Heading out for a long walk or hike always seems like a good idea – that is, until you hit your first hill. It’s a challenge that seems to defy the laws of fitness: no matter how much running, cycling or walking you’ve done in the past, walking uphill for even a short period of time is guaranteed to cause you some discomfort.
You might find little gripes start to whinge in your hips or knees. Your thighs start to scream. Your chest feels heavy. Even if you’re fit, you find yourself gasping for air like a goldfish that’s accidentally jumped out of the fish tank. It’s all worth it, of course, once you reach the summit – but the journey there? It’s a pain.
So, what can you do to make the climb slightly less arduous? We’ve been chatting to a bunch of hiking experts for their top tips on walking uphill like a pro – and crucially, how to make it feel easier in the moment.
Why does walking uphill feel so hard?
It’s a fact that walking uphill is hard. It doesn’t matter how fit you are, a steep incline is a steep incline. It’s perfectly normal to feel out of breath and in need of a break during a climb or at the top – especially if you don’t spend your life schlepping up mountains.
“It feels harder to walk uphill than on flat ground because you’re lifting the weight of your entire body, which requires greater energy and effort,” explains Sammy Margo, a PT and Deep Heat and Deep Freeze physiotherapist advisor.
“The earth’s gravity is constantly pulling us towards the centre of the earth and our feet have to exert an equal and opposite force to keep us upright – when we walk up a hill, we are therefore lifting our body against gravity, which requires effort.”
Walking uphill also uses different muscles to those used while walking on flat ground, so if you’re not used to tackling inclines, those muscles may be out of practice.
“Walking uphill will really activate your glutes and hamstrings, as they are part of your posterior chain muscles – the muscles we rely on when walking uphill,” explains Penny Weston, a fitness, wellness and nutrition expert and founder of MADE wellness centre.
“Walking uphill is essentially a full body workout, as the core and upper body muscles are also being used.”
How to prepare for an uphill walk
If you know you’re going to be tackling an uphill walk in the next couple of weeks, then there are some things you can do in advance to help yourself on the day.
Work up to your desired distance
Practice makes perfect, so if you want to get better at walking uphill, your best bet is to try and do a couple of small walks before you set off on a bigger adventure.
“If you are new to walking uphill, start with small walks first,” Weston says. “I would advise going out for 15 minutes and building it up from there. Don’t try to increase your distance and pace on one walk – master one and then work to include the other.”
These warm-up walks might involve a mix of hills, treadmill incline sessions and stepper machines – anything that’ll get your leg muscles activated and used to a bit of uphill action. Eventually, as you improve, you can tackle bigger hills and longer periods of time climbing.
Try some speed work
Practising climbing inclines at speed will increase your aerobic capacity and give your leg muscles a good workout, so try to incorporate this if possible.
“If you have access to steep stairs, try to climb them as fast as you can several times a day,” Margo recommends. “Or if you have a steep slope near to wear you live or work, aim to walk it fast.”
It’s worth noting that too much speed work can lead to overuse injuries and fatigue, so be conservative about how much you do to ensure you don’t feel fatigued before you ever get to your hike.
Alternatively, Margo adds: “You can also work on a stepper machine or a high incline treadmill. Climb or step for around three minutes to make it relatively tough (although without the need to gasp for air between each interval), before resting for 90 seconds. Repeat this five times.”
If you don’t live near any hills, you could always turn to treadmill classes at studios like Barry’s and Victus Soul. They specialise in interval training – forcing you to run at different speeds and inclines.
Incorporate a mix of aerobic and resistance training into your schedule
As with all forms of exercise, doing a mixture of aerobic and resistance training will put your body in better stead to tackle the challenge of climbing uphill.
“Increasing the amount of aerobic exercise you do – like jogging, cycling and swimming – will improve how long you’re able to walk for,” Weston explains.
“You should also look to include resistance training for the muscles in your legs such as lunges, squats, glute bridges and standing calf raises. Make sure you also include rest days to allow your muscles to recover.”
How to make walking uphill easier
Even when you’re staring up at a steep incline, there are things you can do in the moment to ease the strain on your body and make climbing less painful.
1. Prepare well
Before you even get started, you’ll need to prep your body for the challenge it’s about to take on. That includes warming up and getting your muscles primed for action.
“Like any exercise, it is important to warm up and stretch before walking uphill,” Weston says. “This will prevent any injuries, prepare your body for the workout ahead, loosen up your joints, increase flexibility and allow the blood to release more oxygen that your body will need to exercise.
“Your warmup only needs to last around five to ten minutes and should include dynamic stretches. Dynamic stretches could involve static lunges, arm circles and hip circles.”
Margo agrees. “You can warm up by walking or jogging on the spot,” she adds. “A go-to for me with any warmup is using some muscle roll-on to massage out any niggles and the muscles you’ll be working when going uphill, like your hamstrings, glutes and calf muscles.”
Preparation can also involve having the right shoes for your hike, as well as packing snacks and hydration in your bag for on-the-go fuel.
2. Focus on your form
Adopting correct form is one of the best things you can do to make walking uphill feel easier – and it’s relatively simple.
“When walking uphill or incline walking it is easy to lean back, but you should be vertical or leaning slightly forward and keeping your core engaged to help with balance,” Weston explains. “However, be mindful of how far you are leaning forward as this could put strain on your back.”
Standing tall with your head up is also a vital component of good form, as it allows you to take in as much oxygen as possible. Relaxing your shoulders is also important, as is ensuring your whole foot is flat on the ground with every step to avoid strain on your calf muscles.
3. Pay attention to your breathing
You’ll likely get out of breath while climbing, but try to avoid taking short, sharp and shallow gasps. Instead, slow things down.
“Take deep, controlled breaths to provide your muscles with the oxygen needed to help release energy,” recommends Carla Khouri, a qualified mountain leader and UK community lead at Merrell Hiking Club.
4. Slow down
If the climb is getting too intense, chances are you’re trying to go too fast. Your best bet is to set off slow from the start, Khouri says.
“We often start off too quickly and then burn out, so keep a rhythm that you can sustain,” she says.
Weston echoes Khouri’s recommendation, adding: “If you have a long walk ahead, start off slow. You can increase the pace as time goes on, but if you start off too fast you won’t be able to recover properly and may need to stop completely.”
5. Take smaller steps
Simple but effective, taking smaller steps requires you to lift your weight for less time with each step, therefore making the climbing process easier.
6. Use walking poles
If you’re planning on walking uphill for an extended period, using walking poles is usually a good idea to help move things along.
“Walking poles can be really beneficial as they provide support and stability and reduce impact on the joints,” Khouri says. “They also help to distribute the work throughout the body and reduce fatigue in the legs.”
7. Take regular breaks
You don’t win a prize for getting to the top in one go, so make sure to take as many breaks as you need during your uphill climb.
“Listen to your body and use the breaks to enjoy your surroundings,” Khouri says.
Images: Getty