When it comes to ultramarathons, one of the biggest misconceptions is that runners need to be running every step of the way to perform well. In reality, walking and hiking play a critical role in most ultramarathon races. Even the most elite trail runners walk or hike during parts of their races—especially on tough terrain or steep climbs—because it's often the most efficient and strategic choice.

Far from being a sign of weakness, incorporating walking or hiking into your race strategy can help you conserve energy, maintain a steady pace, and ultimately cross the finish line faster.

In this article, we'll explore why walking and hiking are important components of ultramarathon racing and how you can integrate them into both your training and your race day plan. We'll cover:

• Why walking is common and necessary in ultramarathons
• How to decide when walking is the smartest strategy during a race
• Techniques like power hiking and when to use them on technical or steep sections
• How to train for the hiking segments of an ultramarathon

By the end, you'll see that walking and hiking aren't just acceptable—they're an essential part of ultra-distance success.

Can You Run The Entire Time in an Ultramarathon Race?

The idea of running continuously throughout an ultramarathon is tempting, but it's not practical for most runners, especially in long-distance races that cover challenging terrain.

Whether or not you walk during an ultramarathon depends on several factors, including:

• The length of the race
• The nature of the terrain
• Your fitness level
• Your race strategy

In many ultramarathons, walking or hiking is not just acceptable—it's a smart and efficient strategy. Steep climbs, technical sections, and aid stations are common points where even experienced runners opt to walk rather than run. Walking allows you to conserve energy, keep your heart rate in check, and delay muscle fatigue during ultra events - all of which can help you maintain a steady pace for the entire race. In fact, in races with lots of steep inclines or rough terrain, walking is often faster than struggling to run.

The takeaway? Walking is a natural part of ultrarunning, and learning when to employ a good run-walk strategy can help you optimize your performance and endurance over long distances.

Run or Hike: When Walking Makes the Most Sense in an Ultra

Knowing when to run or walk during an ultramarathon is key to managing your energy and keeping a sustainable pace. There are several moments in a race when walking / hiking isn't just an option but a strategic advantage.

Ultramarathon Running Coach Cody Moore says this about hiking in a race:  "I'd say the majority of ultras, you're hiking at some point. Even if you're up there in the front of the pack winning the race, a lot of the top guys and gals will be hiking for certain sections of most races. Now, there are a few that are exceptions where you can run every single step. But I'd say for 90% of people on 90% of courses, you're going to have to hike at some point, and that's really just more efficient overall."

Steep Climbs and Descents

One of the most common times ultrarunners switch to walking is on steep climbs.

In trail ultramarathons, especially those that involve mountain running, steep ascents can last for miles. Trying to run these sections can exhaust your legs and spike your heart rate, making it difficult to recover and continue running efficiently once you reach flatter ground. In other words, the effort required to run to the top of the hill may not be worth the time you'll save.

Power hiking or walking uphill is often more efficient than running on steeper grades. It allows you to conserve energy, maintain a steady effort, and save your strength for when the trail levels out or descends. Even elite runners will walk the steepest climbs because walking these sections can actually be faster than attempting to run them.

Similarly, on very steep descents, walking or slowing down may be safer and more efficient. Downhill running on technical, rocky terrain can lead to falls or injuries, and controlled walking can help you avoid costly mistakes while still making forward progress.

Technical Sections

Technical terrain refers to trails that are:

• Uneven;
• Rocky;
• Covered in loose dirt; or
• Filled with obstacles like roots or water crossings.

These sections require extra focus, balance, and agility to navigate.

Running through particularly technical sections can be dangerous and inefficient, leading to slips, falls, or twisted ankles.

When the terrain is especially technical, it's often smarter to slow down and walk or hike. This allows you to move safely through the obstacles while conserving energy for easier sections of the trail.

In fact, many ultrarunners consider technical terrain one of the best times to recover by walking, as it offers a natural break from running and allows you to reset both mentally and physically.

Aid Stations

Walking through aid stations is a smart move for any ultrarunner, no matter their experience level.

Aid stations are where you refuel, rehydrate, and reset your gear, and it's easy to lose precious minutes if you try to rush through them without slowing down. Walking through aid stations allows you to focus on what your body needs—whether it's grabbing a snack, using the bathroom, filling your hydration pack, or stretching out tight muscles—without feeling frantic.

Taking a brief walk at each aid station also gives you a mental break. It allows you to refocus before starting the next section of the race, making sure you've taken in enough calories and fluids to keep going strong.

A three minute walk through an aid station while preparing mentally and physically for the next several miles of the race could save you hours in the long run.

Strategic Walking

Strategic walking is another important tool in ultramarathon racing, even in races that are not particularly technical or hilly.

Many runners use planned walking intervals when distance running to keep their heart rate down, recover their legs, and reduce the risk of fatigue later in the race. For example, some ultra runnners opt to incorporate a minute of power walking every mile, starting from the very beginning of the race.

Strategic walking doesn't depend on the nature of the trail—it can be implemented at regular intervals, such as walking for a few minutes every hour or after every five miles of running.

By building in walking breaks, you give your body a chance to recover, and paradoxically, this often leads to faster overall race times. Rather than running until you're exhausted and then being forced to slow down, walking strategically allows you to maintain running economy, run longer, and stay strong throughout the race.

Hiking Training for Ultra Running

Because walking and hiking are integral parts of many ultramarathons, it's important to practice hiking as part of your training plan. Training for hiking during an ultra is about more than just fitness—it's about efficiency and mastering the skills needed to move quickly and effectively through tough terrain.

Practice the Power Hike

Power hiking is a technique that ultrarunners use to walk briskly up steep hills without wasting energy. It's not a stroll but a purposeful, strong hike that uses your arms, core, and legs to maintain forward momentum.

When power hiking, lean forward and use your arms to pump, as this helps propel you up the hill. Your strides should be shorter than when you're running, and your steps should be deliberate to avoid tripping on uneven terrain. Power hiking allows you to maintain a faster pace while conserving energy that you would otherwise burn by attempting to run uphill.

Including power hiking in your training helps you become more efficient at climbing and prepares you for the long ascents you'll encounter in many ultramarathons.

Treadmill Hikes

If you don't have easy access to trails with hills, treadmill hikes are a great alternative for practicing your hiking form. Set the treadmill to an incline of 8 to 12 percent, which mimics the steep climbs you'll face in many races, and practice walking or hiking at a steady pace.

Treadmill hiking is particularly beneficial because you can control the incline and gradually increase it over time, building strength and endurance in your legs. It's also a great way to simulate the experience of power hiking without needing access to mountainous terrain.

Transition Between Run and Walk

One skill that can save you time in an ultramarathon is learning how to transition smoothly between running and walking. During a race, the constant shift between walking and running can waste time if you're not prepared. Practicing these transitions during training helps you minimize the time lost and maintain a steady pace.

Try switching between running and walking during your long runs, and focus on keeping your heart rate steady. The goal is to transition without losing momentum—when you start walking, maintain a strong, brisk pace, and when you resume running, ease into it without pushing too hard too soon.

Wrap Up

Incorporating walking and hiking into your ultramarathon training and race strategy is essential for success. Far from being a sign of weakness, knowing when to walk or hike can make you a stronger, more efficient runner and help you achieve your best performance.

Key takeaways from this article include:

• Walking is Common and Strategic: Many ultrarunners walk, especially on steep climbs, technical sections, and through aid stations.
• Power Hiking: Learn to hike efficiently to conserve energy and maintain a faster overall pace.
• Strategic Walking: Planned walking intervals can help you maintain consistency and avoid fatigue.
• Train for Hiking: Include power hiking and walking in training to prepare for race day.

By embracing walking and hiking as part of your ultramarathon strategy, you'll be better equipped to handle the challenges of the race and cross the finish line feeling strong. And if you want a training plan designed for ordinary people to accomplish an extraordinary feat such as an ultra, head over and sign up for a free plan on the MOTTIV training app. Happy trails!

_{Article fact checked by Ultramarathon Running Coach Cody Moore.}