Uphill Sidewise Shuffle and Backward Walking with Weight Vest as Low Impact Hill Training

When injury or access to mountain trails prevent you from doing hill training you can employ a treadmill, a weight vest and some creativity to garner an effective workout.

A previous post described doing Walking Hill Repeats on a treadmill while wearing a weight vest. In addition to this, try adding Sidewise Shuffle Hill Repeats and Backward Walking Hill Repeats.

My uphill walking pace is 4.5 MPH at 15% grade.

4.5 MPH 15% Incline for Uphill Walking

4.5 MPH 15% Incline for Uphill Walking

 

For uphill sidewise shuffle and backwards uphill walking, cut the speed in half. In my case I use 2.2 MPH.

2.2 MPH 15% Incline for Sidewise Shuffle and Backwards Walking

2.2 MPH 15% Incline for Sidewise Shuffle and Backwards Walking

Side Shuffle and Backward Walking pace may see slow, but try it. You will find side shuffling or walking backwards uphill at 2.2 MPH to be plenty challenging.

Sidewise Shuffle Uphill with Weight Vest

Sidewise Shuffle Uphill with Weight Vest

The Side Shuffle will build hip strength and stability. The Backward Walking will work the quads similar to downhill running.

In my experience, when doing the side shuffle, do not step over or cross over your legs like a karaoke step. That can lead to entanglements especially on a small treadmill.

Backwards Walking Uphill with Weight Vest

Backwards Walking Uphill with Weight Vest

Try these workout techniques if you are located in an area where there is no access to mountain trails or the weather and trail conditions prevent you from getting out. These workouts are also very low impact and can be a great alternative to preserve fitness when you are injured and can’t run.

If you are doing these maneuvers on a club or gym treadmill they may attract a bit of curiosity from others. Don’t be self-conscious, just ignore the attention of others.

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About Bridger Ridge Run

The Bridger Ridge Run blog is an information portal for all those seeking to learn more about the Bridger Ridge Run event held every second Saturday of August in Bozeman Montana. This blog contains notifications about important registration dates and deadlines, history of the event, training advice and other stories and entertaining tidbits of information about the Bridger Ridge Run.
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One Response to Uphill Sidewise Shuffle and Backward Walking with Weight Vest as Low Impact Hill Training

  1. Pingback: Uphill Sidewise Shuffle and Backward Walking with Weight Vest as Low Impact Hill Training | From Fat to Fit – A Shared Journey

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