Help for the uphill slog

VNwalking · Nov 15, 2015

Some of us love hills, some of us dread them.
I was in the latter camp until meeting Swiss friends who never seemed happier than when they were walking up and up and up--and somehow I got used to it and caught the bug.
How to go uphill efficiently and easily is a learned art...partly about attitude, and partly physical.

As far as the latter is concerned, on another thread, Wokabaut_Meri told us about a physical way to make hills a little easier, and then SY chimed in with a YouTube link teaching it--the 'rest step' (not a joke, though some of us thought so at first!)
So here it is:

May all your hills be joyful ones!
(All thanks and likes go to Wokabaut_Meri and SY, also to Sheffield James who suggested this thread so as to reach a wider audience....)

Stephen Nicholls · Nov 15, 2015

Interesting concept, Viranani. Must try this the next time I find a hill.
[Not many in Suffolk UK. I can honestly say I've walked ALL the mountains in Suffolk..... on my knees ...... backwards. ].

C clearly · Nov 15, 2015

Thanks for the tip. I will test it tomorrow on the way up to O'Cebreiro!

peregrina2000 · Nov 15, 2015

Viranani said:
Some of us love hills, some of us dread them.
I was in the latter camp until meeting Swiss friends who never seemed happier than when they were walking up and up and up--and somehow I got used to it and caught the bug.
How to go uphill efficiently and easily is a learned art...partly about attitude, and partly physical.

As far as the latter is concerned, on another thread, Wokabaut_Meri told us about a physical way to make hills a little easier, and then SY chimed in with a YouTube link teaching it--the 'rest step' (not a joke, though some of us thought so at first!)
So here it is:

May all your hills be joyful ones!
(All thanks and likes go to Wokabaut_Meri and SY, also to Sheffield James who suggested this thread so as to reach a wider audience....)

Thanks, Viranani, like Stephen, I don't have any hills to try it out on. I would love to see a video of this that shows someone doing the step walking at normal speed. This video is very helpful but it does make the steps seem choppy and disjointed, since he is focusing on the details of the step. I can't figure out how I would make it smooth with that knee lock in there on every step.

And I also wonder whether this knee locking would have any negative impacts on other knee problems some of us old folks have.

VNwalking · Nov 15, 2015

peregrina2000 said:
I would love to see a video of this that shows someone doing the step walking at normal speed. This video is very helpful but it does make the steps seem choppy and disjointed, since he is focusing on the details of the step. I can't figure out how I would make it smooth with that knee lock in there on every step.

Here's Meri's description of it in action, from that other thread. I leave it to her to explain more if needed--I'm only the messenger!

Wokabaut_Meri said:
The technique goes by many names but I know it as the Rest Step or Mountaineer's Rest Step. If you Google it, there should be lots of descriptions, videos and images. Designed for high altitude mountains, it is slow and rhythmic. Basically, you step forward and lock the downhill knee with all your weight on that leg. This transfers your weight onto your skeletal system and gives your muscles a rest. The forward leg is merely resting against the ground, it carries no weight at all. It's a micro-rest within each step. Then you merely take up your weight on the forward leg, unlock the downward leg and let momentum swing it through.

The secret is to get this technique to flow and, if you can, synchronise your breathing to it. When you do, you can walk uphill forever.

Learning the rest step technique is fairly easy. It just initially feels weird and looks dorky. The next phase is to find the ideal micro rest time and this varies depending on the terrain, your fitness, how tired you are etc etc. Once you have this, you find a rhythm and it's beautiful. My hubby says that it reminds him of my old clydesdale. Think that's where I learnt it before I ever saw a mountain.

Wokabaut_Meri · Nov 15, 2015

Here's a video on a snow slope. Even though the instructor is on skis for some of the demonstration, this is probably the closest to the way that I was taught to walk uphill. If you look in the background, you will see some of the other skiers using the technique with a more rhythmic stride. I've used this technique for many years now and have no issues with either knee. The 'locking' is not a harsh lock but merely a pause on the back leg before you move forward. The pause varies according to how much rest you need at any particular time.

VNwalking · Nov 15, 2015

I'm a little confused. Is it my imagination or are these 2 videos teaching 2 different versions of the rest step?

VNwalking · Nov 15, 2015

C clearly, I hope you have an easy climb and perfect weather tomorrow so as to have a beautiful view from O'C!

jpflavin1 · Nov 15, 2015

Viranani said:
I'm a little confused. Is it my imagination or are these 2 videos teaching 2 different versions of the rest step?

I agree. They looked different too me.

Icacos · Nov 15, 2015

This technique was taught to my husband thirty-five years ago by a Swiss mountain guide who had long been transplanted to the Canadian Rockies. We refer to it as the 'Renner Step,' after said guide. I employ it constantly, most recently when I walked up two very long flights of steps.

peregrina2000 said:
...... I would love to see a video of this that shows someone doing the step walking at normal speed.........

As it was explained to me, 'normal speed' for this step is .... dead slow!

Wokabaut_Meri said:
The 'locking' is not a harsh lock but merely a pause on the back leg before you move forward. The pause varies according to how much rest you need at any particular time.

Excellently put. It would be interesting though to see how this technique works for those with existing knee issues.

Wokabaut_Meri · Nov 15, 2015

Yes, the two examples do differ but the effect is the same. I use the technique shown in the second video as per the detailed explanation provided below. When the back leg is straight and locked, there is no weight at all on the front so it could be kept back as per the first video but bringing it forward gives more stability. Normal speed is dead slow for this if used for its original purpose ie climbing at altitude in the mountains but I use it all the time and adapt my pace/rest to suit. Everyone eventually adapts the technique to their own particular circumstances. Try both options and see what suits best.

Hiking Technique - The Rest Step
Jeff Doran, author of the Smoky Mountain Hiking Blog and an online trail guide for Hiking in the Smokies

The "rest step" is a technique used by hikers to slow their cadence, rest their muscles and conserve their energy while trekking on steep terrain at high altitudes.
Essentially, the "rest step" takes pressure and strain off your muscles and transfers it to your bone structure.
Although it's mainly useful on snow, or on climbs at elevation where endurance is important, it can be employed on any trail with steep slopes. It's worked quite well for me on a couple of Colorado trails in recent years.

Here's how it works:

As you step forward on a climb, lock your rear knee and keep all of your weight on that rear leg. As you're swinging your other leg forward, relax the muscles in that leg. Once your forward foot comes to rest on the ground, keep it relaxed so that there's no weight on it. You can stop in that position for as long as you need to.
When you're ready to take the next step, shift your weight to the front foot, step forward with the other and lock the rear knee again, repeating the entire process.
The locked rear knee provides support for your weight without requiring help from the leg muscle. That means your leg, hip and back muscles get a rest, if only for a short moment. Stay paused in that position for however long it takes to avoid running out of breath.
For example, a mountain climber in the Himalayas may stay motionless between steps for 10 seconds or more. At lower altitudes, you might only need a half-second pause. The key is to get into a steady rhythm of doing the same thing for each step you take; a hiking technique that may take some time to adjust to.

VNwalking · Nov 15, 2015

Great explanation, Meri, thank you...confusion cleared!

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