How to walk in the mountains: technique and pace

Mountain walking is a skill you learn, and it shows: two people with the same level of fitness can finish the same route with very different levels of fatigue, depending on how they manage their pace and foot placement.

A steady pace

For the first 15 minutes, start more slowly than you feel like walking. Then maintain a pace you can sustain for hours and that allows you to talk. A steady pace with short breaks of 3–5 minutes is more effective than alternating hard bursts with long rests.

Walking uphill

• Shorten your stride rather than lengthening it; let the slope determine its length.
• Place your whole foot on the ground whenever possible, so you are not relying solely on your calf muscles.
• Use natural rock steps rather than climbing up the loose earth beside them.
• On very steep slopes, zigzag along the path; do not cut across the bends, as this causes erosion and is exhausting.

Walking downhill

Most falls and joint damage occur on descents. Keep your knees slightly bent, lean your upper body slightly forwards and take short, frequent steps. Never descend with locked knees or run with a loaded rucksack.

Loose rock and grass

On scree, place your whole foot down and look for large, stable rocks. On wet grass or pine needles, there is far less grip than you might expect: slow down and use your hands if necessary. If the group is walking in single file across scree, keep your distance to avoid being hit by dislodged stones.

Walking poles

Adjust the length so your elbow is at about 90 degrees on level ground; shorten the poles uphill and lengthen them downhill. They provide stability and take the strain off your knees on long descents, especially when carrying a rucksack. On sections where you need your hands, stow them in your rucksack rather than leaving them dangling.

From around 2,500 metres, altitude sickness can occur, with headaches, nausea or insomnia. The response is to descend; determination and training cannot counteract it.