People are quick to dismiss Nordic walking poles as glorified walking sticks. But if you use the two poles correctly, you can give yourself a full-body workout.
The sun is shining and tempting you to go outdoors for some exercise. If you’re not keen on jogging or cycling, maybe it’s time to give Nordic walking a try. What many people don’t realise is that you can use a range of techniques when walking with poles to get your entire body moving. But before you try and get to grips with the double pole or skating technique, you should make sure you’ve got the right equipment and have familiarised yourself with the basics.
What equipment do I need?
You don’t need much to go Nordic walking: comfortable clothes, trainers with a good grip and two poles (ideally made of lightweight carbon) are really all that’s required. The poles can be of a fixed length or adjustable. When choosing your poles, hold them by the grips and place them vertically so that they touch n the ground. Your elbows should be bent at an angle of almost 90 degrees, with your forearms parallel to the ground. Nordic walking poles should also have a strap on the grip.
«It’s really important to get the technique right. Otherwise you can put undue strain on your joints.»
The basic technique is key
The basic technique isn’t rocket science. It’s important to stand up straight. While you’re walking, your arms should always be moving in opposition to your legs. In other words, when your left arm and pole swing forwards, your right foot is back. Once a pole is in front of you, hold the grip and push it firmly backwards. You should be planting the pole on the ground around the middle of each stride. Please note that when your arm is moving forward it should be slightly bent, but when it is moving backwards you mostly keep it straight.
As you are moving your arm back, open your hand, pull it upwards and let go of the grip. At this point it’s only the strap that’s connecting your hand to the pole. “It’s really important to get the technique right. Otherwise you can put undue strain on your joints,” explains santé24 exercise specialist Kimberly Ann Zwygart.
The easiest way to remember the basic rules is the ALFA technique: An exact description of each step can be found on the website of Sport & Prävention Ausbildung Schweiz (only available in German and French).
A = Appropriate posture
L = Long arm
F = Flat pole
A = Adapted stride length
A workout for your cardiovascular system and muscles
The main impetus in Nordic walking comes from your trunk and the rhythmic, “flat” use of poles. This works and strengthens the muscles in your back and trunk. Thanks to the poles, your arms and upper body are also involved. Swinging your arms intensifies the workout for your cardiovascular system and muscles. You’ll know you’ve got the pace just right if you’re still able to hold a conversation with your training partner. If you’re finding it difficult to talk, you should slow down a little.
