about pulling yourself forward using other muscles. When you plant your heels correctly, you’ll feel your thighs and glutes doing the work. This takes practice. Porters and Sherpas often walk this way naturally, even when carrying heavy loads. Their technique is a testament to its efficiency.
Part 2: Shorten your stride
Sometimes, the steps on a hill are too big. You can’t plant your heel properly. What do you do then? Instead of straining, take smaller steps. Zigzag your way up the hill. Walk around any large obstacles.
Walking in a zigzag pattern is totally okay, as taking these smaller steps saves energy and avoids overexerting your muscles. Remember, you can always take bigger steps when the terrain allows.
Bonus tip: Mastering the downhill
Many people walk downhill with their legs straight. With each step, the force of their body weight gets absorbed by the cartilage in their knees. This isn’t good for your knees.
Instead, walk downhill with your knees slightly bent. This way, your thigh muscles act as shock absorbers. Your thighs are much better at absorbing pressure than the cartilage in your knees. You might look a bit funny bouncing down the hill; however, your knees will thank you.
Try these techniques yourself. Walk uphill, planting your heels under your shoulders. Walk downhill, keeping your knees bent. Compare that to walking with straight legs and longer steps. See what feels better for you. By using your largest muscles efficiently and conserving energy, you can conquer hills without feeling completely wiped out.
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RVDT2917
When walking uphill, your inclination is to walk on the balls of your feet and toes. This is really hard on your calf muscles and Achilles tendon.
I used to do a lot of ladder work and my calf’s were always hurting.
An ortho told me to start placing the soles of my feet on the ladder rungs when climbing.
Same with climbing steps. Place your entire foot on the next step. The weight will be transferred to your thighs.
The best aid I found is to use walking sticks.
Thank you for noting the video and summarizing its points, Cheri. These hints to walk efficiently are equally applicable to running efficiently. I could hear the voices of past coaches reciting these words as I read them. 😉 Have a great day and safe travels!