Walk or run uphill: when walking pays off
In trail running, walking steep ramps is often more efficient than running. From what gradient it pays off and how to train it.
In the mountains, walking isn't giving up. The best trail runners walk steep ramps because, beyond a certain gradient, power hiking costs less energy than running and is barely slower.
From what gradient?
It depends on the runner, but for many the switch point lies between 15 and 25%. Below it, running usually pays off; above it, a long, active hiking stride is often just as fast and far more economical.
Why it matters in long races
In an ultra, energy is the limiting resource. Running ramps you could walk burns reserves you'll miss in the final hours.
How to train it
- Practise power hiking on steep hills, hands on thighs or with poles.
- Include walking sections in your long mountain runs.
- Do long hills alternating running and walking to find your switch point.
Measure it
Your watch's cadence shows when you were running and when you were walking on each section. Traincontrol analyses your runs and tells you from what gradient you usually switch to walking.