Uphill-downhill technique

UPHILL

When walking uphill, the body leans more forward than usual. Because of the increased energy going uphill, the muscles in the arms, thighs and the calf muscles are used 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 foot is 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 greater the pressure 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 do not extend in front of the body. On downhill stretches the pole thrust is slightly less powerful than when walking on level or inclining terrain. .