Nordic walking

In short: Nordic walking is brisk walking with two special poles that you use to push off actively from the ground. As a result, the arms, shoulders and upper body work as well as the legs.

In more detail: The strain on the joints is lower than when running, and the intensity is easy to control through pace, terrain and use of the poles. This makes Nordic walking appealing for beginners, older people and people who are overweight. Clean technique is key to its benefits.

In detail

• Poles: Nordic walking poles have a hand strap that wraps around the hand and differ from trekking poles. A common rule of thumb for the length is about two thirds of your body height.
• Diagonal gait: As in normal walking, the right arm and left leg swing forward together, and vice versa.
• Pole placement: The pole is planted at an angle pointing backwards, roughly level with the space between your feet, and pushed powerfully backwards. At the back the hand opens and the strap holds the pole.
• Posture: Walk upright, shoulders relaxed, eyes forward. The steps are a little longer than in an ordinary stroll.
• Surface: On forest and field paths the metal tips grip. On tarmac, rubber pads fitted to the tips cushion the impact and reduce the clatter.
• Intensity: For endurance training, a pace at which you can still speak in full sentences is suitable (ausdauertraining-grundlagen, herzfrequenz-und-trainingszonen).
• Getting started: Begin with short rounds and increase duration and frequency slowly. A course helps you avoid typical mistakes such as merely dragging the poles along.
• Equipment: Good shoes with a tread and weather-appropriate clothing in layers are enough.
• Health: If you have existing conditions or have not exercised for a long time, talk to your GP first.