Technique or strategy for un-runnable steep climbs

Question

A trail race may have hills that are too steep to run up easily. Or, one may choose a strategy to hike all significant climbs early on in a long distance race.

When choosing to hike up a hill in a running race, is there a specific form or technique that is optimal? For example, what sort of posture should one have? Is there a specific stride length/cadence to aim for? Should you brace your hands on your knees to "push" uphill? etc.

Is there a simple rule to determine when it is better to hike rather than run up a given hill (in terms of energy conservation/recovery/not wasting time)? Or if there are multiple hiking techniques or speeds that apply to different situations, is there a strategy for knowing which to use in a given situation?

Answer 1

Many trail races have un-runnable hills (except for elites - and even for them. Ellie Greenwood (WS100 course record holder, current Comrades champ, etc.) is known for a spectactularly fast speed hiking style.

Like most things in running it's down to what works for you. I would consider keeping upright so that your lungs get maximum air. You lean into the hill from your ankles. I try and keep the cadence fairly high and take small steps where I can. However, I avoid too much zig-zagging; I prefer going straight up the hill and will take a big step if I have to. I have to gain that elevation anyway.