What s Better Walking Uphill or Downhill


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Walking uphill and downhill

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Instead of letting gravity win, picking up the speed and letting your form go out the window, downhill walking is the perfect opportunity to focus on crisp form and control, says Dirksen. Plus, a study showed downhill walking helps remove blood sugar and improve glucose tolerance. The study found that downhill walking did a better job of improving glucose tolerance, which is a measure of how well a person is able to move glucose out of the blood and into the cells of the body.

People who are glucose-intolerant are at higher risk of developing type 2 diabetes. Uphill walking is going to help to work the quads, glutes, as well as the hamstrings, so will build a curvier, more defined lower body. You can get your heart rate up just as high with uphill walking as you would with running provided you use a steep enough incline and walk at a brisk pace.

Stride rate values were lower with hiking poles than without (mean values of 0.88 vs. 0.92 Hz, respectively) and increased according to the following rank order: uphill < level < downhill. The lowest stride rate values occurred with hiking poles during uphill terrain (0.80 Hz, p < 0.05). Going downhill, it bugged me a little bit, uphill’s fine, and that was the hilliest golf course we played,” he said. “But it feels a lot better.

Just walking downhill’s a pain. It’s where that. Unlike running or jogging, walking uphill will be easier on people of just about any age. That is because walking on an incline will require less stress on your legs and you are less likely to strain your heart that going on a run or a job. 3).

Leads to gradual and permanent weight loss. Incline walking involves walking uphill. It can burn a similar number of calories as running. You burn more calories at an incline than just walking.

Fitness professionals recommend moderate-intensity brisk walking as a fun and effective way to maintain and improve health. Although walking on flat surfaces provides fitness benefits, you can. There is an obscure, but cool-sounding, type of race called a “vertical kilometer,” where the idea is to race uphill as fast as possible until you gain 1,000 meters of elevation.

Recommended for you. I can tell you the resaon pipeliners run downhill it’s faster. On pipeline welding, occasionally you will see tie-ins done with an uphill root and maybe hot pass and the fill & cap downhill.

But predominately it is downhill because of the speed.

List of related literature:

Walking downhill is less tiring than walking uphill, but it can be hard on your knees.

“Washington Scrambles: Best Nontechnical Ascents” by Peggy Goldman
from Washington Scrambles: Best Nontechnical Ascents
by Peggy Goldman
Mountaineers Books, 2014

Uphill walking is better than horizontal walking.

“AARP The Paleo Answer: 7 Days to Lose Weight, Feel Great, Stay Young” by Loren Cordain
from AARP The Paleo Answer: 7 Days to Lose Weight, Feel Great, Stay Young
by Loren Cordain
Wiley, 2012

Especially hard is the transition from walking downhill to walking uphill.

“Awol on the Appalachian Trail” by David Miller
from Awol on the Appalachian Trail
by David Miller
WingSpan Press, 2006

Walking downhill seems easier, but is no less complex.

“Essentials of Anatomy and Physiology” by Valerie C Scanlon, Tina Sanders
from Essentials of Anatomy and Physiology
by Valerie C Scanlon, Tina Sanders
F. A. Davis Company, 2014

Obviously, walking uphill requires more power than on level terrain; walking downhill requires less power than on level terrain.

“Physics of the Human Body” by Irving Herman
from Physics of the Human Body
by Irving Herman
Springer Berlin Heidelberg, 2007

Walking is easier.

“The Elephant in the Room: One Fat Man's Quest to Get Smaller in a Growing America” by Tommy Tomlinson
from The Elephant in the Room: One Fat Man’s Quest to Get Smaller in a Growing America
by Tommy Tomlinson
Simon & Schuster, 2020

Obviously, the steeper the hill, the more strenuous the workout.

“ChiWalking: Fitness Walking for Lifelong Health and Energy” by Danny Dreyer, Katherine Dreyer
from ChiWalking: Fitness Walking for Lifelong Health and Energy
by Danny Dreyer, Katherine Dreyer
Atria Books, 2009

Since your pedaling ultimately provides the uphill force, it’s much easier to climb the gradual hill than the steep one.

“How Things Work: The Physics of Everyday Life” by Louis A. Bloomfield
from How Things Work: The Physics of Everyday Life
by Louis A. Bloomfield
Wiley, 2015

Uphill, always uphill.

“When My Name Was Keoko” by Linda Sue Park
from When My Name Was Keoko
by Linda Sue Park
HMH Books, 2002

In like manner walking uphill is a greater exertion and tends more to cause thinness than walking downhill.

“Complete Works of Aristotle, Volume 2: The Revised Oxford Translation” by Aristotle, Jonathan Barnes, Professor of Ancient Philosophy Jonathan Barnes, Princeton University Press
from Complete Works of Aristotle, Volume 2: The Revised Oxford Translation
by Aristotle, Jonathan Barnes, et. al.
Princeton University Press, 1984

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • perfect! have so many hills, too….this should be #1 in your walking series! would love more application to ab camp & hip circles….I play around with both as I am walking!

  • Love it! When I was hiking a lot, I somewhen adopted this tecnique by myself. It served me very well since. I believe the main problem for most people with this technique is, that you need stron quads to do thi for more than 1 minute.

  • Thoughts on downhill skipping? I’m by no means a competitive runner, but I’ve always found it the be the safest way to get down steep, smooth semi-technical trail, fast. And I’ve yet to take a tumble while skipping. But I also think I’m too far back with my normal down hill stride, will use your advice to improve that.

  • Nice video thanks! I run on hills regularly but am still finding I walk up the steepest inclines where I see some others able to keep running (I’m talking 45%+ gradient). I don’t even know how to comfortably place my feet and push off at that angle. Any tips? Thanks again for the video.

  • Mobility of the ankles is important to avoid sprains, but I am not sure I agree with your downhill technique. I only do the heal breaking when there is snow to absorb the shock. Also, using the heals loses the foot-ankle to help absorb shock and sends it all up to the knee and hips. I agree with flexing the knees, but I currently absorb speed by taking more steps and avoid falling by keeping the nose in front of the toes. That being said, each terrain and level of energy requires adjustments and I am always open to new ideas to change things up and rotate in different styles for the long downhills which tyre me out:-)

  • I just watched a video by YouTub’er “Sikana English”, that is directly contradictory in regard to footstrike. He says “land on forefoot”. This is confusing for me, my downhill knee pain is significant. Please watch his video and comment.

  • Being an ex Fell Runner of decent ability in my day…i e always in the prizes and winning my category, I feel I can contribute a little to this film. Build come’s into it too. I tall runner like I was, will inevitably take big steps during a fast descent, especially over rolling moorland and fast courses. The big thing to remember is ‘relaxation’ at speed and look ahead. My old running mate Fred Reeves (Grasmere champ many times), called it ‘controlled falling’. Peter Hall, another champion says about uphill running ” Fast walking is ok, as long as you get back into running when the going dictates you do so. Many people simply carry on walking when the should be running, coz it’s easier”. Always to remember to get ‘Fell Fit’ first before you engage in a serious race (takes a couple of weeks I reckon)…if not, than you will have really sore legs for about a week..not nice, believe me, I’ve been there!..lol

  • Would you please make a video on how to improve your endurance?! I wanna ask also about the recovery time. Often when I go hiking, my heart rate stay high for a long time, sometimes up to the next day. It even wakes me up at night (true story). Is this normal?

  • I have parkinson’s disease and love to hike. None of my friends who hike are willing to hike with me, So I have to hike alone. any tips for making it easier? I always have my poles with me just in-case. Any instagram page?

  • Beginners should take even smaller steps than shown in this video. I find that my cadence needs to increase when going uphill, compared to my cadence on level ground. And I have to be able to make small speedups (couple of faster steps) and slowdowns when going uphill. Those speedups come with a higher cadence. So increasing cadence would increase speed when going uphill, while decreasing speed when going downhill but in both cases the step length would decrease.

  • Great tips, I’ve been a lot of times on that position running in the mountains and thinking “please don’t sprain the ankle, I’ve seen anyone in the last 5 hours and there is no cell phone network”:(

  • It’s hard to roll an ankle barefoot so the switch to barefoot style shoes/boots have made sprains a thing of the past. Now I just have to deal with the downsides of barefoot boots like cold, lack of grip, can’t use crampons etc.

  • thanks, Sandi this video was really helpful, I live on long Island NY which is 98% flat, until I watched your video I was not aware of my bad habit of leaning backwards on the rare downhills I would encounter.

  • I remember my knees bleeding from running and jumping from a steep cliff… good times. �������������� My brother and nephew asked,”Are you alright man?”. I was like,”Yeah I’m good, I got this!”. Was bleeding, and everyone laughed. We went home lol

  • Hi I just wanted to say I watched another video of yours on running technique and it cut about a minute off my kilometre! Thank you so much. I like running mountains the best so I’m looking forward to this video. Thank you so much for sharing.:)

  • Thanks for this. I have a half marathon next month and it will involve a lot of uphill and downhill running. Hope I’m ready for it.

  • bands and sheets of fascia wrap our bodies and are integrated into the musculoskeletal system such that they significantly increase our muscular strength and efficiency. there are bands that go over our shoulders which in a more erect posture lend support to our erector spinae and other muscles in their function of holding the body upright. imagine something like picking yourself up by your own shoulder straps. another image I use when the uphill becomes challenging is from The Little Red Book of Running, by Scott Douglas: “Imagine your hands pulling up a rope that’s secured at the top of the hill.”

  • Love the guys like riptorn who show how little they know about what they’re talking about. If you had any clue about distance and trail running, you would know who Sage is and respect the athletes he competes against.

  • When running downhill, if you need to stop quickly just drop your butt. Seriously! Try it on a flat first, jog along and then drop into a squat you’ll stop on on a dime. If you find you’re skidding a lot or can’t wash off speed quickly, this is the fastest way and keeps good traction. Once you get the hang of it you can add a turn in and you can really kill those switch backing descents!

  • walking up hill does not improve your diet!!! I tried that for 3 days and if I continue walking up and down hill I’m still gonna gain fat. what’s the point if your trying if its not working:-(

  • I dont know about everyone else obviously, but I did find this tutorial interesting and informative, alas it was brief. Reminds me how much I suck at downhill running, to the point I need to walk rather than run it, Come to think of it, I suck at runing up hill too, LOL

  • thanks a trillion!! nest week (27/2), i will have a columbus trail, in santa maria islands, azores and there are a lots of up and down…and your strategy will help me a lot!!! thanks!!!!

  • THANKS GUYS!  I used these techniques to run some hills that have always kicked my ass, no matter what kind of shape I’m in.  Yesterday, I cruised these hills relatively easily, and I’m not even in great shape.

  • Hi guys and gals,
    I use this app for my i-phone for keeping 180bpm and it’s free, it’s real easy to use here’s the link https://itunes.apple.com/us/app/metronome/id416443133?mt=8

  • Thank you for the great videos. I would really love to see a longer segment on running downhill with more shots of correct form and talking about what you are supposed to do. Thanks!

  • You are doing a great job sir climbing mountains �� is an awesome thing sir hats off to you this was what I was finding awesome job sir keep making such kind of great videos on sessions of climbing

  • What a fun video. I see myself when Sage was doing the bad form running. I will working to correct myself. Thanks for sharing your techniques. Take care.

  • This is a great video with excellent tips and information!! As a lifelong swimmer, I have been blessed with extremely flexible ankles. This has saved me, with ankle roll over events on trail, more times than I can count.

  • tmr is my cross country race and thanks for your information! I just realise I had done mistake in going to uphill during my training!

  • I enjoyed the video, and took a lot away from it. I had a question though, wouldn’t landing on the ball of the foot lead to shin splints and further joint problems?

  • One little addition, you missed one other reason for not leaning back when going downhill safety.
    Especially on technical descents with loose footing, if you’re leaning back your centre of gravity is behind instead of over your feet. If you slip a little bit, you’re then far more likely to have your feet fly out in front of you and come crashing down.

  • It’s funny to see Sage do the Bad form examples, he just looks so unnatural doing these:D I bet he must be thinking “how the hell do people even achieve this”

  • Sandi We just found your channel and LOVE IT!  Thanks so much for sharing your unique tips, inspiration, and motivation!  You guys are so inspirational, plus it’s cool to see another couple enjoying trail running.  We’re newbies, but hope to get more into it.  Thanks again for all the videos…keep them coming:)