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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.
AnkleWhy Improves mid-gait stability during supination and pronation, and strengthens lower leg muscles to prevent ankle sprains and overuse injuries to the foot.
How Sit on the ground, with one leg straight ahead and other leg pulled in toward the groin. Loop resistance band around the middle of foot of the straight leg. Keep the band tensioned by pulling with both hands toward torso. With foot flexed, slowly rotate forefoot inward without allowing leg to rotate (keep knee facing ceiling). Repeat 20 times, then rotate foot outward 20 times, then push foot forward 20 times. Do three sets with each foot.
Side Step
Why Works inner and outer thighs to strengthen muscles that don’t get used much during running or biking, but are critical for stability during backpacking.
How With legs spread shoulder width apart and resistance band just above the ankles and lightly tensioned, bend knees slightly and side step, engaging muscles to pull against resistance band. Keep band taut: Don’t bring feet together when stepping. Walk for 20 feet, then side step back to start (facing the same way). Repeat two times in each direction.
Hip Abductor
Why Strengthens hip muscles, improving your ability to maintain good form while carrying a pack, and taking strain off knees and ankles.
How Stand with knees bent, hips and back slightly flexed, feet pointing straight ahead and shoulder width apart. Resistance band should be around both legs, just above the ankles and lightly tensioned. Place one hand on a chair back for balance. Keeping both knees straight, slowly swing one leg back at a 45-degree angle, leading with the heel. Hold for two seconds, then slowly return the leg back to the floor. Repeat nine more times, then switch legs. Do three sets on each side. (Note: If you train at a gym, hip abductor/adductor machines are also good.)
Foot
Why You have more than 100 ligaments in each foot. This strengthens them, which helps prevent collapsing of the arch and improves shock absorption during foot strike.
How While sitting in a chair, scrunch a towel on the floor with your toes; try to use all five toes just as you would fingers. Repeat 10 times on each foot. Easy? Try picking up a marble.
Monster Walk Why Improves balance and strength in thighs and hips, especially quads and gluteus medius (above quads), which helps with propulsion and strain of carrying pack weight.
How With legs spread shoulder width apart and resistance band just above the ankles and lightly tensioned, bend knees slightly and slowly walk forward by swinging legs out to create a semi-circle with each step. Walk for at least 20 feet, then walk backward to start. Repeat four times.
Plank Pose Why Strengthens abdominal muscles, which helps keep torso stable and prevents hunching or leaning too far forward.
How Lie on your stomach. Keep legs, hips, and back straight and raise into a push-up position. Harder: Lower halfway, with arms flush against torso, elbows behind shoulders (pictured). Too hard? Rest weight on elbows/forearms. Hold up to 30 seconds. Repeat five times.
Side Plank Why Improves balance and strengthens oblique (side) core muscles to increase stability under a load.
How From the plank pose, turn torso and stack feet. Keep body straight; balance on one arm and raise opposite arm toward the sky. Hold for 15 seconds. Repeat on other side.
Squats
Why Improves quad strength and leg stability, which helps protect knees by absorbing impact on descents. How Keep feet flat on the ground, shoulder width apart, and pointing straight ahead. With pelvis level and hands on hips, slowly bend knees and lower butt as if sitting in a chair. Straighten. Make sure your weight stays on your heels, and keep your knees behind your toes. Be careful not to “A-frame” knees (allowing feet and knees to flare out). Do 20 squats.
Advanced Through each up-down motion, swing one arm up as you lower, then down as you straighten. Repeat three arm swings: first above the side of the head, then overhead at a diagonal, then overhead to the front. Opposite hand is on hip. Avoid twisting your torso. Do 10 squats on each side.
Heads Up
It’s not fast (or easy), but this ancient method of hauling cargo builds a strong core.
Carrying a load on the skull puts weight as close to the spine as possible, says author Esther Gokhale, making the ancient technique highly efficient. She doesn’t recommend it for Westerners—it takes skill and neck strength—but says, “A small load can be very educational and even therapeutic.” It’s critical to engage the longus colli—essentially, flexing your neck. “Without this muscular support,” she says, “weight bearing leads to degeneration and arthritic changes in the spine.”
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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.
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