HILL WALKING TIPS

Preparation & Gear

1. CHECK THE WEATHER FORECAST & make sure you are dressed for the weather expected.
2. WEAR LAYERS – breathable clothing & make sure you have a waterproof jacket.
3. WEAR PROPER, COMFORTABLE WALKING BOOTS – which will support your feet & ankles. Smaller hills you can wear walking trainers & still have the foot support you need.
4. WARM UP THE ANKLES – Before you set off do 10 heel raises, 10 toe raises & 10 ankle circles. This will loosen up your joints before you start any ascent & your knees will thank you for it later!

Walking uphill

1. REMEMBER IT’S EASIER THAN IT LOOKS – it can seem daunting when you are looking up the hill, especially the nearer you are to the base of it. However, remember that the hill rarely follows the steepest line – it will quite often follow a zig zag path up to the top, especially the toughest slopes. Even if it doesn’t you can still choose to follow a zig zag route yourself.
2. SMALL STEPS – Take short quick steps rather that long strides. This will keep your heart rate steady, will use less energy & reduce calf strain.
3. ENGAGE YOUR GLUTES – Push off with your rear leg & use your glutes & calves to propel yourself rather than just relying on your feet.
4. ZIG ZAG – Reduce the intensity of the slope by walking back & forth across the slope in a zig zag pattern rather than just going straight up.
5. USE YOUR ARMS – If you don’t have trekking poles, you can push on your thighs with your hands which will help propel yourself forwards.
6. CONTROL YOUR BREATHING – Find a rhythm & try to maintain a pace where you can still hold a conversation.
7. FUEL EARLY – hills love glucose, so the secret is to take small sips & small snacks early. A steady trickle of water & calories will help keep your energy, mood & decision making in a good place all day long. ‘Can’t be bothered to stop – be bothered’
8. CLIMB IN CHAPTERS - Big hills become friendly once you break them down into short chapters. Pick a tree on the horizon, a wall, a patch of snow for example as your next checkpoint. When you get there reset & repeat. It helps keep your brain relaxed & makes the whole thing feel much more manageable. Use the time to stop look around & admire the view. If you’re in a rush to get to the top you can miss the amazing views behind you as you climb!
9. REST TALL - Whenever you pause, avoid the urge to bend forwards & rest your hands on your thighs. Instead stand tall, shoulders back & face to the sky. By doing this it will give your lungs room, signals ‘We’re fine’ to your nervous system & feels encouraging – a nice way to reset.
10. ‘TOP ON’ ON TOP - It’s exciting when you reach the summit but don’t forget that as you get higher the air is cooler & if you are pausing for snacks, lunch, photos etc your body temperature will drop quicker than you may realise. Make sure you have a warm layer (fleece/coat) in your bag you can put on & the descent will be much nicer.

Walking Downhill

DESCEND SOFTLY – On the downhill is where your knees tend to complain. Keep a soft bend, land heel-to-toe & let your hips rotate with each foot placement.

1. KEEP KNEES BENT – Never lock your knees. By keeping them slightly bent it ats as a shock absorber, protecting your joints.
2. LEAN SLIGHTLY FORWARD – It’s natural to lean back, but leaning slightly forward helps maintain your centre of gravity over your legs & reduces the risk of slipping.
3. DON’T LOOK DOWN – Look a few metres ahead, not at your feet, to pick the best path & anticipate uneven ground.
4. HEEL-TOE STRIKE – Land on your heel & roll through to your toes, rather than landing flat footed.
5. USE TREKING POLES – Extend your walking poles between 5 & 10cm from the length you have them when walking on flat ground. This simple adjustment allows you to plant the poles further ahead without overstretching & acts as a crucial braking aid, reduces strain on your knees & increases stability.
6. ZIG ZAG – Taking a zig zag route downhill reduces the impact on your knees & muscle fatigue. It will slow your descent & allows better stability by helping keep your weight centred.