| NATIONAL PARKS QUICKLINKS |
Backpacker Magazine – August 2011
How to Walk
Yes, there's a better way to put one foot in front of the other. Improve your stride, trek farther, and end leg and back pain with our guide to the new science of healthy hiking.
Strength and BalanceBuild the physical tools you need to sustain good walking form throughout a long trail day with a pack. Do these exercises—no gym required—three times per week, once your muscles and joints are warm.
Calf Raises Why Strengthens calf and ankle muscles, which provide power during uphill hiking and improve stability on uneven terrain, preventing ankle sprains and Achilles tendonitis.
How Stand with feet pointing straight forward and shoulder width apart. Bend one leg behind so it forms a 90-degree right angle and raise up on the toes of the other foot (hold on to the back of a chair for balance if needed, but keep body weight on engaged foot). Hold in raised position for two seconds and slowly lower, bringing both feet back to the ground. Rest two seconds, then switch to the other leg. Start with two sets of 12 on each leg, and over a period of several weeks, gradually build up to two sets of 15 raises, then two sets of 20.
Advanced Work up to three sets without strain, then increase intensity by raising up on a one- or two-inch-tall platform, such as a gym stepper or a patio paving block.
Running Man
Why Trains legs (especially quads and hamstrings) and hips for the strength and balance you need to carry a backpack. It also increases overall body stability during the single-leg phase of your gait (when your weight is on one leg and the other is swinging forward).
How Slowly raise one leg and the opposite arm in right angles, with raised foot level with the opposite knee and hand of raised arm level with forehead. Hold pose for two seconds. Without letting raised leg touch the ground, slowly swing it back, tilting torso forward and bringing opposite arm backward. Bend opposite knee slightly for stability. Leg in back should be bent at a right angle, with thigh, torso, and neck forming a straight line that is diagonal to the ground. Hold pose for two seconds, then swing leg back to place both feet flat on the ground. Repeat five times on each side.
Advanced Do it on a pillow, or uneven ground with good traction.
Single-Leg Balance
Why Strengthens feet, legs, and hips, and improves balance when you’re striding with a pack.
How Barefooted, stand on one leg with hands on hips and raised leg bent at a 90-degree angle. Spread toes to help stabilize. Hold for 30 seconds, once on each side.
Advanced Stand on uneven ground.
Lateral Step
Why Improves balance and strengthens calves and thighs so lower legs can provide maximum stabilization during mid-phase (pronation/supination) of a healthy gait.
How Stand on a stable step that is one to two inches tall. Place hands on hips, with feet flat and pointing ahead. Slowly tilt your torso forward, bending at the hips while extending one leg straight out with flexed foot. Lower heel to the ground with the other leg bent as needed. Stick your butt out with spine straight. Don’t let your weighted knee drift inward or outward. Slowly return foot to neutral position on step. Do two more, then switch to other leg. Do five sets of three reps on each side, alternating left and right.
Advanced Gradually increase height of step, up to eight inches.
Hip Flexor
Why Strengthens hip muscles to improve their ability to function under a load and to take strain off the knees and ankles.
How Hang from a chin-up bar with your legs dangling straight down. Bend your knees and lift them toward your chest while crossing your knees to your left side. Lower back down over a three count. Lift your knees again, this time crossing them toward the right. Do three sets of eight.
Advanced Hold a basketball (or even harder, a medicine ball) between your knees.
Lunges Why Improves quad strength and leg stability, which helps protect knees from strain on steep downhills with a backpack.
How Step forward (about three feet) with one leg, bending both knees to 90 degrees and toeing off the back foot. Keep feet, knees, and hips facing straight ahead. Perform 20 lunges on each side.
Advanced As you lunge, swing both arms straight up. Harder: Add a backpack.
Glutes
Why Strengthens gluteus maximus—the body’s largest muscle—to power you up hills and take strain off the quads and calves.
How Stand with feet pointing straight ahead and shoulder width apart. Resistance band* should be around both legs, above the ankles and lightly tensioned. Place hands on chair back and lean into chair, keeping spine straight, bending forward 90 degrees from the hips. With both knees straight, slowly raise one leg behind so it’s in line with your torso. Hold for two seconds, then slowly return leg. Repeat nine more times. Do three sets of 10 reps on each side.
Lunges
Why Improves quad strength and leg stability, which helps protect knees from strain on steep downhills with a backpack.
How Step forward (about three feet) with one leg, bending both knees to 90 degrees and toeing off the back foot. Keep feet, knees, and hips facing straight ahead. Perform 20 lunges on each side.
Advanced As you lunge, swing both arms straight up. Harder: Add a backpack.
Fall/Winter Gear Guide
261 reviews and camping tips
Boost Your Apps
Add powerful tools and exclusive maps to your BACKPACKER apps through our partnership with Trimble Outdoors.
Carry the Best Maps
With BACKPACKER PRO Maps, get life-list destinations and local trips on adventure-ready waterproof myTopo paper.
FREE Rocky Mountain Trip Planner
Sign up for a free Rocky Mountain National Park trip planning kit from our sister site MyRockyMountainPark.com.
READERS COMMENTS
Welcome to our jerseys shop http://www.yourjerseyhome.com we would off you the best Nike San Francisco 49ers jerseys,Nike Baltimore Ravens Jerseys and best servise. We are professional jerseys manufacturer from china,wholesal.cheap nike nfl jerseys, mlb jerseys, nhl jerseys,nba jerseys and shoes. we offer the latest 2012 nike jersey, with the best quality and the cheapest price,
http://www.yourjerseyhome.com/Nike-NFL-Jerseys-c124.html Cheap Nike NFL Jerseys, the perfect jersey to let you enjoy the sport, to make you crazy for sports.
http://www.yourjerseyhome.com/MLB-Jerseys-c94.html cool base mlb jerseys and throwback mlb jerseys.
http://www.yourjerseyhome.com/NBA-Jerseys-c77.html Revolution 30 swing nba jerseys
http://www.yourjerseyhome.com/NFL-T-Shirt-c126.html wholesale NFL T-Shirt,
All Our Jerseys Are Sewn On and Directly From Chinese Jerseys Factory, hope to do longtime business with you.
Welcome http://www.21elitenfljerseys.com cheap nfl jerseys website, this site specializes in producing the NFL, MBL, NHL all kinds of jersey, we offer the latest 2012 nike jersey, with the best quality and the cheapest price, http://www.21elitenfljerseys.com/Nike-NFL-Jerseys-c124.html Cheap Nike NFL Jerseys, the perfect jersey to let you enjoy the sport, to make you crazy for sports, http://www.21elitenfljerseys.com/ MLB-Jerseys-c94.html Cheap MLB Jerseys, if you buy our http://www.21elitenfljerseys.com on the jersey, we give you a discount, http://www.21elitenfljerseys.com/NFL-Jerseys-c68.html Discount NFL Jerseys, integrity sales jersey purchase quantity we will free shipping http://www.21elitenfljerseys.com/NFL-T-Shirt-c126.html wholesale NFL T-Shirt, join us for freemembers have more discount.
[/pre]Cheap NFL,NBA,MLB,NHL
[url=http://www.jersey2shop.com/]cheap jerseys [/url]
[url=http://www.jersey2shop.com/]2012 nike nfl Jerseys[/url]
[url=http://www.jersey2shop.com/]nba jersey and shorts[/url]
[url=http://www.jersey2shop.com/]oklahoma city thunder jersey [/url]
[url=http://www.jersey2shop.com/NFL-Jerseys-c68/]official jeremy lin new york knicks jersey [/url]
[url=http://www.jersey2shop.com/NBA-Jerseys-c77/]NFL Jerseys Wholesale [/url]
NHL Jerseys China
[url=http://www.jersey2shop.com/MLB-Jerseys-c94/]blake griffin jersey blue [/url]NFL jerseys For Sale online.All Our Jerseys Are Sewn On and Directly From Chinese Jerseys Factory
[/pre]
[pre]We Are Professional China jerseys Wholesaler
[url=http://www.cheapjersey2store.com/]Wholesale cheap jerseys[/url]Cheap mlb jerseys
[url= http://www.cheapjersey2store.com/]Nike NFL Jerseys [/url]
[url= http://www.cheapjersey2store.com/ [/url]Cheap China Wholesael[/url]
[url= http://www.cheapjersey2store.com/]Wholesale jerseys From China[/url]
[url=http://www.cheapjersey2store.com/]2012 nike nfl Jerseys[/url]Free Shipping,Cheap Price,7 Days Deliver
[/pre]
[/pre]
We are professional jerseys manufacturer from china,wholesal
sports [url= http://www.cheapjersey2store.com/]Jerseys From China[/url]
[url=http://www.cheapjersey2store.com/NFL-Jerseys-c68]NFL jerseys China[/url]
[url=http://www.cheapjersey2store.com/NHL-Jerseys-c96/]NHL Jerseys China[/url]
[url=http://www.cheapjersey2store.com/NBA-Jerseys-c77/]NBA Jerseys China[/url]
[url=http://www.cheapjersey2store.com/MLB-Jerseys-c94/]MLB Jerseys China[/url]
[url= http://www.cheapjersey2store.com/]China Jerseys[/url],Free Shipping
[/pre]
[/pre]
We are professional jerseys manufacturer from china,wholesal
sports [url= http://www.jerseycaptain.com/]cheap jerseys [/url]
[url= http://www.jerseycaptain.com/]2012 nike nfl Jerseys[/url]
[url=http://www.jerseycaptain.com/NFL-Jerseys-c68] Revolution 30 nba jerseys [/url]
[url=http://www.jerseycaptain.com/NHL-Jerseys-c96/]jersey of nba chicago bulls direk rose [/url]
[url=http://www.jerseycaptain.com/NBA-Jerseys-c77/]nfl jerseys [/url]
[url=http://www.jerseycaptain.com/MLB-Jerseys-c94/]green bay packers jerseys wholesale [/url]
[url= http://www.jerseycaptain.com/]NFL Jerseys Wholesale],Free Shipping
[/pre]
[url=http://www.yourjerseyhome.com/]elite nike nfl jerseys sale[/url],
[url=http://www.yourjerseyhome.com/]2012 game nike nfl jerseys cheap[/url],
[url=http://www.yourjerseyhome.com/Nike-NFL-Jerseys-c124.html]good supplier soccer jerseys[/url],
[url=http://www.yourjerseyhome.com/MLB-Jerseys-c94.html]cool base mlb jerseys[/url],
[url=http://www.yourjerseyhome.com/NBA-Jerseys-c77.html]Revolution 30 nba jerseys[/url],
[url=http://www.yourjerseyhome.com/NHL-Jerseys-c96.html]2012 all star mlb jersey[/url],
We are professional jerseys manufacturer from china,wholesal.cheap nike nfl jerseys, mlb jerseys, nhl jerseys,nba jerseys and shoes. www.yourjerseyhome.com
Our <a href="http://www.joylouisvuittonoutlet.com">Louis Vuitton Outlet</a></strong> is inspired by the traditional doctor's bag, the Brea GM is elegantly feminine in glamorous Monogram Vernis leather. It's also supremely practical, large enough to carry a small laptop with ease.
GREAT article. I leave basically untrained - for the Camino de Santiago next week - this will at least give me things to think about whilst walking:)
GREAT article. I leave basically untrained - for the Camino de Santiago next week - this will at least give me things to think about whilst walking:)
Confirmed: Check Barefoot Running for the Complete Idiot. When Foot strikes, first thing that happens is an outside heal strike. Further as this article demonstrates foot then rolls to the inside heal while almost at same time engaging little toe-mound, then back momentarily to the inside heal while progressing to big toe mound to a big toe lift-off. Each of the four corners of the foot engage a complete kinetic chain from foot to top of head. Hands follow same sequence as foot while running. A complete fluid flow of the body in motion occurs. This is very important stuff to review in both walking and running to identify compensations culturally induced, or through injury or stress.
Why am I hearing bagpipes when I look at your "take the test" guy?
The description of how to walk reminds me of racewalking. It is not that the stride on level ground is short, but that there is less of the stride is in front of the body and more of the stride is behind the body. Also when you are using your hips as described the effect is your overall stride length is longer.
Why no mention of shin-splints and stress fractures and how to prevent them? It's a very common long distance hiking injury.
Also, enough with the barefoot fad already.
I have been hiking barefoot consistently for a couple years, and can generally do it every season but winter (and as long as the ground isn't very wet, a pair or two of wool socks help). I have always hated shoes and wear then as little as possible. I guess it isn't for everyone, but I find the sensation of feeling the trail is just as exciting as the sights and sounds. I also feel like I am making less of a negative impact. I have to be conscious of where I step rather than clumsily tromping through the bush.
Short strides can lead to blisters due to overheating. So it's best in my opinion to find a good balance, not just start taking baby steps as recommended here.
You're kidding...??? Maybe backpacker will teach me how to dress myself as well...
You're kidding...??? Maybe backpacker will teach me how to dress myself as well...
i snow ski barefoot and find it to be a more in tuned way to enjoy the nuances of the snow. this is something you have to build up to for maximum thermal value.
The third picture downhill "right" is an error. Tell me someone else caught this? Ha.
I personaly walk around barefoot as much as I can, but I almost never hike barefoot. Anyone who goes barefoot will agree with me, gravel sucks. In the article it says to hike barefoot to strengthen your tendons. I don't think you need to go totaly barefoot, but have shoes that let your feet move the way they are supposed to. While I don't hike barefoot, a well made pair of mocasins and a pair of good socks get the job done great.
Walked in woods for 50 years, Tried the Vibram rubber foot gloves but are using them mainly for workouts indoors.Still married to good shoes and boots for outdoor treks and activity.
Very good analysis, but I think you could also mention stride frequency and oxygen debt. I am a former distance running coach, who constantly advised athletes to "start slow". On a Nepal trek I observed fellow hikers begin the day excited and striding quickly--only to begin gasping within 30 minutes. Oxygen debt should concern everyone, but especially hikers at altitude. Aside from starting every day at a slower & controlled pace, benefit will also result from deeper breathing--and even more so from yoga breathing.
ADD A COMMENT