How to Walk - Improve your stride

Running Man


Why
Trains legs (especially quads and hamstrings) and hips for the strength and balance you need to carry a backpack. It also increases overall body stability during the single-leg phase of your gait (when your weight is on one leg and the other is swinging forward).

How
Slowly raise one leg and the opposite arm in right angles, with raised foot level with the opposite knee and hand of raised arm level with forehead. Hold pose for two seconds. Without letting raised leg touch the ground, slowly swing it back, tilting torso forward and bringing opposite arm backward. Bend opposite knee slightly for stability. Leg in back should be bent at a right angle, with thigh, torso, and neck forming a straight line that is diagonal to the ground. Hold pose for two seconds, then swing leg back to place both feet flat on the ground. Repeat five times on each side.

Advanced
Do it on a pillow, or uneven ground with good traction.

Source: Backpacker

Single-Leg Balance



Why
Strengthens feet, legs, and hips, and improves balance when you’re striding with a pack.

How
Barefooted, stand on one leg with hands on hips and raised leg bent at a 90-degree angle. Spread toes to help stabilize. Hold for 30 seconds, once on each side.

Advanced
Stand on uneven ground.

Source: Backpacker

Lateral Step

Why
Improves balance and strengthens calves and thighs so lower legs can provide maximum stabilization during mid-phase (pronation/supination) of a healthy gait.

How
Stand on a stable step that is one to two inches tall. Place hands on hips, with feet flat and pointing ahead. Slowly tilt your torso forward, bending at the hips while extending one leg straight out with flexed foot. Lower heel to the ground with the other leg bent as needed. Stick your butt out with spine straight. Don’t let your weighted knee drift inward or outward. Slowly return foot to neutral position on step. Do two more, then switch to other leg. Do five sets of three reps on each side, alternating left and right.

Advanced
Gradually increase height of step, up to eight inches.

Source: Backpacker

Hip Flexor

Why
Strengthens hip muscles to improve their ability to function under a load and to take strain off the knees and ankles.

How
Hang from a chin-up bar with your legs dangling straight down. Bend your knees and lift them toward your chest while crossing your knees to your left side. Lower back down over a three count. Lift your knees again, this time crossing them toward the right. Do three sets of eight.

Advanced
Hold a basketball (or even harder, a medicine ball) between your knees.

Source: Backpacker

Lunges



Why
Improves quad strength and leg stability, which helps protect knees from strain on steep downhills with a backpack.

How
Step forward (about three feet) with one leg, bending both knees to 90 degrees and toeing off the back foot. Keep feet, knees, and hips facing straight ahead. Perform 20 lunges on each side.

Advanced
As you lunge, swing both arms straight up. Harder: Add a backpack.

Source: Backpacker

Glutes





Why
Strengthens gluteus maximus—the body’s largest muscle—to power you up hills and take strain off the quads and calves.

How
Stand with feet pointing straight ahead and shoulder width apart. Resistance band* should be around both legs, above the ankles and lightly tensioned. Place hands on chair back and lean into chair, keeping spine straight, bending forward 90 degrees from the hips. With both knees straight, slowly raise one leg behind so it’s in line with your torso. Hold for two seconds, then slowly return leg. Repeat nine more times. Do three sets of 10 reps on each side.

Source: Backpacker

Ankle

Why
Improves mid-gait stability during supination and pronation, and strengthens lower leg muscles to prevent ankle sprains and overuse injuries to the foot.

How
Sit on the ground, with one leg straight ahead and other leg pulled in toward the groin. Loop resistance band around the middle of foot of the straight leg. Keep the band tensioned by pulling with both hands toward torso. With foot flexed, slowly rotate forefoot inward without allowing leg to rotate (keep knee facing ceiling).
Repeat 20 times, then rotate foot outward 20 times, then push foot forward 20 times. Do three sets with each foot.

Source: Backpacker

Side Step

Why
Works inner and outer thighs to strengthen muscles that don’t get used much during running or biking, but are critical for stability during backpacking.

How
With legs spread shoulder width apart and resistance band just above the ankles and lightly tensioned, bend knees slightly and side step, engaging muscles to pull against resistance band.
Keep band taut: Don’t bring feet together when stepping. Walk for 20 feet, then side step back to start (facing the same way).
Repeat two times in each direction.

Source: Backpacker

Hip Abductor

Why
Strengthens hip muscles, improving your ability to maintain good form while carrying a pack, and taking strain off knees and ankles.



How
Stand with knees bent, hips and back slightly flexed, feet pointing straight ahead and shoulder width apart. Resistance band should be around both legs, just above the ankles and lightly tensioned. Place one hand on a chair back for balance. Keeping both knees straight, slowly swing one leg back at a 45-degree angle, leading with the heel. Hold for two seconds, then slowly return the leg back to the floor. Repeat nine more times, then switch legs. Do three sets on each side. (Note: If you train at a gym, hip abductor/adductor machines are also good.)



Source: Backpacker