How to Ascend a Slope

Walking, running or biking up a slope takes patience and persistence. However, by breathing in fresh air and focusing on the scenery, you can mentally prepare yourself for ascending a slope of any duration. While gradually ascending uphill can eventually make you tired, it's possible to enjoy an ascent when you pace yourself, apply proper breathing techniques and have a warrior spirit.

Things You'll Need

  • Walking or running shoes
  • Bike
Show More

Instructions

    • 1
      Loosen muscles by warming up before stretching.

      Warm up for five minutes before going on a walk, hike or bike ride to circulate your blood. Warm-ups include flexing and pointing your toes, rotating ankles 10 times in each direction, swinging your arms from side to side while keeping the torso still, and reaching over your head while your feet are hip-distance apart. In addition, hold your arms straight out and parallel to the ground. Form circles frontward while gradually increasing the size; rest. Repeat the circles backward.

    • 2
      Apply mild pressure to limbs when stretching.

      Stretch to strengthen muscles and create balance before your walk, hike or bike ride. Strap on a 1-lb ankle weight. Sit on a chair and straighten your leg. Bend your knee 45 degrees and hold for 30 seconds. Repeat on the other leg. Stretch your lower back, hamstrings and abdominal area and bring yourself to a bridge. With flat hands, lay on the floor, lift up your hips slowly and squeeze the buttocks. Hold for 3 to 5 seconds.

    • 3
      Walk at a slow speed to pace yourself.

      Walk up a slope by shortening your steps. Straighten your torso over your hips and lean slightly forward while gently swinging your arms at your sides. Walk either on the balls of your feet or flat-footed. Keep your knees lower than 6 inches and keep a steady pace. Ascending a hill raises your heart rate and breathing levels; heavy breathing and speaking in choppy sentences means you are exerting yourself too much. Walk slightly horizontal and the incline will seem easier.

    • 4
      Don't hunch up near the handlebars. Remain straight.

      Stay seated while pedaling a bike up a slope. This allows for the right amount of traction, puts your body in the correct position and develops leg strength. Switch to the lowest gear, if your bike has one, right before the slope so that the pedals are easier to turn over. Keep your cadence (pedal turns) steady and your head and eyes facing forward. As the top of the slope nears, increase the gear. Push your legs harder to increase your speed and cadence.

    • 5
      Focus on the rhythm of your arms.

      Run up a slope by swinging your arms in sync from side to side. Align your shoulders with your hips and press forward. Spring off your toes with each step. Lifting your knees high ensures proper posture and allows you to ascend uphill at a comfortable pace.