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Uphill-Downhill Technique!

UPHILL

When walking uphill the body leans forward more than usual. The use of the arms is more powerful while the muscles at the back of the thighs and the calf muscles are also called upon to a greater extent. Vigorous use of the poles helps to lengthen the stride on inclines.

Pole thrust on uphill sections spreads the load from the legs to the upper body. Uphill walking is excellent training for beginners as it helps learning the use of the arms.

DOWNHILL

When walking downhill the stride is shortened and the center of gravity held lower. The knees are kept slightly bent the whole time and neither is the foot extended as it pushes off from the ground. The weight is shared between the pole striking the ground and the heel of the opposite foot. The more strain taken by the pole the less weight is borne on the opposite leg. The feet are constantly engaged in braking and are also slightly raised towards the back. The poles are not brought in front of the body.

On downhill stretches the pole thrust is slightly less powerful than when walking on level or inclining terrain.

Technique content copyright by: Exel Nordic Walking