Pick up the pace for a fitter body and mind

Fast hiking offers many of the benefits of running, lessens injury risks, and is a great way to get out into nature.

Fast hikers occupy the middle ground between ramblers and trail runners.

Going on a walk next weekend? It might be time to pick up the pace. Fast hiking – a cross between rambling and running – is becoming increasingly popular. Fitness retailers are reporting a rise in sales of specialist equipment, while fast-hiking groups are springing up in response to the demand.

“A large number of people just don’t like running but want similar benefits from a workout,” says Simone Dill, a trainer who has recently launched several fast-hiking groups in England.

“A fast-paced hike provides the cardiovascular and muscle-strengthening benefits of running but allows for stopping and immersing yourself in nature and the scenery.”

For people like me, fast hiking offers a happy medium. I love to run but my partner does not. Fast hiking is a fresh compromise. It feels more like a workout than a leisurely ramble – my muscles ache when we finish.

Retailers and manufacturers are reporting an upswing in sales of fast-hiking equipment, such as specialist boots and lightweight jackets and backpacks, indicating that more of us will be speed walking in the months ahead.

“Fast hiking is a test of endurance rather than strength,” says Matt Withey, a spokesman for Cotswold Outdoor, who is tracking the trend. “It gets the heart rate rising and the adrenaline pumping, but a big draw is that people are experiencing nature in a very primal way.”

The latest figures show “a strong upward trend” in walking “for leisure” – there are twice as many walkers than in 2019. And if walking is your preferred form of exercise, fast hiking will maximise fitness and health.

What really sets it apart is pace. On average, ramblers may cover 3km to almost 5km in an hour and trail runners anything from 9.5km to 16km or more in the same amount of time.

Fast hikers occupy the middle ground, moving at an average overall pace of 6.5km/h to 8km/h, which is enough to break a sweat.

It blasts calories, too. Someone weighing about 70kg can expect to use about 32 calories an hour walking on level ground at a moderate pace but double that when moving quickly on uneven trails.

“There are not many easily accessible activities that will raise your heart rate to a level that promotes fitness,” Dill says. “Running is one, but faster hiking is a viable alternative.”

Each hiking stride engages the same muscles used in running, including the hamstrings, the quadriceps in the thighs, the iliopsoas at the front of the hips and the gluteus maximus.

“Hiking downhill at speed really works the quadriceps and calf muscles as you work against gravity to control your descent,” says John Brewer, a sports scientist and author of Running Science: Revealing the Science of Peak Performance.

What’s more, he adds, “there is less impact on the body than with continuous running, which makes it better for people with joint problems”.

A study published last year showed it’s not just how many steps you clock up but how quickly you do so that matters. Faster walking is associated with better outcomes for a range of conditions including dementia, heart disease, cancer and premature death, according to the researchers from the University of Sydney and the University of Southern Denmark.

Just make sure you maintain a pace that is comfortable, but at which you know you are being challenged. Here’s how:

1 Start locally

A big mistake is to tackle an epic walk from a guidebook. Instead start small, fast hiking around local parks, before tackling steep hills and uneven ground that will test your agility.

2 Take small steps rather than long strides

Be careful with your footing. “If you’re wondering whether to take one step or two, take three,” says the running coach Sam Murphy. Tom Bosworth, a former Olympic race walker and speed-hiking enthusiast, recommends giving way to natural momentum downhill. “Get used to using downhill sections to relax and quicken your pace,” he says.

3 Choose the right footwear

Regular running trainers won’t provide the support you require for ankles and feet, while leather walking boots are too heavy and cumbersome for fast hiking. What you need are shoes that are lightweight, grippy and ideally waterproof. Shop around for specialist speed hiking footwear.

The Times