For today’s newsletter, Coach Sage Canaday gives you 9 elements to consider as to whether you should be running or power hiking.
- Altitude ☁️
As you climb to higher altitudes, running becomes more taxing because of the reduced oxygen levels. In these cases, power hiking is often the more efficient option to avoid overexerting yourself. Personally, I’ve found that when racing at higher altitudes, my breathing becomes a major indicator of when to switch from running to hiking. Once I start gasping for breath, I know it’s time to hike. This is especially important early in a race—if it’s a 100-mile ultra, for example, I don’t want to be struggling with my breathing too soon.
- Steepness (Grade) 📈
The steepness of the trail is a major factor in deciding whether to run or hike.
5% Grade: This is the kind of incline you see on many highways or roads, and it’s typically runnable for most people. It’s gentle enough that maintaining a running pace doesn’t strain your muscles too much.
10% Grade: At this point, the hill is much steeper. Depending on your fitness level and how far into the race you are, you may start to feel the need to power hike. I personally enjoy running up moderate hills, but at a 10% incline, especially during a longer race, I start to seriously consider power hiking.
15% Grade: This is very steep, and most treadmills max out at this grade. For me, running a 15% incline for an extended period is exhausting, and I almost always switch to power hiking.
- Race Distance & Duration 🏆
In shorter races, like a 30K or even a long training run, I might be more inclined to run up hills that I would hike in an ultra. But in ultra races—especially those that are 50K or longer—it’s critical to pace yourself. For races like a 100-mile or 160K ultra, you’re likely to be power hiking a lot of the uphills, particularly early on. In races like the Western States 100, you don’t want to burn out by running up every hill from the start. Power hiking early helps preserve your glycogen stores and saves your legs for later in the race when you really need them.
- Fitness & Strengths 💪
Your personal fitness level and strengths as a runner play a big role in how much you can run versus hike. I consider uphill running one of my specialties, and I love runnable uphills. That said, even with strong uphill running ability, it’s essential to know when to switch to power hiking to avoid fatigue. Some runners may excel at downhill running, which means they can conserve energy on the uphills by hiking. For me, if the incline exceeds 20% (unless, say, it’s something like an all-out vertical K race), I’ll start power hiking to conserve energy.
- Energy Conservation & Pacing ⏰
The most important thing to monitor when deciding whether to run or hike is your breathing and heart rate. I recommend staying in a zone where you can carry on a conversation—once you’re gasping for breath, you’re likely pushing too hard, especially early in a long race. I rely on this guideline during ultras: if I can’t talk comfortably, I know I need to slow down or start hiking. Power hiking helps me stay in the aerobic zone, avoiding spikes in heart rate that would deplete my glycogen too quickly and force me out of the fat-burning zone. This pacing strategy is essential in longer races like a 50K or 100-mile, where managing energy over the hours becomes critical.
- Trail Technicality ⛰️
Another important factor is the technical nature of the trail. If the trail is smooth or paved, it’s easier to maintain a running motion, even on steeper inclines. But on rocky, uneven terrain, power hiking is often more efficient. If the trail requires you to step up or jump over obstacles, power hiking saves energy and reduces the risk of injury. I’ve had races where technical trails, especially with large rocks or steps, forced me to power hike even if I felt capable of running on a smoother trail.
- Environmental Conditions ❄️
Sometimes, the environment dictates whether you run or hike. Icy or snowy conditions, for example, make running dangerous and inefficient. In such cases, power hiking is often necessary. I’ve also found that using poles can help in these situations—they provide extra balance and stability, allowing me to hike more efficiently without slipping or wasting energy.
- Power Hiking Technique 📚
Like any skill, power hiking requires practice. It’s important to incorporate steep hill repeats, long uphill runs, and power hiking into your training, especially if you’re preparing for a mountain race. Personally, I like to include uphill tempo runs in my training, where I focus on sustaining a high intensity for 20-30 minutes. These workouts build my strength and help me feel confident in my ability to transition from running to hiking during a race. With consistent practice, you’ll find that you can hike efficiently on grades where you might have struggled before.
- Fatigue & Bonking 😮💨
In longer races, fatigue is inevitable, and sometimes you’ll need to hike simply because running isn’t an option anymore. I’ve experienced this in races where, late in the event, I start feeling muscle fatigue, cramping, or even the early signs of bonking. If you’re low on fuel or dehydrated, power hiking can help you get through the tough moments without completely burning out. At this point, I focus on maintaining forward momentum, knowing that running could push me over the edge.
Personal Experience & Lessons:
In some races, I’ve seen other runners power hiking next to me while I continue to run, and they sometimes pass me. This highlights that power hiking can often be just as fast, if not faster, than running on steep inclines. It’s something that requires practice and confidence, but it’s also about understanding your own limits and strengths as a runner.
In shorter races (half marathon or less), you might push harder and run more of the uphills since you’re less concerned about bonking or glycogen depletion. In longer ultras, though, managing your energy is key. Avoid spiking your heart rate too high, and save your legs for later sections of the race when you’ll need every bit of strength to push through.
All in all, listening to your body, practicing your hiking technique, and staying mindful of your energy levels, you can make smart decisions about when to hike and when to run!
Happy running,
- Coach Sage