The Complete Guide To Hiking Uphill

It is always daunting to look up at the summit from the bottom of a hill or mountain. But there is nothing like the accomplishment when you reach the top (and the views are often jaw-dropping spectacular). But by learning the right way to hike uphill, you no longer have to dread the way up.

The best technique for hiking uphill is to keep a high cadence with shorter strides and avoid wearing yourself out. With a few special adjustments, you can reach the top of the hill / mountain in no time!

Hiking uphill is a great way to get a cardio and strengthening workout in, not to mention the various benefits of being out in nature. That being said, there are specific steps that should be taken to allow you to master the hills.

Primary goal of hiking uphill

This seems obvious - to get to the top. But we want to get to the top as efficiently as possible.

How do we do that? By NOT stopping along the way.

Hiking uphill is all about momentum. Stopping along the way kills momentum and will make the hike much harder.

To hike uphill without stopping you need to adjust your hiking technique.

The Technique Of Hiking Uphill

The two most important steps (no pun intended...)

• Keep a high cadence
• Shorten your stride length

When hiking uphill, you do NOT want to reduce your cadence (or steps per minute). You want to maintain the same cadence you have on the rest of your hike.

If you lower your cadence, you will plod along. You exert extra energy because you lose the helpful effects of momentum.

But if we kept the same stride length, we would be working really really hard. Remember, the primary goal is to avoid stopping; If you work too hard, you will need to stop and rest.

So don't take huge steps; instead take shorter steps. This will make it easier for you to lift your legs and body on an incline. You will want to keep the same cadence that you have hiking on flat ground, so this requires shorter steps.

Because of this, your pace will be slower. Shorter steps with the same steps per minute means you travel less distance and thus are moving slower. But this slower pace and rhythm should be something that you can easily maintain - so you can avoid stopping.

Be more relaxed

When cyclists are climbing a hill, they often talk about avoiding going in the red. Cyclists also maintain a manageable pace to avoid their heart rates getting too high.

When hiking uphill, you will want to adopt the same strategy. Again don't go too fast! Going too fast will wear you out quickly and force you to stop. Don't push your heart rate to the red.

If you don't know the exact manageable pace you can do, start by taking slower steps and increase the length (and thus your pace) if you feel good.

Work your butt

Focus on using your glutes to propel yourself forward. The gluteus maximus is a very large and very powerful muscle! (And hiking uphill is a great way to shape this muscle even more). This muscle is able to push you uphill for quite a bit without tiring or become fatigued. This is the most efficient way to power yourself up the hill or mountain.

Each step that you take, ensure that you place your foot flat on the ground. This efficiently transmits the force from your glutes and legs to the ground to propel yourself upward. Hiking uphill on your toes will certainly tire out your calf muscles and YOU very quickly.

Maintain Momentum

Using your arms can help you maintain momentum. Swinging your arms while hiking uphill will create a synchronized body movement pushing you along. But no need to exaggerate this as you will just be wasting extra energy in your arms.

When things get Really steep!

Time to break out those hiking poles you packed (hopefully). Hiking poles allow you to use your arm muscles to help push you upwards. This can give some relief to your glutes and your leg muscles.

If you don't have poles, you can mimic some of that effect by placing your hands on your knees. Use your hands to help push off of your legs.

But remember, no plodding! Still maintain a high cadence. Just shorter strides.

Here is a great video which summarizes the best technique:

Things To Remember When Hiking Uphill

It may sound simple, but remember to put one foot in front of the other, especially when things get tricky. Uphill hikes can get intense, so take it slow and steady to prolong your energy and prevent possible injuries.

It may be obvious, but you should take plenty of water or energizing liquids if you prefer. As you get higher up, you will find less and less streams or other sources of water.

It may sound strange but remember to drink the water during your hike! You could be focusing so much on getting to the top that you can forget to drink water.

If other people are on the hike, trail etiquette states that you walk on the right and pass to the left (as in the road rules). But here is the cool part: hikers hiking uphill have the right of way!

Don't overthink the end goal – the summit. If you are constantly looking up to see how far you still have to go, it can be discouraging, and you will be disrupting your mental and physical pace.

Instead, as you approach the top, focus on the terrain and how you may have to adjust your technique if the hill becomes steeper at the top.

Preparing And Training For Your Hike Uphill

Ready to take the plunge and move beyond sea level?

Preparing your route beforehand helps you get mentally prepared and make you feel more confident. Try to use some navigation system, a paper map, or a more complex GPS. Choose the hike you want to do, and map out the route, looking for any possible dangerous cliffs or rocky parts on the hill. Look at the distance, difficulty level, terrain type, and maybe read reviews from others who have done the hike. Pay special attention to the grade or gradient of the hike uphill. A gradual incline will be much easier than trying to scale than a sharp and steep slope.

As you may have guessed, hiking uphill is more strenuous than hiking on flatter terrain. Doing a quick warm-up before starting can help prepare your legs and glutes for the walk ahead.

In general, it's best to start your uphill hike early to avoid too much heat and give you the time to complete the hike. You will move slower hiking uphill, probably slower than you thought.

Another perhaps obvious but essential step in preparing for your trek is adequate nutrition and liquid. Snacks like energy bars, or fruit and nuts, are great, but you may need something more substantial, like sandwiches. Remember, you will exert more energy and burn more calories hiking uphill.

A first aid kit is a must-have on an uphill hike. You can easily get a basic kit online or at a store. Related to this – a repair kit can also be helpful. This includes a pocket knife, some tape, and other tools.

Training

To properly train for hiking uphill, it's important to do resistance training of the lower leg. A few basic exercises to train these muscles could include bending knee calf raises, standing calf raises, Bulgarian split squats, squats with a kettlebell, and glute bridges with resistance.

You will also want to have a good baseline of aerobic efficiency. This means doing cardiovascular exercises that are a bit more strenuous than regular walking, for example, jogging or cycling at a low to moderate intensity.

The Gear Needed For A Hike Uphill

There are so many hiking shoe options on the market; it may be daunting to pick one. But a solid pair of boots or hiking shoes go a long way. To begin with, look for shoes with good construction, durability, and sturdy materials. Look for a shoe that will provide you with the necessary grip and traction while hiking uphill.

As for basic clothing, this is pretty much up to you, but layering is always a good option. On a cold day, you will start out cold but hiking uphill generates lots of heat. You will get warm on your adventure upwards and will want to shed layers. Moisture-wicking material for your first layer is a good idea, and pants rather than shorts can help against the sun and protect you from being scratched from bushes and plants. Pants with zippers that convert into shorts can help if you get too hot.

Backpacks are a crucial aspect of your hiking gear. A backpack is where you will keep your water, food, and preferably some emergency equipment. If you plan on making a short-day trip uphill hike, take a smaller bag as the walk will be strenuous enough with the extra load of a heavy bag.

In addition to the essentials, uphill hiking benefits from hiking or trekking poles to provide that extra bit of stability and ease on your legs, especially when it becomes extra steep. Look for something lightweight and collapsible. Having two poles will also be easier than using a single one.

Summary

A complete guide to hiking uphill includes various steps. These include ensuring you have some knowledge about the techniques required for hiking uphill and doing some physical training beforehand.

Hiking uphill can be challenging. But it doesn't have to be. By using the proper technique, you can becomes very efficient and master the inclines. That way you reach the top and soak in gorgeous 360 views that much quicker and easier.