What Is Speed Hiking?
Essentially speed hiking is where trail running meets regular hiking .
It has its origins in fast and light backpacking (fastpacking) and ultra trail running (power hiking) . It employs efficient movement in terrain that might preclude running or as a faster , lighter way to approach traditional backpacking or mountain hiking terrain.
However, from a Primal Regeneration perspective it is much more than that. It is walking outdoors with speed and flow.
Maximising the benefits of exercising outdoors without some of the cardiotoxic and joint battering effects of distance running . If your goal is to exercise for health , wellbeing and increasing your health-span this is a great option . Sure , if you have competitive , time based goals then running is obviously the faster approach. Yet even in mountain distance running , it has been shown that at a certain gradient speed hiking is a more efficient and faster way to approach the climb than trying to run. I challenge you also to consider whether running against the clock is really something that you need to do given the potential negative effects.
As a prior endurance competitor and trail runner, I could never see how walking could be enough.
After experiencing a health setback in part related to my chronic endurance training, I was forced to walk slowly and was limited to flat terrain for some time. However, persistence with the Maffetone approach to my training (basically keeping my max endurance training heart rate to 180-age) I am now enjoying speed hiking long steep hills again and enjoying the buzz of moving fast in the outdoors.
What are the benefits of Speed Hiking for you?
Speed hiking is great for everyone with the ability to walk outdoors.
A recent prospective study demonstrated the cardiovascular and cancer risk reductions of walking 10000 steps per day. It also showed increased morbidity and mortality protection from increased pace of the walking.
Getting outdoors for your exercise alone has numerous benefits which we have covered in other posts.
Why not just run?
Surely if walking faster is better then running would be best?
The problem is if you do lots of cumulative hours of endurance exercise between fat burning and maximal pace, it can have numerous negative effects on the body. There is increased risk of damage to the heart, the joints , musculoskeletal overuse injury and fatigue as you age.
By walking, you reduce the impact load on the joints, reduce the heart stress but reap the cardiovascular, immune and increased health-span effects .
Why not just walk at a regular pace?
By all means walk at any pace. However as we have said, faster paces will afford an increased benefit. That said, you need to start at a pace that keeps you in that fat burning zone . The speed will increase for a given heart rate as your fitness improves.
Is any special equipment required?
No not really and that's one fabulous aspect of walking as a fitness modality. Of course shoes that fit, are durable and suit the terrain are the most vital.
Another consideration is using walking poles . The fittest athletes as a group are nordic (cross country) skiers and these people train on dry land walking with poles also. The poles do a number of things. They increase your energy expenditure at a given pace by almost 20%. Interestingly you can increase your waking pace by using them as well: by a bit over 20%. Obviously increasing your pace also increases energy expenditure.
The poles also decrease the forces through your lower limb joints- especially welcome on long downhills.
Where can I speed hike?
Anywhere you can go for a walk you can speed hike.
However, there are added benefits of getting outside, in a natural environment and make an adventure of the process. The playful approach of adventure has psychological benefits including stress reduction, improved cognition, self efficacy and identity.
Start on flatter or gently undulating trails and as your fitness improves , incorporate hill climbs and descents.
Gradually increase your distance , develop a wish list of hikes you want to do. Plan some travel around speed hiking adventures . The possibilities are limited only by the limits of your imagination.
Primal Regeneration is about celebrating outdoor activities and reclaiming the ability to enjoy these as you get older.
