How to Hike Uphill More Efficiently | Efficient Uphill Hiking Principles
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- Опубліковано 2 лип 2024
- While there are certain principles that apply to every aspect of hiking, hiking uphill has its unique challenges. In this video, I give some tips on how to hike uphill more efficiently.
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To clarify using the poles: You may want to grab just below the top handle of the pole for a more comfortable grip - or shorten the poles (if adjustable) since the trail in front of you is at a little higher elevation. Don't place the tip of the pole too far in front of you or you won't be able to use it to pull yourself up Instead, place the tips just in front of your toes so that as you move forward, the tips will be a little behind - then you can put force through the pole that will propel you forward and up.
Another technique for trails that go straight up steep grades: If the trail has any width, take steps back and forth across the trail, making mini switchbacks. It slows forward progress but lessens the grade so that it reduces the effort to raise your full weight uphill on each step. This is similar to taking smaller steps and can allow a little more comfortable gait. This can periodically reduce effort if you are getting tired on a long up hill.
Great advice!
Your mini switch backs is a key technique, this can also be applied going down hill as well.
On steeper grades, I do a Falling Rest Step where I stand straight up with my locked leg and then fall forward like a tree during the rest with the leg straight. I catch myself with the forward leg and redirect the falling forward momentum up the hill. Trekking poles add an extra boost at just the right time. It is a slower since I'm using the tree like fall to set the pace but I'm much less tired at the top of the climb.
Great idea.
Tip that changed my life and improved my VO2 max by 5 points in a few days: double inhale for every exhale
Great idea. Gonna try it. 😁
Thank Rev. I would like to add something to your list, Sure footed. Make sure the next step is firmly planted first before lifting the other foot.Old Mountain climbing technique, hiking in the up hill in the snow. It might be simalar to your rest step.
Yes. Great advice Thomas.
Great video! I have been watching your videos over again especially PCT in Washington. Just waiting for the snow to melt!
I love the Washington section of my PCT hike. Snow, snow go away.
Thank you, Thank you for number four on your list, "don't lean into the hill from your hips." My back has been hurting on my up hill hikes. Of course I've been blaming my new day pack, my boots, my weight load, etc. So when I took your advice a couple days ago and hiked more upright going up a hill.....Wa La....back pain gone!!! As soon as I'd catch myself leaning i felt that pinching, burning, I'd straighten up and guess what, back pain gone. What a game changer for me!! As a more mature hiker, I love your channel and the great wisdom from an experienced hiker, like yourself...Amen!
You’re welcome Regina. I’m so glad it was helpful. You made my day.
You are spot on every point. When I teach the resting step, I describe it as locking your knee so that all your weight is streight down the leg bones and be mindful of your leg muscles relaxing for that few moment. I also find it useful to keep a cadance and matching the step length to the steepness of the hill. You end up using the same amount of energy per step as you do on the level.
Philip…that is a great way of looking at it. You, sir, are spot on!
Excellent guidepoints. I always try to convince folks to use their trekking poles more by pointing that if they put a mere 2 pounds of pressure into the poles from their shoulders they will literally keep a ton of use off their knees after 1000 steps. First time in the Grand Canyon it took 6 months to get past the bruised cartledge from the 7/8 miles down to Phantom Ranch..no trekking poles. I was 32 yrs old and super fit or so i thought. Over 300 miles in the canyon to date and no repeat issues because of poles.
Great advice Larry.
you're on a roll, sir! consciously used that tip of starting off slow that mentioned in your other video. It was great, far better than any other "warm-up" or stretching I've tried before.
Thanks. I’m glad it helped.
Great tips..one thing I've noticed for myself (age 64) on long uphills is the importance of not only good technique as you mentioned, but also focused aerobic breathing. I apply this especially when coming up on a very strenuous stretch, fully filling my diaphragm and increasing the pace of my breathing. Also long stretches of same repetitive steps may demand a good stretch of the t-band at rest stops.
Yes. Great advice Rob.
The rest step is a subtle, but effective, way to reduce muscle strain and prolong your daily trek. Very good advice. Thank you!
That is so true. It has helped me many times. 😁
Thank you for these tips kind sir !
You’re welcome. 😁
Very good foundational information for hikers of any level to learn or revisit. I think sometimes the videos (not yours) are too focused on advanced or flashy stuff, but you focus a lot on basics which are so important! Thanks!
We all need to return to the basics.
Great advice. Thanks.
You’re welcome Robert.
Good stuff! Thank you, Rev! Looking for a hill this afternoon in mid South Carolina.
You’re welcome Dave. I’m sure there’s plenty in South Carolina.
Thanks for the valuable technique and mind focus tips. They’re so helpful in my hiking starting. I hope to see more videos and tips to improve. Congratulations for the channel.
Thanks. I’m glad you enjoyed it. I hope it helped. 😁
Some great tip ty.
Thanks. Glad it was helpful. 😁👍❤️
Very helpful and unique tips! Thank you for the information 🙏 😊
You’re welcome Cory. I’m glad you enjoyed them.😁👍❤️
Great advice! I’m brand new to hiking and the climbing up hill focusing on your feet and just glancing sometimes at the top is exactly what I’ve been doing or I couldn’t do it. Funny thing is when I get to the top of a big climb I always feel like I have to stop and look back at what I just did and kind of laugh back at it. I’m going to incorporate the bending knee back rest into my steps as well. Thanks and hope your heart is getting healed up and strong again.
Thanks. Reaching the top of a climb = priceless.
The key point right up front and I was waiting to see what you said, yep, a "shorter stride" That get's my subscription LOL. Love those great scenic cutaways in your video, looks great. I would add that key also is making sure the pack you are wearing is def fitted properly and not prone to wobble all over the place. This is key for negotiating very narrow sketchy trails with little protection. Plus the "rest step" and or Hillary step, is vital to reduce fatigue. Like your use of trekking poles to use those arms and have them doing something to aid your ascent.
Thanks. Great advice! 😁❤️👍
Good info thanks for sharing brotha
You’re welcome.
Great tips bud, nicely explained 👌👌
Thanks.
Good stuff Rev, the rest step was a game changer for me!
Thanks Pilgrim. It’s a great help.
Great advice ! Thank you
You’re welcome.
Thanks for the advice. I just found you and I will keep on watching.
Thanks, Charles. I hope you enjoy the videos and I hope that they are helpful.😁
Thanks for your advice
You’re welcome Bill.
Great content and reminders for even experienced hikers
Thanks Doug. Us experienced Hikers need reminders all the time don’t we?😁
That’s my trail name….Rest Step! It was given to me in memory of my dad, who taught it to me when I was very small.
As always, thanks for the great info 😊
Hey Liz! You’re welcome. Rest Step is a great trail name!
Lots of great information thanks. 🇨🇦👍
Thanks Tom. I hope it helped.
As a flat lander struggling through the Colorado high country on vacations, I learned early on to never...NEVER underestimate a mountain trail to find a way to climb even higher. Like you said, don’t focus on the top of the hill...because a lot of the time you get to the highest point you can see just to find once there, the trail goes even higher! 😆
“You’re never at the top.” 😂
So true 😂
Read it as flat earther 😂
Very helpful, thankyou.
You’re welcome.
Great advice! Just finished 1/3 of the Swiss Camino …those hills and mountains……
I learned too to just look at my feet and only glance up 1 or twice. Unfortunately they have sooo many stairs going uphill trough the forests. Those stairs are beasts 🤣 Love the flat footed and straightening your leg each time advice.
I think my stride has been too long too.
Looking forward to practicing what you have shared with us to do the next part where I left off at Mount Etzel 😅.
Thank you soooo much!!!!
You’re welcome. I’m glad it helped. 😁
Excellent tips
Thanks. I hope they were helpful. 😁
Thanks Rev. you definitely need good trekking poles on up or downhill hikes.
That’s the truth Mark.
👌🏼👌🏼good tips Rev.
Thanks my friend.
Excellent topic and advice. I’m not a fan of hiking uphill but it sure is good for your heart, lungs and legs. I find that using short deep breathing technique really helps me and when I get into a “rhythm “ that helps too.
Great ideas.
Great tips! I've never actually thought about these actions tho' I've adopted several of them over the years.
Just a reminder.
This was such a great video!. Thank you UA-cam for the suggestion.
Thank you. I’m glad you enjoyed it.
@@TheHikingRev yup. I’m quite fit and strong but I always find uphills such hard going so I’m going to try these tips out on my next hike.
Being new to hiking rather than just walking around in the woods, didn't know if I would use poles or not as it seemed some hikers are doing away with them.
Caught some on sale and I am definitely a pole guy. Back in the skiing days I used them so it just came really natural with hiking as well. You've gave me some stuff to work on but tonight it's Stair Towers at work with a full pack just to build up the legs. Thanks for the info!
Sounds like a great workout. You can use trekking poles for more than just hiking.
Some great advice Rev. I found that with a bad knee and a wide enough path the traversing the path helps the knees too. But the Trail has to be wide enough.
Yes. I meant to mention that.
I just got trekking poles, I think it adds about 10 percent to my overall ability climbing. Great vid
Thanks. I use my poles for more than just climbing but they are definitely helpful. 😁
When I go uphill, it's long slow flatfood strides, looking uphill. As a kid, I always looked at my feet. But as a young adult now, I look up to the top. Moving feet forward in a V with each step. Start steps close, then move them outward and forward. I'm able to get away with long strides uphill, because I am young. It's not the same when your old, since I'm able to brush the sore and pain to the side.
So true! 😁
Worthwhile tips, I like #5 and 6 especially. Yes, Check the view of the climb (which is almost never the FULL climb, there’s always more) but be focused on your feet. Your rest step looks fairly quick…my “rest step” is on really steep grades and involves a half second or so pause with a straight back leg. If I’m not pausing, I call it my zombie walk or drunken sailor walk…but it keeps me moving forward over tough passes!
Yes. It’s never the top of the climb! 😂. The steeper the grade the more deliberate my Rest Step becomes.
Hi Rev! Went hiking w our burros this past weekend and really thought about your advice in this video and guess what? I wasn't going uphill properly. I was doing exactly what you said not to. Thanks for straightening me out, literally and figuratively!
Ha ha Cynthia! I’m glad I could help out.
❤️
Spot on, Rev! Interesting, walking up the long steep streets around here (and hiking uphill), I get mildly chastised by my LSW beside me for not looking up. Of course, I'll have no intention of changing THAT habit, lol, but now I have 'scientific support' for what I do and from a pastor to boot! More lol! GK
GLANCE at the top, focus on your feet.
I wish I would have found your excellent videos before I began my hike last summer. I hiked the entire Kungsleden in the Swedish mountains with a few side trips it totaled about 500 kilometers. I turned 71 on that hike. I haven't hiked before but lead an active life. I have asthma and impaired lung capacity so it is difficult to get enough oxygen to my muscles especially uphill. The trail is marked with red paint on trees and rocks. What I would do is look up ahead to a marker that I believe I can reach before getting winded. As I go I can feel my legs getting heavy and unresponsive. When I reach that point, stop, catch my breathe for about a minute or so then pick the next marker to reach. It worked and soon I would be at the top. Also, I wore knee and ankle support at all times. I know some people say don't rely on them but they worked for me. I never had much back, knee, leg or ankle pain. I carried a tube of Voltaren for muscle pain but never used it on myself but it sure was welcomed for use by others I met on the trail!
Well, it looks like you’re gonna have to get out and do it all over again Allen.😁👍❤️
@@TheHikingRev Strange you should say it but I am considering doing just that! Except this time doing a much longer hike. The Grona Bandet or Green Ribbon which starts at the beginning of the Swedish mountains and is about 1300 km give or take a hundred km. There is no fixed route as long as you stay within certain boundaries. The most difficult part is convincing the wife to let me do it!
@@allanyoung2547 My biggest suggestion Allen would be to start off slow and build up to where you want to be. Just do as much as you feel like you can do and then camp and then try to do more tomorrow and so on.
Start off strong, finish weak. Start off weak, finish strong.
@@TheHikingRev As I mentioned getting the wife's permission is the greatest hurdle. She has back problems which wouldn't allow her to accompany besides having zero interest in such things.
Your excellent advise will help me when I’m ready to hike uphill. I had my knee and hips X-rayed and they are both very close to bone on bone. I plan to wait as long as I can and maybe have transplants in the early winter. Again thanks again for providing me with hope for the future. Scott (74), otherwise in excellent shape.
Good luck on your knee replacement.
Great video Sir! Thankyou! Love from India!
You’re welcome Shreyans. 😁👍❤️
Thanks for sharing... Us bike packers take it one step further since we're packing a bit of extra weight...
Smaller steps,,, the steeper the grade the Smaller the steps... a person should be fully rested when reaching the top of a rise,,, once you reach a flat or slight down grade section you'll make up the distance in those sections...
A person can small step all day long and never burn the leg muscles ... small step walkers will cover the same distance at the end of a day as long step walkers since We don't have too stop too rest,,, no need too stop if your legs aren't tired...
Long step/ stride walkers will be done at the end of the day...
Short step/ stride walkers will feel 100 % at the end of the day and they are 100 % ready too carry on the day after day,,, week after week,,, month and year...
If a person never burns the body muscles a person can walk till lifes end...
Steeper the grade,,, smaller the steps... if time is a factor its best too give up on hiking the mountains...
PS: One benifit too those of us that bike pack walk is,,, We get free rides down at the end of the day...
What takes all day too ascend We can back track all of it in 10 to 15 minutes or 1 hour taking our time..
Great advice Don. Thanks.😁👍❤️
I tried a stairmaster at the gym for the first time about 10 days ago and think this has to be a great way to train for uphill hikes by gradually increasing the number of steps each time. I saw one guy do over 1,600 steps and blew my mind.
Yes, I love/hate the stairstepper.
Hey Thanks Rev
👍
Hi Rev, thanks for all the videos. I have been binge watching them for a while with my wife as we learn and navigate from being day hikers to weekend warriors to hopefully through hikers. I saw a comment at one point about your advice on distance traveled vs. time - and trying to determine a path forward....like if we are averaging 2 miles per hour on flat ground - add so much time for uphill/downhill....to try and figure out how far we can navigate (albeit roughly) during a day based on time...
Could you please state that again here...I believe you said something like add 1/2 hour for each 1000 ft climbed or vice versa...
Thanks and look forward to seeing your series on the Pinhoti Trail.
Hey Sean. I’m glad you enjoy the videos and are helped by them. The best way is to start off small and then build up to where you want to be.
You are absolutely right. If you go 2 miles an hour on a flat trail and you climb 1000 feet in elevation, just add a half an hour to every thousand foot climb. You are going to naturally slow down when you climb in elevation.
Good luck on your future hikes. 😁👍❤️
Very informative
Thanks Lynette.
Hey there Rev, some good points made there. I like the rest step. I'll give that a try. It's funny I spoke of this in a video of mine. Over the years I've noticed how the gluteus maximus will take a lot of the strain. Their big muscles. So if you transfer a lot of the work to them as you go uphill the likelihood is you'll save your knees. It works for me. Take care. Mark
Thanks Mark. Excellent observations and advice.
@@TheHikingRev A pleasure Rev. Yeah, just from trial - it works for me. Peace dude.
I did a quick overnighter on the Boy Scout Trail in Joshua Tree last November. The hike back from North to South was much harder than anticpiated. Especially since I had too much gear and it was 95 degrees.
It can get pretty hot in Joshua Tree.
also for sport hiking keep in mind that every deep breath in and out cycle adds you a further step to the hill, keep breathin in stable in and out rythm no matter what feeling in a chest
Thanks ArejaZ. Great advice! 😁
If the trail is wide enough, or if you are on an expansive slope, walk in a S traverse pattern like a downhill skier. Don't walk straight up a steep slope. The incline is less per step which requires less energy, so you will not burn your muscles out quickly. Certainly it requires more steps, but your legs will last longer, and the walking is more pleasant - more time to enjoy the view. The same goes for walking downhill on a steep slope. Walking straight down a slope is difficult to control and dangerous - but it is easier while traversing side to side.
That is so true. 😁
Thank you for your knowledge to share with us. Can you teach us about tick prevention? AT is notorious with ticks, mosquitoes, black flies, poison ivy.
I sprayed my clothes with Permethrin. Sawyer Products Premium Permethrin. www.amazon.com/dp/B001ANQVYU/ref=cm_sw_r_cp_api_i_7Q377V0KG5BVCKWJJRMA?_encoding=UTF8&psc=1
Great…the short step principle also works when going uphill on steps (like in much of Nepal). Rather than stepping up one at a time say, I would use shorter steps and alternate the leading leg to share the load. I would also use ‘lines of least resistance’ rather than a short but more demanding line up the steps.
Great ideas.
The rule for ascending you refer to is Naismith rule. He was a very fit Scotsman ! Its 2 and half miles per hour and 20 mins per 1,000ft. Remember he was a fit Scot. So see how you compare and use your own pace rule, remembering you can get fitter or vice versa thanks to age and covid .
Thanks for the information. I had read that before but I couldn’t remember where. Thank God for Naismith and the Scots! 😁
Match breathing with motion. Big inhale as we reach forward and let the exhale happen over four strides by itself.
👍
Could you please make a video on footsteps technickes on uphills with sharp angles
I will try Vahid. 😁👍❤️
Well done sir! When I do the “rest step” I like to call it “Rev step”’ I usually just get a Sherpa when I hike. It makes those climbs much easier lol
Rev=Rest. Marmalade=Sherpa
@@TheHikingRev sorry, I’m not great at math?
thanks
You’re welcome Russell.
Be careful not to trip over the ends of your poles when you are tired. If I get really winded on steep sections I also take a 10 - 15 second break by just leaning on my poles forward to support myself. Works well for me.
Great idea Tom.
regarding about focusing to the feet instead of getting to the top i accidentally noticed that. and time goes quicker if you get me, i even bet my time by 8 minutes on my route
Hey ArejaZ. Wonderful advice. 😁
very right focus on feet.. feels good..
It works for me.😁👍❤️
@@TheHikingRev me too.. i used to see where I am placing my feet.. I take smaller elevated steps ..
One thing I figured out myself and didn't read anywhere is to 'rest and balance on the back leg', just think of that with each step and you will see that it makes it feel easier, as it eliminates some of the pushing, and you eliminatenthe pulling by not steping further than directly under the hip, eliminating all pulling and as much pushing as possible so you use more of your natural weight to do the work, makes it feel a little easier.
Great advice Matthew.
Are you at one of the east bay regional parks? Good stuff. Thanks
Yes. Wildcat Canyon.
@@TheHikingRev I love the east bay regional park system. So many great trails.
I live in Arizona in snake county. I have seen over 30 rattlesnakes over the past 3 to 4 years. I do watch my feet but I have to really watch the trail around me too. My rule is that if I am going to look off in the distance other then a very quick glance I have to come to a full stop. 😎🌵
Very true Sonja and great advice.
When burning fat innefficiency can be beneficial
So true! 😁
Polecam😊
Thank you. 😁
Man-O-Man, I got the rest step down-pat. I do my rest step in a recliner. I don’t get too far. But, the resting…I got it.
👍😂😂😂
Very good tips! Maybe some advices could be added on breathing and heart rate matters. Waiting for downhill video
Yes. I monitor my heart rate and breathing.
That uphill hike step may work where you are, but in New England on the AT where the trail is composed of large rocks, boulders and roots that step isn’t so easy. I’ll try it the best I can and see how it works.
It’s obvious you have to adjust your gait when you walk on obstacles (ie. blow downs, rocks, boulders, roots, etc.) on the trail. The “Lock Step” will work on any uphill, unobstructed trail regardless of the geographic location. 😁
❤️❤️❤️❤️❤️
Thanks Oscar. I’m glad you enjoyed them.
when I'm struggling, ill count steps to like 150- or 200 then take a short break without looking at the top. this helps me in my mental battle. also was that eagle rock at 7:30 in medocino?
Great advice Marc. no I think it was somewhere in Oregon.
I just sprint as fast as humanly possible and spend the next 5 minutes on the verge of death rinse and repeat until the hike is complete
Great advice.😁
If you're carrying extra weight through a high BMI, stopping to get your heart rate down is essential. I suppose the advice here is to minimise stopping but is there a stopping strategy? eg 50m or 150m and stop Or, does stopping cause more psychological and morale damage?
I try not to stop unless my heart rate gets up too high. 😁❤️👍
Great 👍 Info bro. Totally agree. Been hiking n backpacking all my 70 plus years n I have found your advise.thots fit well .. of course now the hiking stick/poles mostly retired at 77 yrs. but use those ideas puttering here n there on my continue neighborhood walk. Great 👍 advice. Enjoy your continued thots. Cheers .. Papa J
Thanks Papa J.
Rev: do you purposefully release on Sundays? Ie… sermon-day ? ;)
😂 Good one Enrique! I normally release on Saturday but I ran a little late this week.
I was told to stick my butt out on uphills as it help’s to engage the glutes and hamstrings more and takes some of the pressure off the ankles. I read it on the internet so it has to be true 😂
😂 sounds good. I’m gonna check it out.
LOL, going up isn't my problem. Coming down is more challenging. I'll check out your other one.
I’ll cover that in my next video.
@@TheHikingRev Cool and thank you. I'm a 72 yo female who loves to hike with my dog but there have been times when I've negotiated steep downhill on my fanny. Usually when loose sand or tiny gravel is between my shoes and a rock trail. Thank you. Looking forward to watching. ❤️
I am 68 and have never done a thru hike. I am going to attempt the Colorado Trail starting in mid July. Would you like to join me, I need you expirence.
I’d love to go with you. I had planned to do the CT last year but a heart attack ruined those plans. 😠
Ok I am a newbie I was a 52 year smoker and quit 16 months ago and been working on strength and Cardo for a year with many upside and downs could use more time and don't know just yet if I can hike at that altitude plan for now js leave July 8 to 15th and complete in 46 day
I'm not understanding the rest step... 😕
Perhaps this video will help. ua-cam.com/video/E24sqxywVw4/v-deo.htmlsi=HmkOG2Ug2f7JhYo-
It takes practice. But the most important thing is to keep back leg locked while pushing up with the front leg. 😁
I find descending steep trails has more of a negative effect on my leg muscles than as ascending.
I’ll be covering that in my next video, “Hiking Downhill More Efficiently.”
I agree going uphill is much less trickier and except for the effort easier than downhill. When going uphill, if you lose traction it’s no big deal. If you lose traction downhill it can lead to injury. I talked to a physical therapist and they said you have more control extending than contracting so you have greater control going uphill than downhill.
Get some of your uphill ability numbers out there first. Looks real slow
It all depends on the terrain, grade and length of the trail.
I didn't have to watch the video. The trick I use is to get someone else to carry my pack uphill. :)
😂😂😂