I was always skeptical of runners who purposely walked during road races. Although I know many runners who complete marathons utilizing the Galloway method of planned walk breaks, I’ll never walk in a road race if I can run.

But trails and trail races are different. While road race inclines are considered steep at 10 degrees, rugged trail runs can include climbs of 30 percent or more. And uneven terrain and soft surfaces add as much as 20 percent to energy expenditures.

Trail runners, especially ultra runners, power hike up steep ascents, allowing the body to move more efficiently, conserving energy for flat and downhill portions and delaying fatigue. After completing three hilly trail runs (and hikes) in as many days, I was willing to give power hiking a try in shorter local races.

At the Harrison Hills Halloween 10k, a hilly loop above the Allegheny River, I purposely walked all of the steep ascents. While I usually slog through the last miles of this event, almost crawling up the last hill, this time I cruised to the end, passing fading runners in the last mile to beat my last year’s time by over a minute.

The next test was North Park’s Dirt Monster 5 Mile, a rocky run with several short but steep climbs. Again, I power hiked the ascents to finish with a sprint and a 20-second faster time than in 2016.

I began to believe the success of my limited experiment, but searched for science to back it up. A 2016 article in the Journal of Applied Physiology by Giovanelli, Ortiz, Henninger and Kram details results of inclined treadmill tests which show that at inclines of 15.8 percent or greater, walking is more efficient than running.

Walking the hills isn’t a method for making racing easier. Runners still experience elevated heart rates and breathing during power hiking. But walking the steep uphills is faster than running, conserves energy and delays fatigue.

If you’d like to try power hiking during your trail races, David Roche of Trail Runner Magazine suggests practicing proper form. Lean forward from the hips, not bending at the waist. The steeper the hill, the greater the lean. Focus on a point five to ten feet ahead to keep from slouching. As David Roche describes proper power hiking form, “It looks a bit like someone with hemorrhoids is searching for keys they dropped on the trail.”

Take short steps, concentrating on pushing with the glutes rather than pulling with the quads. On shorter hills, pump the arms to spread out the effort. On very steep or long climbs, place hands on the thighs to assist fatiguing legs and to move the center of gravity forward. Keep your legs slightly bent, especially as they move forward, to walk more efficiently.

Incorporate power hiking into your training by adding hiking intervals to a weekly trail run. Warm up with a few gentle miles, then power hike up and jog down for a few more, concentrating on good form. Finish with a short cooldown and stretch.

General hiking is a fun and relaxing way to crosstrain without sacrificing actual running training days. Don’t overdo it. Remember, crosstraining days are for active rest. Check out the scenery.

Stairs or bleacher climbs are good ways to focus on power hiking form without getting your feet dirty. Walk briskly up, taking stairs two at a time. Walk back down. Repeat. Build to a session of 30 flights of stairs once a week.

Some trail runners use hiking poles to add strength on the uphills and stability and balance on steep descents. Using poles on the ascents allows the arm muscles to take part of the load, saving legs for later miles. Poles require practice and some large races do not allow their use. Be sure to check with the race organizer first.

Upcoming events

Saturday, 8:30 a.m.: 10th Annual Harvest Moon Race, Moon Township. Choice of 5k or 10 miles, separate 5k stroller race, also kids fun run at 9 A.M. Post race hot apple crisp. 412-490-0881 or www.harvestmoonrace.org

Saturday, 9 a.m.: Fight for Life 5k, Apollo. Benefits American Cancer Society. 724-568-2517 or dzukas@cancer.org

Saturday, 9:30 a.m.: Oil City YMCA Turkey Trot 5k, Oil City. Run on Justus Recreation Trail. 814-677-3000 or ocywellness@oilcityymca.net

Sunday, 10 a.m.: 6th Annual Officers Down 5k & Community Day, Cranberry Township. Also 1 mile walk and kids fun run. localraces.com/events/allison-park-pa/6th-annual-officers-down-5k-and-community-day-cranberry-twp-pa

Nov. 23, 8:30 a.m.: YMCA Turkey Trot, Pittsburgh. Choice of 5 miles, 5k or 1 mile fun run/walk. www.active.com/pittsburgh-pa/running/distance-running-races/27th-annual-pnc-ymca-turkey-trot-presented-by-unitedhealthcare-2017

Nov. 23, 9 a.m.: Seneca Valley Turkey Chase 5k, Cranberry Township. Run through Graham Park benefits Seneca Valley Cross Country team. 724-713-1061 or conniekettler1@gmail.com

Nov. 23, 9 a.m.: New Castle YMCA T-Day 5k, New Castle. 724-658-9211 or www.ncymca.org

Nov. 23, 9 a.m.: 20th Annual Gobbler’s Gallop 10k & 5k, Ellwood City. 5k starts at 10:15 A.M. 724-758-6227 or joeandsidney@yahoo.com

Nov. 23, 9 a.m.: Kiski Valley Turkey Trot, Apollo. Also 1 mile race at 9:05 A.M. 724-244-7271 or prusia@comcast.net

Nov. 25, 9 a.m.: WALKer Run 5k, Conneaut Lake. Out and back from Fireman’s Beach. 814-382-3839 or www.walkerrun5k.com

Dec. 2, 9 a.m.: Jingle Bell Run 5k, Pittsburgh. Benefits Arthritis Foundation. 412-250-3343 or tnewberry@arthritis.org

Dec. 2, 9 a.m.: Oil City’s Christmas Past Jingle Bell 5k, Oil City. Also costume contest. 814-677-3152, ext. 101 or dalem65@msn.com

Dec. 2, 10 a.m.: Lakeview Area Public Library’s Jingle Bell Dash 5k Run/Walk & Kids Fest Fun Run, Stoneboro. Half-mile kids run starts at 11 a.m., fun fest with games, crafts, visit by Santa and Mrs. Claus. beckiwilliams@hotmail.com

Dec. 10, 7 a.m.: Trot for Tots 5k & 10k, Oakdale. Out and back on Panhandle Trail. 412-490-0881 or events@lightspeed-racing.com

Dec. 10, 9 a.m.: Clint Puller Memorial Toy Run 5k, Meadville. Starts at Mercer Pike Trailhead of Ernst Trail. 724-992-9154 or michaelharry40@hotmail.com

Dec. 16, 11 a.m.: Old Fashioned Christmas in Volant 5k and Kids Fun Run, Volant. Out and back course, finishers’ medals, gift wrapped presents to winners. Hollyford614@gmail.com

Race results

Pittsburgh Penguins 6.6k Race, Octo. 15 (finishers under 45:00): Juris Silenieks, 1st Overall M, 21:03; Ann Mazur Robb, 1st Overall W, 24:19; Jacob Mashuda, 3rd 30-34 M, 26:13; Bob Pudlo, 2nd 50-54 M, 28:14; Anthony Spalvieri, 2nd 10-13 M, 28:38; Julia Zalenski, 2nd 10-13 W, 29:03; Daniel Pollock, 1st 60-64 M, 30:45; Adelle Snider, 3rd 10-13 W, 30:58; Dianne Zalenski, 3rd 40-44 W, 31:00; Jinny Hertweck, 3rd 45-49 W, 31:12; Sharyl Relic, 2nd 55-59 W, 31:24; Debbie Fugate, 2nd 50-54 W, 33:08; Robert Sands, 1st 70-74 M, 39:58; Joseph Beilstein, 29:30; Jerry Kosar, 29:45; David Fugate, 30:08; Anthony Beilstein, 30:09; Aaron Cafasso, 30:34; Tyler Wiest, 31:40; Abby Spalvieri, 31:43; Bill Snider, 32:22; Brian Croop, 32:35; Alexandra Nieri, 33:10; Russell King, 33:24; Crystal Wonderling, 33:29; Jerry Meyer, 33:33; Rachel Salisbury, 33:37; Justin Angert, 33:45; Amanda Zacchia, 34:02; Jace Wallace, 34:17; Mikayla Psenick, 34:23; Robert Todd, 34:24; Stephen Miske, 34:39; Kevin Walzer, 34:41; William Spirnock, 34:49; Nicole Voll, 34:58; Jeffrey Gray, 35:02; Anna Spalvieri, 35:28; Tony Spalvieri, 35:28; Ross Hassler, 35:30; Mike Corcoran, 35:33; Jonathan Steckbeck, 35:36; Jeffrey Wessel, 35:41; Megan Wessel, 35:41; Chris Dumbroski, 35:42; Sabrina Mitchell, 35:44; Andy Gengler, 35:55; Chris Flynn, 36:01; Rachel Pagone, 36:11; AJ Pagone, 36:12; Kevin Collins, 36:25; Jeff Wolfe, 36:26; Kelsee Calihan, 36:28; Mark Klemz, 36:39; AJ Nagy, 36:39; Courtney Wyzkoski, 36:41; Amy Bayne, 36:41; Corinne Petrus, 36:50; Amanda Bartell, 36:53; Maria Barron, 37:37; Timothy Kurnocik, 36:47; Dennis Jacques, 36:47; Silvio G. Andreassi, 36:50; Corinne Petrus, 36:50; Silvio Andreassi, 36:51; Amanda Bartell, 36:53; Dina Snider, 36:55; Michael Behun, 36:56; Piper Treece-Angert, 37:05; Gregory Zetwo, 37:10; Nicholas Streets, 37:21; Amanda Wiest, 37:24; Karen Callihan, 37:26; Maria Barron, 37:37; Lyndsey Smith, 37:49; Courtney Shields, 37:51; Zachary Cromie, 37:58; Leah Domhoff, 38:00; Jake Succop, 38:03; Michael Miller, 38:07; Rob Bayne, 38:10; David Palmiotto, 38:35; Christopher Gebbens, 38:53; Kayla Albert, 38:53; Deborah Snyder, 38:54; Adriana Alatorre, 38:57; Adam Crawford, 39:04; William Woods, 39:08; Samuel Nagy, 39:09; Cyndie Delucia, 39:16; Luke Deemer, 39:22; Mary Morgan, 39:23; Susan Kushereit, 39:24; Karlee Kushereit, 39:25; Marcelo Morgueta, 39:31; Regiane Morgueta, 39:32; Megan Kosar, 39:32; Cheryl Ferraro, 39:43; Renee Clouse, 39:45; Audrey Ferraro, 39:51; Chris Fielder, 39:51; Richard Honsaker, 39:53; Brian Kirsten, 39:56; Tracy Kirsten, 39:56; Susan Buchanan, 40:01; Sarah Miller, 40:01; Timothy Gates, 40:02; Steve Hawbaker, 40:08; Debra Curran, 40:49; William Rudoff, 41:04; Matthew Ankrom, 41:10; Lisa Kumnik, 41:11; Doug Decker, 41:16; Anna Timko, 41:20; Michael Psenick, 41:28; Kerri Ruffennach, 41:34; Kim Veon, 41:40; Jessica Kallner, 41:45; Tracie Moniot, 41:47; Jonathan Duong, 41:48; Scott Black, 41:50; Jodi Caro, 41:53; Mike Garcia, 42:02; Alisha Anderson, 42:09; Alex Kumnik, 42:28; Noelle Holden, 42:34; Michael Holden, 42:33; Jennifer Lott, 42:35; Michelle Cindrich, 42:37; Casey Shea, 42:40; Karl Riegler, 42:47; Nancy Thenthongkham, 42:53; Karen Steffanina, 43:07; Janet Pudlo, 43:09; Brandee Rentz, 43:11; Jennifer Shondeck, 43:13; Nichole Schauer, 43:29; Ian Schauer, 43:29; Jason Anderson, 43:42; Amanda Zetwo, DVM, 43:46; Bob Zaccari, 44:07; Kyle Walzer, 44:11; Barbara Ford, 44:13; Valerie McClymonds, 44:13; Kyle Cindrich, 44:14; Brenda Psenick, 44:15; Joseph Cornely, 44:21; Jennifer Cornely, 44:25; Cecilia Ottenweller, 44:28; Robert Nagy, 44:29; Hermanth Kapoor, 44:38; Christine Black, 44:47; Nichoel Behun, 44:52; Jason Jovenall, 44:58

Send comments and suggestions: Patricia Neubert. Phone 724-352-4395. Email lotzak@consolidated.net

Pat Neubert is a running columnist for the Butler Eagle