Nordic Walking Technique

The Execution of Technique

When you're walking at regular pace, just planting the poles in line or in font of the body, as in trekking, we call this "2-wheel drive".

As soon as you engage your upper body and "push off" with the poles with the edge of your hands, you change to "4-wheel drive" and your walk reaches a higher level.

Each stride should begin with the heel touching the ground and rolling forward through to the ball of the foot, through to the toes.  At this point you "push off' the trailing pole to propel yourself forward.

Arm and leg movement should be symmetrical. That is to say when your LEFT leg moves forward, it is your RIGHT arm that should swing forward.  Keep the poles close to the body, lean slightly forward from the waist.

The hands should be constantly in a "clutch-&-go" state with the pole-handle.  Hands should grip the pole-handle every time the pole-tip hits the ground behind your body, then release your grip on the handle as the pole is drawn forward, finishing up with an open hand.

As the arms swing, the torso and hips should be involved in a counter-swinging motion from the lower body.  This effectively works the mid-torso muscle groups, for a flatter stomach.

The poles become an extension of each arm, and help to maintain balance and stability while walking.  Keeping the arms relaxed and placing the poles behind the body are the principle aims of an orthodox technique.  The straps and the sleek design of the handles, allow the walker to push down with the heel of the hand, to culminate with extension of the arm.  Proper technique will tone up muscles in the arms.

Common Mistakes

Some of the typical mistakes of a newcomer to Nordic Walking might be: -

•    Staying in "2-wheel drive".  Not engaging the upper torso correctly part of your workout.

•    Planting the poles too far from the body.  This reduces power transfer from the shoulders.

•    Walking with closed hands.  Keeping your hands closed restricts blood circulation in the arms, and may cause discomfort.

•    Walking with open hands.  Keeping hands open all the time reduces control of pole placement.

•    Improper leg and pole placement.  If the pole and leg of the unilateral side are planted together ("spotty dogging"), instead of diagonally, the hips are not involved in the counter-swinging motion as mentioned above.

Uphill Technique

On inclines the body should lean forward from the hips, just enough to maintain balance.  Extra effort is required to exert more pressure when "pushing off" from the poles.  Keep a steady pace and practice good breathing technique.

Nordic Jogging/Running 

In the early stages, keep a low manageable speed until you are accustomed to synchronising arm and leg motion.  There is increased pole-action, as you will be taking longer strides in relation to walking.  Apply less pressure on the poles, and allow the poles to "bounce off" the ground quickly and briskly in unison with the your strides.

Advanced Techniques

For those who want more of a challenge and to increase their fitness levels higher, there are various advanced techniques other than running or jogging.  You could try Nordic Skiing in winter, roller skiing (Nordic Skiing on dry land), or "Nordic-Fit".