Running vs. Hiking: The Science of Pacing Steep Climbs

The decision to transition from running to hiking in ultrarunning relies on a complex interplay of physiology and mechanics rather than a universal grade percentage. While common advice suggests a fixed cutoff—often around 10%—research confirms that no such number applies to every athlete or course. Instead, the optimal crossover point shifts based on speed, accumulated neuromuscular fatigue, and the specific mechanical load placed on muscle groups like the knee and hip extensors. Efficient locomotion requires managing these factors over long durations, where walking often becomes more economical by reducing vertical oscillation and preserving energy. Athletes should prioritize Rate of Perceived Exertion (RPE) over fixed metrics, practice hiking as a deliberate skill in training, and use alternating run-hike strategies to distribute mechanical stress across different muscle groups throughout a race.