Both new and experienced hikers might find that when the hills get steep, they have to take frequent breaks because their legs or their lungs are screaming. Sound familiar? Try the Rest Step on your next hike!
It’s a very simple technique that can be used anytime you encounter a steep hill, saving not only your legs but your lungs as well.
The Rest Step method was originally developed for snowy slopes at high elevations where mountaineers would struggle to get enough oxygen to their muscles at rest, let alone while they were going uphill.
As soon as you can't get enough oxygen to your muscles while they're working, your body will go into an anaerobic state (as in without oxygen). Your body cannot work anaerobically for very long and will force you to stop. But at high elevations, the consequences of working anaerobic are much higher. It is much wiser to stay aerobic in how you are working.
Why The Rest Step Works
One of the reasons the Rest Step works is by slowing down. It relies on you taking momentary, complete breaks with every single step on uphill sections of trail. But ironically, you'll likely go faster as you're not burning yourself out by working anaerobically.
The Rest Step will not work on flat or downhill sections. In those situations we want momentum, whereas in uphill portions we want that momentary rest.
This method also benefits your muscles. Since every single step gives you an opportunity to completely relax your leg muscles, you will likely feel less fatigue over longer hikes. From personal experience, the last time I used this technique was when I was hiking with 80-pound packs… It was maybe the only reason that I made it to the end!
How To Do The Rest Step
You can practice the Rest Step on stairs at home before you bring it out to your next hike.
There are two phases to the movement: the rest phase and the swing phase.
Rest Phase: You want to start with all your weight on your back leg. Your front leg and arms are unweighted and can be lifted while you’re in between steps.
Swing Phase: Straightening the front leg and moving back leg forward.
Size of step: When you’re on the trail, the size of your step will be determined by the terrain. And if you are feeling fatigue setting in while taking larger steps, you can always change to a shorter step movement instead.
Focus on form: A straight leg doesn't mean a hyperextended leg. Avoid sending your knee back all the way. You want a straight leg, but that doesn't mean you have to be maxed out on the joint. Your skeleton should be supporting your weight, not your muscles.
Keep your heels planted: This might be hard on really steep terrain, but use rocks or roots or other features on the trail to avoid burning out your calf muscles by being on your tiptoes as you climb. This heel down position if you have adequate ankle flexion, so if you struggle with this check out the video below for an easy calf mobility and strength session.
Match your breath to your steps: This is really going to help you if you tend to hold your breath while you're hiking, and it also really helps you get into a rhythm of travel.
I wouldn't recommend this technique if you don't have that many hills and you're okay with working and aerobically for a short, steep section. But if you need to go a really long distance or you're out there for a long day, then the Rest Step is an amazing tool to have in your toolbox.
I hope you have a WILDR Day!
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