Basic Knowledge of Mountain Terrain:
Hiking in the mountains is different from walking on city asphalt roads, as there are many uneven paths with ups and downs. Even on relatively well-maintained routes designed for beginners, such as the Taishanjian Steps on Shenzhen's Wutong Mountain, you may still encounter rugged stone paths, tree roots growing everywhere, or rolling rocks. A moment of carelessness can easily lead to loss of balance, resulting in a back strain or a fall. Moreover, when walking up and down steep slopes for extended periods, if you walk with the same gait as you would on a city street, you'll quickly become out of breath and may even be too exhausted to continue.
Hiking in the wild requires a unique walking technique different from that used on typical city streets. Here, we will explain the various hiking techniques based on the main characteristics and representative terrains encountered on mountain trails.
First, you need to have a basic understanding of different slopes and their definitions:
Slope: A slope is formed at an angle greater than 2 degrees
Gentle slope: less than 30 degrees
Moderate slope: between 30 and 45 degrees
Steep slope: between 45 and 60 degrees
Very steep slope: between 60 and 80 degrees
Vertical wall: between 80 and 90 degrees
Overhanging: more than 90 degrees
Walking Techniques: Basic Footwork and Rhythm
1. Align Your Center of Gravity Along One Line
The hiking technique on mountainous terrain is different from walking on flat city asphalt. Usually, on pavement, your feet swing naturally in a horizontal direction. But on mountain paths, the terrain is uneven and sometimes even features rolling rocks, making it much harder to walk.
When hiking, the most important things are your “walking posture” and “footsteps.” First, let’s talk about posture. Your head, waist, and feet should remain aligned along the same line of gravity, and you should often use this line as the axis of your body as you move forward.
Method: Lift one knee, plant the other foot for balance, and avoid using force in your shoulders. As you shift your center of gravity from the back foot to the front foot, move your head and waist forward. Do not let your front knee jut out, then step forward with the back foot to establish a new center of gravity. This method of alternately shifting your head, waist, and foot weight is the correct walking posture.
Footsteps: Whether going uphill or downhill, the most basic principle is to take small steps. With this hiking method, you can maintain the same pace even without looking ahead, which not only helps you keep your balance but also reduces fatigue.
2. Take Small Steps and Walk Slowly
Compared to other sports, outdoor activities have one major characteristic: they involve long durations and require carrying personal gear and supplies. If you’re walking on a mountain path with many ups and downs for a long time, walking quickly with large strides—as you might on a city street—will quickly leave you out of breath. Beginners are advised to walk at half their normal speed, taking small steps and leisurely strolling uphill.
Hiking is not just a leg exercise, but a full-body workout. You can use arm swings to balance your body, adjust your stride, and control your rhythm.
Beginners who feel tired even on gentle inclines often rely solely on the strength of their lower leg muscles to push upward, while the upper body muscles remain inactive. In contrast, experienced hikers distribute the necessary effort across every step, engaging muscles in the wrists, back, abdomen, shoulders, and throughout the entire body. Beginners can improve engagement by simply swinging their arms freely as they hike, allowing all muscle groups to contribute effectively.
A common mistake beginners make is shuffling their feet or hiking with a casual walking pace. Walking this way on mountain paths makes it harder to maintain balance, increasing the risk of tripping over obstacles and falling. Additionally, because your body expends extra energy trying to stay balanced, you’ll tire more easily. To prevent this, be sure to lift your feet clearly, take small steps, and walk steadily and slowly.