You have decided that you want to start running on the trails, but it seems scary still. What about all those rocks and roots? Can I navigate across them safely? And those hills seem scarier on a trail than on pavement. How am I supposed to tackle them? Or maybe you are a seasoned lower milage trail runner, and you want to increase those miles and time on the trail. But can I really last that long and go that far? Or maybe it is the middle of summer, and the heat is scorching but you still want to get out and get your run in. But might I tip over and die from it all? Or maybe you have taken a vacation to a fabulous location, and it has terrain you are not used to. How do I conquer the trail when it is so unfamiliar? The magical answer to all these questions and many more is to embrace power hiking.
What is Power Hiking?
It is the purposeful “walk” that is quick, strong, and smooth. It is NOT a walking break. It is a way to conserve energy and effectively cover technical terrain. We are trying not to waste energy.
When to Use Power Hiking:
Professional athletes will normally only break out power hiking on hills with grades greater than eight percent or during long races normally above 100 miles. But we mortals will use it far more often and not just on big hills.
So, if you are a mortal, times when to use power hiking:
- On any hill that you feel you are using more energy running it than power hiking it.
- Over terrain that is worrisome for you. (ex: super rocky section, loose scree, tons of roots)
- When you are at altitude that is not normal for you.
- On long runs. Taking power hiking breaks can help you sustain a long duration.
- During run intervals. Instead of walking if you can power hike that will help you build endurance.
- Whenever your heart rate is getting too high to bring it back down to not overexert yourself.
- When fatigue starts to set in. Don’t give up, keep moving forward.
- On recovery days. Option to do a solid power hike session instead of a recovery run.
How to Power Hike:
On a hill:
- Lean Forward
- Use Your Arms
- Don’t Stiffen Your Legs
On flatter surfaces:
- Push Off the Ground with Power
- Have a Slight Lean Forward
- Keep Chest Open
- Pump Your Arms for Momentum
Training Power Hiking:
Some would say you don’t need to spend much time training power hiking. Which is fair since it is just a more purposeful form of walking. But depending on the race or the trail you are going to tackle it could be wise to add power hiking to your training plan. It can be specific, like doing an hour on the treadmill at a certain incline (match that of the trail you will be on) or using it during your long runs to help you complete the miles and keep the run easy. The key is doing what is best for you.
🥾 Do you embrace Power Hiking? If not, try it next time you are on the trails.
Want to learn more about being out on the trail? That’s where I come in. Let me help you understand the ins and outs of getting out on the trail in nature. I want to take all the knowledge and experiences I have had and share them with you so you can hit the trail with more confidence. Ready for whatever comes around the next turn. I would be honored to be your Trail Coach. We can go anywhere from city parks to state parks to national parks to blm land to national forests and everywhere in between. If there is some amazing nature to be seen, we can do it together one adventure at a time.
Get my Trail Checklist now to make sure you are prepared to head outdoors. This list is a great starting point and has my top items for both hiking and trail running.
Follow me on Instagram at @fabandfitwithrj for more education, motivation, and inspiration.
Until the next trail…
Coach RJ
References:
Roche, D. (2024, August 13). When (and How) to Power Hike. https://www.trailrunnermag.com/training/trail-tips-training/run-faster-by-power-hiking/
Laney, D. (2019, May 27). An Introduction to Powerhiking. https://www.irunfar.com/an-introduction-to-powerhiking
Photo Credit:
Photo by Eric Sanman: https://www.pexels.com/photo/group-of-person-walking-in-mountain-1365425/
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