Relentless Forward Progress_ A Guide to Running Ultramarathons - Bryon Powell [38]
Lean on Me: Get a Boost From Trekking Poles*
* This section is adapted from the article “Run Quietly and Carry Two Big Sticks: Trekking Poles Take Off with Trail Runners” that I wrote for the June 2010 issue of Trail Runner magazine.
European trail runners long ago accepted the use of trekking poles during mountainous outings. Americans were slow to adopt poles, but are using them with increasing frequency. Trekking poles are most useful when climbing. It’s easy to envision a runner on a steep trail, stooped over with hands on knees in an attempt to recruit his or her arms for propulsion. Now imagine a pole-planting runner gaining those upper-body strength benefits without bending over. Some runners also find that poles promote a quicker, more efficient cadence when climbing.
Krissy Moehl won the 2009 Ultra-Trail du Mont-Blanc, a highly mountainous 103-mile race through the Alps, using poles for the first time in a race. When asked if poles helped, she replied, “Definitely! I cranked on those things, especially in the later miles. There were three significant climbs in the last 30 miles, and I was able to really pull on the poles.”
In a longer race, not only could the increased climbing rate help your time, but the poles could leave you with more in the tank late in the race. After the Leadville 100, ultramarathon veteran Garett Graubins said, “I think they saved my legs just a tiny bit with each step. And, during a 100-mile race, that sort of molecular-level conservation can really add up.”
How to Walk Uphill
Even though you walk around every day, you may still have something to learn about walking uphill. The most common mistake is climbing with the wrong muscles. Physical therapist Tonya Olson states, “You should push yourself up with your glutes, rather than pull yourself up the mountain with your quads and calves.” Not only will you be using a bigger set of muscles when you need them most, you’ll be resting other muscles for farther on down the trail.
To help engage your glutes (aka your butt), lean slightly forward with your center of mass slightly in front of your pelvis. Olson suggests, “Lean into the hill to the extent that you feel yourself engaging your glutes.” However, you don’t want to hunch over. Be sure to keep your back straight.
Once you are using your glutes, focus on shortening your stride and maintaining an even cadence. Long strides with a large moment of suspension are a big energy waster, as they require greater effort to overcome the pull of gravity. Foot placement should be such that when you look down, your line of sight falls even with your toes.
Consider using trekking poles while walking up extremely steep or long climbs, particularly in marathon or longer events. They can help you power up a hill. In contrast, you don’t want to use your hands on your knees while you’re climbing, as that’s a sign you’re engaging your quads rather than your glutes.
What’s the single best way to improve your walking uphill? Practice walking uphill. Otherwise, Olson advises trying any activity or exercise that isolates the glutes, such as side-lying hip abduction, a single leg bridge, or a split squat with your rear foot elevated.
This essay is adapted from the article “Walk, Don’t Run: How Walking Uphill Can Speed Up Your Trail Runs” that I wrote for the March 2011 issue of Trail Runner magazine.
Trekking poles provide a big boost in the mountains. (Photo by author)
Don’t necessarily put the poles away before heading down a steep or technical trail. They enhance both downhill stability and confidence, not to mention taking the strain off blown quads or a tweaked knee. As a bonus, an expert user slaloms down switchbacks by pushing off the outside of the turn with a pole.
Adverse terrain and conditions can also warrant using poles. For