Stand tall and look ahead
Walk with your head up and your eyes on the path about ten to twenty feet ahead, rather than on your feet. Keep your shoulders loose and down, away from your ears. Let your chest stay open and your stomach lightly engaged, the way you might stand when someone takes your photo.
On a trail you will need to glance down more often to check rocks and roots. Try to scan ahead and then look up again, rather than walking hunched over for miles.
Use a natural stride
Many people try to walk faster by taking longer steps. Overstriding tends to make you land hard on your heel with your leg out in front, which can jar the knees and shins. Quicker, slightly shorter steps usually work better. Land with your foot roughly under you, roll through to the toes, and push off from the back foot.
Let your arms help
For a brisk walk, bend your elbows to roughly a right angle and let your arms swing forward and back from the shoulder, close to your sides. Your hands don't need to come higher than your chest. A relaxed arm swing helps set a quicker rhythm for your feet.
Walking uphill
- Shorten your steps and keep a steady rhythm you could hold for a long time.
- Lean slightly forward from the ankles, not by bending at the waist.
- Slow down rather than stopping every few minutes. A slow, even climb is less tiring than rushing and resting.
- Use the talk test from the fitness guide. If you can't say a few words, ease off.
Walking downhill
Descents feel easy on the lungs but load the knees, the fronts of the thighs and the toes. Take short steps, keep your knees soft and slightly bent, and avoid locking them straight. Watch your footing on loose gravel, wet rock and leaves, where slips are most likely. Laces that hold your heel firmly stop your toes from hitting the front of the shoe; see footwear basics.
Trekking poles
Many hikers use a pair of poles on steep or uneven trails. Poles can take some load off the knees on descents, help with balance on stream crossings and rough ground, and give the arms some of the work on climbs. They are optional, and some people find them awkward on easy paths.
| Situation | Pole length | Tip |
|---|---|---|
| Flat ground | Elbow at about a right angle when the tip touches the ground | Plant each pole with the opposite foot |
| Long climb | A little shorter | Push down and back to help drive you up |
| Long descent | A little longer | Plant ahead of you for support, without leaning on them fully |
Rough ground
On roots and rocks, take shorter steps and place your feet deliberately. Step over obstacles rather than onto them when you can, since the tops of rocks and roots are often the most slippery parts. If your ankles feel unsteady on uneven ground, practice on park paths and gentle trails before longer hikes, and ask a physical therapist about balance exercises if you have had ankle injuries.
Should I walk with hand or ankle weights?
Many fitness professionals advise against them for brisk walking, because they can change your arm swing and stride and strain joints. Walking faster, longer or uphill adds effort without that risk.