Blog o bieganiu sBIEGACZA - porady, ćwiczenia, diety dla biegaczy
  • Polski
  • English
Facebook runnerssphere Szukaj
> Nordic walking – how to properly walk with poles? 

Nordic walking – how to properly walk with poles? 

Publish date 23.10.2023

You can read it in 6 minut

Nordic walking – how to properly walk with poles? 

I’m sure you’ve seen people walking with poles before. If you’re planning to start running, it’s important to do some exercises beforehand to improve your fitness level. You should avoid doing intense workouts right away, as this can be counterproductive.

Starting with walks and marches is a common way for many people to prepare for fitness activities. However, you can add some variety to these preparations by trying Nordic walking. In this article, I will guide you on how to properly walk with poles to achieve better results and build initial fitness. Would you like to get started?

What is Nordic walking anyway and where did it originate?

As I mentioned earlier. It is a form of physical activity, more specifically, walking along with poles in your hands. This type of physical exercise originated in Finland and was used at the very beginning by skiers, who used this form of activity as a year-round workout. However, later not only skiers but also other people began to take special poles in their hands and exercise. 

Nordic walking is a very interesting form of active leisure because while walking you engage around 90% of the muscles of the whole body. Comparing this to ordinary walking, where you engage only 50% of your body muscles, it’s a really good alternative.

Can I walk with the Nordic walking poles at all? 

When Nordic walking, you are performing the basic movements that you do every day. Therefore, few contraindications will prevent you from starting to walk with poles. This sport can be performed by virtually anyone. 

However, as I mentioned, some contraindications will nullify your chance for an interesting way to spend your time actively. When should you give up?

  • anemia, 
  • states of exhaustion,
  • coronary artery insufficiency, 
  • recent fractures, sprains, and dislocations, 
  • problem with limb movement,
  • fever. 

As you can see these contraindications are few and some of them are only temporary. However, remember to observe if you are ready for this kind of sports activity.

What are the advantages of Nordic walking? 

  • It engages practically the whole body during movement – muscles work.
  • Marching with poles does not strain the joints – it is a good type of physical activity even for overweight people. An ideal form of sport for the elderly, even those with endoprostheses. 
  • Increases muscle fitness and flexibility.
  • Do not overload the body – you do not need to maintain a high pace. Just walking or marching is enough to enjoy this sport. 
  • Helps you lose weight – by walking with poles you can also burn calories. However, keep in mind that walking alone is not enough to burn calories. Also control your diet, and habits and choose some other physical activity. 
  • Blood pressure regulation – during Nordic walking exercise, blood pressure rises slightly, blood circulates faster, and oxygenates tissues and cells.

Nordic walking – what poles do you need to choose to train comfortably? 

To properly walk with poles you do not need special previous training. All you need is… the right length of poles. If you choose them wrong, you will be uncomfortable to exercise. 

In this case, how to choose the right length of Nordic walking poles? Here the mathematical operations are not complicated. Just multiply your height times 0.68 and round the result up. See how it works. 

  • height 160 x 0.68 = 108.8 Round up to 110 – this is the length of the poles that is right for you. 
  • height 176 x 0.68 = 119.68 – round up to 120.

Remember to always buy longer poles than shorter ones if you can’t find the perfect length for you. All because with shorter ones you won’t maintain proper technique while walking. If they are too long, you can simply catch them lower on the handle and continue to maintain proper posture. 

You can also find adjustable Nordic walking poles on the market. This is the best option because you can freely adjust them to your height. What’s more, they can be used by more people – if you are not exercising at the time.

How to walk properly with poles
With proper posture your walking will be more comfortable and you will enjoy it so much more.

What else do you need for Nordic walking?

Poles are the basis. The rest of the accessories are up to you. It is important to choose lightweight and breathable clothes that do not restrict movement and are made of suitable materials – such as technical materials. Moreover, it will be important to have shoes that provide adequate cushioning. Take care of the comfort of your body and feet. With such equipment, you are sure to march many kilometers with your poles with a smile on your face.

The beginnings of learning – how to get started?

You may think to yourself that, after all, it’s a simple technique that anyone can learn within 5 minutes. Maybe so, but some people have Nordic walking instructors just to be sure. They are the ones who can tell you whether the learned technique is correct or how to properly start your adventure with poles. 

What is most important when learning? Alternate synchronization of arm and leg work. When the right leg goes forward, the left hand also goes forward. Left leg – right hand. 

On your first training session, don’t start immediately with a fast walk. Take a moment to walk technically well. Remember to alternate the movement of legs and arms. Start walking slowly. Get to the practice so that the technique of walking on poles has already become natural. Then you can speed up and move to walking. See if you can continue to maintain the right movements.

How to walk properly – step by step with Nordic walking 

Before you start marching or walking do a short 10-15 minute warm-up. This will warm up your leg and arm muscles. In addition, remember to warm up your wrists and hands. Dynamic exercises will allow you to walk safely with poles. 

  • Hold the poles with a gloved hand attached to the pole in your direction. 
  • Your arms must be straight at the elbow and the poles bent at an angle of about 60 degrees. 
  • Your posture should be upright. Don’t hunch over or lean forward too much. Lean forward only slightly, but keep your spine straight. 
  • Keep your shoulders shoulder-width apart – don’t let the poles go under your feet. 
  • Start from your heel. At the same time, push off from the pole lying in the opposite hand.
  • Move your hand up to the level of your belly button. No higher. 
  • Drive the stick about halfway up your step. 
  • When pushing off with the poles, you must direct the movement backward. 
  • Take big steps. 
  • After pushing off with the poles, let go of the handle. That’s what the glove is mounted on the handle for, so you can loosen your grip without worrying about losing the pole.

As you can see, the technique is not very complicated. However, you may still feel a little lost at first. Remember, however, that practice makes perfect.

Nordic Walking in the mountain
You are more experienced? Try doing nordic walking in the mountains.

Frequency, time, pace

Do you want your activity with Nordic walking poles to bring the desired results? Then you need to ensure regularity. One or two workouts will not change anything. At the very beginning, start with 3-4 workouts a week. Take one rest day between workouts to recover. If you have soreness after a workout, then take a break. If it’s a training day and you still have soreness, move your Nordic walking training to another day. 

And how long should the workout be to be effective? A minimum of 40 minutes. At the very beginning, it may be too long for you, but over time you will get used to the effort. After some time, you will start covering longer distances.

What about the pace? Your pace should not exceed 7 kilometers per hour. However, your pace can be higher or lower. If you can talk freely during your workout, that means your pace is good. Try to maintain an even pace throughout your workout. Breathe deeply, and concentrate on working your limbs.

As you can see, walking with poles, despite being a simple sport, is governed by its own rules, and you must follow a few rules and proper techniques to enjoy this physical activity. Purchase the right poles and start your adventure with this sport.

They may appeal to you:

20 02.2024
Runners and trouble with sleeping – causes and solutions

Runners and trouble with sleeping – causes and solutions

Sleep is a key component for the body to recover. […]

12 02.2024
Are you getting tired quickly? See what it means and how to deal with it

Are you getting tired quickly? See what it means and how to deal with it

Many people want to run and do many other activities […]

29 11.2023
Running at night – why is it worth it and how to prepare for it?

Running at night – why is it worth it and how to prepare for it?

Looking out of your apartment window late at night, you […]

23 10.2023
Nordic walking – how to properly walk with poles? 

Nordic walking – how to properly walk with poles? 

I’m sure you’ve seen people walking with poles before. If […]

15 09.2023
New Football Betting Sites UK: A Guide to Football Betting and Betting Odds

New Football Betting Sites UK: A Guide to Football Betting and Betting Odds

Football is not just a sport; it’s a passion that […]

03 08.2023
Exercises for calves and feet – strengthen your runner’s legs

Exercises for calves and feet – strengthen your runner’s legs

When you start running your legs are not strong enough […]

20 07.2023
Heavy legs – reasons and solutions for runners

Heavy legs – reasons and solutions for runners

If you want to go for a run, everything is […]

19 07.2023
Stomach pain after running – what causes it? Can this be avoided? 

Stomach pain after running – what causes it? Can this be avoided? 

Runners not only have to deal with pain in their […]

14 07.2023
Headache after running – why does it appear and how to fight it?

Headache after running – why does it appear and how to fight it?

Everyone has certainly experienced a headache at some point. It […]

10 07.2023
Keto diet and running – is running on a diet without carbohydrates possible?

Keto diet and running – is running on a diet without carbohydrates possible?

I bet you’ve already heard a bit about the keto […]

06 07.2023
How to cool down in hot weather – 14 solutions 

How to cool down in hot weather – 14 solutions 

On hot days, everyone wants to hide indoors, turn on […]

05 07.2023
How does running affect the spine? Does it put a strain on it? Find out

How does running affect the spine? Does it put a strain on it? Find out

You hear a lot about running. Some say it’s healthy. […]

23 06.2023
Running in the forest – is it worth choosing such an area for your training?

Running in the forest – is it worth choosing such an area for your training?

We all appreciate fresh and clean air. Unfortunately, when you […]

06 06.2023
What size hiking boots should you buy? 

What size hiking boots should you buy? 

You’ve surely heard many times by now how important it […]

29 05.2023
Running with allergies – is it possible?

Running with allergies – is it possible?

Beautiful spring weather is the perfect time for runners to […]

24 05.2023
Who shouldn’t run? Read before your first training 

Who shouldn’t run? Read before your first training 

Running is a beautiful sport that you can do without […]

16 05.2023
Heel pain after running – why does it torment many runners? 

Heel pain after running – why does it torment many runners? 

Does your heel hurt after running? You can’t ignore it. […]

05 05.2023
How to start running in the morning? – tips for every runner

How to start running in the morning? – tips for every runner

For many people, morning running is a nightmare. Getting up […]

05 05.2023
Nutrition mistakes made by runners – what you should know?

Nutrition mistakes made by runners – what you should know?

Every beginner runner focuses on the basic things to prepare […]

04 05.2023
How to run properly – what is a good running technique? 

How to run properly – what is a good running technique? 

Many people believe that there is no simpler sport than […]

19 04.2023
Trail running shoes – what’s important? 

Trail running shoes – what’s important? 

For any runner, choosing the right shoes is essential. You […]

18 04.2023
Running foot strike – how to do it correctly?

Running foot strike – how to do it correctly?

The correct abject technique is extremely important. It’s what allows […]

14 04.2023
How to breathe when running? – tips for runners

How to breathe when running? – tips for runners

Controlling your breathing while running is very important and every […]

14 04.2023
How to get rid of muscle soreness? – methods 

How to get rid of muscle soreness? – methods 

You just started running, tried new exercises, lengthened your workout, […]

12 04.2023
Sweating when running in the heat – how to make running more comfortable? 

Sweating when running in the heat – how to make running more comfortable? 

Sweating during training is normal. Especially if it’s hot outside […]

11 04.2023
Can running in place be effective training?

Can running in place be effective training?

Is it ugly weather outside? Can’t get out and run […]

05 04.2023
Obstacle race – what it is and why you should try it?

Obstacle race – what it is and why you should try it?

OCR runs are nothing more than obstacle runs. Maybe some […]

05 04.2023
Cool down after running – why, how, and what exercises to do? 

Cool down after running – why, how, and what exercises to do? 

Everyone knows that warming up is extremely important – no […]

03 04.2023
Hiking vs trekking – what is the difference?

Hiking vs trekking – what is the difference?

Running is not everything. Even runners know this. Sometimes you […]

31 03.2023
Running with sore legs – Is it ok to do any exercises?

Running with sore legs – Is it ok to do any exercises?

You came back from training – satisfied with yourself and […]

X

Join our newsletter

stay up to date with tips for runners

Sign me up