How to walk with Nordic walking poles?
Nordic walking is an activity for everyone - regardless of current condition, age or weight. Regular marching with poles helps improve the respiratory and cardiovascular systems. Marching also develops the muscles of the lower limbs, and the use of poles makes you additionally exercise the torso and arms. However, people who are new to walking may not know how to set up Nordic walking poles and how to use them. In this text we will explain this in detail.
Poles are equipment that are inseparable from Nordic walking. It may seem that any pole will be good, but this is not the case. Ski or trekking models will not be the right choice. So what is the construction of a Nordic walking pole?
Construction of Nordic walking poles
-
smooth handle,
-
a glove on a short strap,
-
shaft,
-
tip for paved surfaces,
-
the tip for soft surfaces.
Nordic walking poles can be easily confused with trekking poles. In order not to accidentally make a wrong choice, you should pay attention to two elements when buying poles - a Nordic walking pole should have a glove and a smooth handle. In trekking models, the glove is usually replaced by a strap, and the handle is profiled.
The glove is an important part of the construction of Nordic walking poles. When choosing a pole for yourself, you should pay attention to whether the glove is comfortable and does not generate pressure between the index finger and thumb. The glove should be attached to the handle with a short strap, so that the pole is close to the hand when swinging.
How to set up Nordic walking poles?
In order for walking to be effective, you need to correctly match the poles to your height. The issue of selecting poles, including their length, is widely described in the article: How to choose poles for Nordic walking? In this text, however, we will focus on practice.
Take the stick in your hand and position it vertically. With the tip resting on the ground and you holding the stick by the handle, your arm should be bent at the elbow. An angle of about 90 degrees should form between your arm and forearm. If you are a complete beginner, the angle can be greater (about 100 degrees).
When choosing an adjustable pole, it is worth noting the locking system used. In the case of Nordic walking poles nowadays the most common are two types of it:
-
internal twist lock,
-
external lock with lever.
With internal locking, the individual sections are locked by twisting them. The system can withstand very high pressure, so the risk that the pole will change length while walking is minimal. However, it is worth mentioning that the twist-lock system works badly in winter. In cold temperatures, there can be a problem with folding and unfolding the poles.
The system with an external lever is characterized by high reliability. The locking mechanism works smoothly regardless of the temperature. So, if you plan to use the poles in the cold, the model with an external lock seems to be a better choice. How to set up Nordic walking poles with an external lever? The system is very easy to use - after unfolding the pole to the desired length, you just need to close the lever, resulting in the locking of the individual segments.
How to walk with Nordic walking poles?
In order to make walking enjoyable and effective, it is worth taking care of the correct walking technique. How to walk with Nordic walking poles? Start with a short warm-up so that your muscles and joints are ready for the increased effort. Put on gloves and grasp the handle. The poles should be a natural extension of your hands.
If you are using the poles for the first time, start simply walking, pulling them behind you. Then start moving your hands. Try to maintain an upright posture and look straight ahead. The position should be relaxed and the arms should be lowered.
How to work your arms and legs when you walk with Nordic walking poles? The limbs should work alternately. Try to maintain a rhythm of left hand, right leg and right hand, left leg. The poles should be pointed backwards and at a 45-degree angle to the ground. Once you've caught the right rhythm you can start pushing off harder and harder.
Don't hold the handle too tightly, try to keep your hand resting on the glove. Let the stick out of your hand at about the time your hand passes your hip. For a moment, your hand, along with the stick, should remain behind. Then bring your arm forward, drive or lean on the stick and push yourself forward.
Nordic walking - additional accessories
We hope that after reading this article you already know how to walk with Nordic walking poles. Be sure to check out our range of accessories useful for walking. We recommend, among others, comfortable thermal clothing, waterproof jackets, lighting to increase safety for evening marches.
