Find your stride: Understanding gait speed for hiking

For every hiker, that first step onto the trail ignites a spark of adventure. But have you ever set off with visions of a leisurely stroll to a nearby peak only to find yourself struggling to reach the summit before sunset? It can often leave you wondering, what speed should I be walking? That’s where gait speed, your sustainable walking pace, becomes important. It’s the secret hiking speed formula for planning realistic hikes, pacing yourself strategically, and ultimately, maximising your enjoyment of the journey.

Think back to your last hike. Did you underestimate the time it took, leaving you scrambling to cover ground? Or maybe you overestimated your pace, ending up exhausted before reaching the scenic overlook. That’s where understanding your gait speed comes in. It helps you understand and establish a good hiking pace.

Time & distance planning

Knowing your typical gait speed helps you estimate how long a hike will take and plan your itinerary realistically. It also allows you to pace yourself during the hike, avoiding overexertion and ensuring you have enough energy to finish. On my earlier adventures, I remember being overly optimistic about covering a 15km trail through a stunning river gorge. Factoring in my usual gait speed, I set off at a brisk pace, only to realise halfway through that the terrain was more challenging than I thought and that sunset would catch me before I returned to my car. Lesson learned: factoring in my typical 4km/h pace and adjusting it for a more challenging 2km/h river walk saved me from future risk of being caught after dark.

Read more about Time and Distance Planning here.

Fitness and efficiency

Gait speed can be used as a benchmark for your fitness level. As you train and improve your cardiovascular health, your gait speed will likely increase. Additionally, an efficient gait minimises wasted energy, enabling you to cover more distance with less effort. I remember that first breathtaking summit I reached after months of consistent training. My gait speed gradually increased from 3km/h to 4km/h, reflecting my improved fitness and endurance. It became a personal benchmark, motivating me to keep challenging myself.

Injury prevention

Maintaining a comfortable gait speed reduces stress on your muscles and joints, particularly on difficult terrain. Pushing yourself beyond your sustainable pace can lead to fatigue, overuse injuries, and even accidents. Last year, I tackled a challenging uphill hike with a heavy overnight backpack. Ignoring the strain on my body and pushing my usual pace led to an ankle tweak. Now, I prioritise maintaining a comfortable gait, reducing stress on my body and enjoying the hike pain-free.

Group dynamics

When hiking with others, understanding your individual gait speed helps you set realistic expectations and adjust your pace to match the group, preventing frustration and ensuring everyone enjoys the experience. Once, I joined a group hike and struggled to keep up with everyone’s enthusiastic strides. Trying to match their pace left me short of breath and unable to truly appreciate the scenery around me. Recognising my slower, 3.5km/h pace due to a recent injury allowed me to communicate to the group that adjusted the pace accordingly, enjoying the conversation and stunning views without pushing myself beyond my limits. On another group hike, we had a mix of experienced hikers and beginners. By understanding everyone’s individual gait speeds, we adjusted our pace and enjoyed the hike together, sharing stories and appreciating the diverse skills within the group.

Read more about keeping your group together here.

Factors affecting gait speed

Remember, gait speed is not a fixed number. It can vary depending on several factors, including:

• Fitness level: The stronger and fitter you are, the faster your gait speed will likely be.
• Terrain: Hiking uphill naturally slows you down, while flat or downhill trails allow for faster speeds. Rocky terrain with loose scree, boulders or slippery rocks can also slow you down as more care is needed to navigate these sections. Picking your way along overgrown trails or river banks can also add to the time of your hike.
• Pack weight: Heavier backpacks significantly reduce your gait speed.
• Altitude: Thin air at higher altitudes affects your breathing and stamina, impacting your pace.
• Weather conditions: Extreme weather can throw a wrench in your plans. Scorching heat can zap your energy quickly, while frigid temperatures stiffen muscles and make movement sluggish. Even heavy rain or persistent snowfall can slow you down.

Gait and gait speed

Gait and gait speed are closely related, but they represent different aspects of walking:

Gait: Refers to the manner in which you walk, encompassing the entire pattern of movement of your body as you progress forward. This includes factors like:

• Step length: Distance between successive heel strikes of the same foot.
• Cadence: Number of steps you take per minute.
• Joint angles: How your knees, hips, ankles, and other joints move throughout the stride.
• Foot placement: How your feet contact the ground and roll through the step.
• Posture: Overall body alignment during walking.

Gait speed: Solely focuses on the speed at which you walk, typically measured in meters per second or centimeters per second. It is calculated by dividing the distance traveled by the time taken to cover that distance. Therefore, gait speed is just one aspect of your overall gait. It tells you how fast you’re moving but doesn’t provide information about the specific way you’re walking. Both play crucial roles in:

• Mobility and independence: Maintaining a good gait and adequate speed allows you to perform daily activities and navigate your environment safely.
• Overall health: Studies have shown that slower gait speed can be a predictor of various health issues, particularly in older adults.

The secret hiking speed formula

This section dives deeper into the practical application of gait speed for planning and executing successful hikes:

1. Calculating your individual gait speed:

1. Start by finding a flat, level path where you can walk comfortably for 10 minutes. Measure the distance accurately.
2. Time yourself as you walk the entire distance at a comfortable pace, maintaining consistent effort.
3. Divide the distance traveled by the time taken to get your gait speed in meters per second (m/s) or kilometers per hour (km/h).
4. Repeat this test a few times on different days to get an average value.

2. Planning hikes using your gait speed:

1. Research the length and elevation gain of your desired hike.
2. Use online tools or hiking apps that factor in your gait speed and elevation changes to estimate the total hiking time.
3. Adjust the estimated time based on additional factors like breaks, photo opportunities, and terrain difficulty.
4. Plan your itinerary with realistic time frames, accounting for rest stops and potential delays.

3. Pacing yourself on the trail:

1. Monitor your pace regularly using a GPS watch or app that tracks distance and time.
2. Adjust your pace throughout the hike based on terrain changes, fatigue, and weather conditions.
3. Remember, it’s better to start slower and gradually increase your pace than to overexert yourself early on.
4. Listen to your body and take breaks as needed, even if it means taking longer than planned.

4. Tips for optimising your gait:

• Choose comfortable, well-fitting hiking boots that provide good support.
• Maintain good posture with a straight back and core engaged.
• Swing your arms naturally and avoid hunching over.
• Take even, controlled steps with a slight heel strike and push off from your toes.
• Focus on smooth, efficient movements rather than speed.

5. Remember, gait speed is a guide, not a rule:

1. Don’t compare your gait speed to others, as fitness levels and terrain preferences vary.
2. Focus on enjoying the hike and finding a pace that is sustainable and enjoyable for you.
3. Listen to your body and adjust your pace as needed to avoid fatigue and injuries.

By understanding and utilising your gait speed, you can transform your hikes into enjoyable, well-paced adventures, allowing you to truly connect with the trail and savor the experience.

Research and planning: Unlock your ideal pace

Naismith’s rule: This handy formula provides a rough estimate of hiking time, accounting for terrain and elevation gain. While not perfect, it’s a great starting point to get a general idea of how long your hike might take.

Hiking resources: Websites, guides, and even apps offer a wealth of information on planning hikes based on different gait speeds. Explore various resources to find suggestions and recommendations tailored to your fitness level and desired pace.

Beyond the steps: Embracing the journey

While the spirit of adventure may beckon us to the trail, true appreciation lies in understanding our own rhythm. Discovering your comfortable gait speed is not about domination, but rather forging a peaceful harmony with the path. Imagine not just reaching the summit, but savoring every step along the way, breathing in the fresh air, and capturing the breathtaking scenery. Your gait speed becomes your guide, ensuring you have the energy and focus to truly immerse yourself in the experience.

So, the next time you lace up your boots, remember, the trail unfolds not at the pace of others, but at your own. Let your gait be your guide, and discover the joy of a hike truly walked, not conquered. Embrace the journey, and the trail will reward you with memories that last a lifetime.