Two-time Olympian, world record holder, and arguably Britain’s most decorated fast walker, Tom Bosworth knows more than most when it comes to speed.
Just look at his personal bests, 18min 20sec for 5km or 1hr 19min 38sec for 20km - this is for walking. Yes, walking.
Bosworth really has mastered the art of putting one foot in front of the other so Merrell wanted to enter the mind of the athlete to learn how the fundamentals of race walking could be applied to moving quickly in the mountains.
Here, Tom offers five useful tips for hikers who want to pick up the pace.
Tip 1 – Keep your eyes on the trail
“This one may seem obvious but there is a big difference between looking where you’re going and reading where you’re going. Reading where you’re going involves paying close attention to what is coming up ahead and being prepared to adjust your foot placement, body position, or even your speed, to most efficiently traversing the trail ahead.
“It’s vital you’re aware of any change in terrain. By being aware of it, you can adjust to it, and when it comes to walking faster, making sure you get these micro-decisions right can drastically increase your walking speed.”
Tip 2 – Technical footwear is a must
“Having the right footwear is key if you want to improve your walking pace (and not wreck your feet the process!). Making sure the shoe you’re wearing is appropriate for the terrain you’ll be covering, and provides the right level of support, are the two key questions you need to answer.
“When it comes to what to look for, you’ll want to find shoes that are lightweight and grippy. If you’re looking for my recommendation, then you can’t go wrong with Merrell’s MQM 3 GTX. It’s much lighter than a typical leather walking boot yet offers exceptional traction thanks to its super-grippy Vibram® TC5+ outsole and 5mm lugs. It’s also features GORE-TEX waterproofing technology which is a nice touch.”
Tip 3 – Take advantage of the downhill
“What comes up must come down’ as the famous adage goes – I’d also add ‘faster’ at the end too! To maximise your walking pace talking advantage of downhills is a must, it’s nature’s way of giving you a boost and you should never turn it down.
“By taking advantage, I mean allowing the natural momentum that comes from walking downhill to help quicken your pace and shave off vital minutes.”
Tip 4 – Manage your pace
“Before a big race F1, drivers will have studied the race map extensively, memorizing it many times over so much that it is deeply ingrained in their mind. They will know every turn and every straight and will have learnt the perfect line to take in and out of each section.
“The reason they do this is simple – to be able to take a route quickly, you need to know the route like the back of your hand. Like an F1 driver, you need to understand where on your route you want to be put your foot on the gas, and where you may need to slow down to navigate tricky terrain or heightened elevation.
“Knowing the route allows you to manage your pace and, when it comes to fast walking, this is key.”
Tip 5 – Fuelling
“So you’ve got the route in your head. You’ve got your Merrell MQMs laced up. And you’re ready to hit the trail fast. The final part is fuel – it’s no good picking up your walking pace if you don’t give your body the energy (and hydration) it needs to sustain it."
“Effective fuelling and hydration involves making sure you’re stocked up with water (at least 2 litres if you’re going for a long hike) and also having snacks/gels on hand to provide an energy boost when you need it. A handful of nuts is my go-to snack but there are also great energy/protein bar options too, whatever takes your fancy.”
