The researchers found:

• Energy cost increases with terrain roughness and speed. Rougher terrain and faster walking both significantly increased energy expenditure.
• The researchers walking model predicted that the energy required to walk on uneven terrain is explained by the additional work needed to redirect the body’s centre of mass between steps.
• Tendons help absorb and return some energy, reducing the burden on muscles.
• More work was done when the foot first contacts the ground, with increasing terrain height. Also more work was done during the foot push off at higher speeds.
• Participants lifted their feet higher as terrain height increased, which may have contributed to extra energy expenditure.

The researchers mention, ‘Most of the metabolic cost of walking faster or on more uneven terrain can be explained mechanistically by the work performed.’

Their findings from the study relating to increased energy burn with more difficult terrains are plausible, and we can apply them to our own fitness goals fairly easily – we’re sure anyone who has taken a hike in comparison to a treadmill walk will agree. We can use the findings to further encourage us to take up hiking and enjoy the benefits.

Of course, our fitness efforts aren’t directly driven by calorie burn, and there are far more important pay-0ffs from getting moving. But by increasing effort when walking and therefore energy burn, we can also see improvements in our fitness levels. Also, should you be interested in increasing your energy output, hiking has superior benefits, should you have the availability to take advantage of it.

While the study was likely conducted in a laboratory setting, we can also draw insight from other recent evidence suggesting that outdoor walking has superior metabolic costs to indoor walking. Meaning, we have even more reasons to lace up and get walking.

Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.