What You Need to Know to Start Nordic Walking: A Beginner's Guide

Nordic walking is super easy to get into! Just a few pieces of equipment, a little technique know-how, appropriate clothing, and the right mindset! And we have one more optional but experience enhancing tip at the end, so read on!

Poles & Tips

There are two things that you need to turn your standard walking into Nordic walking, the first is the poles (the second is technique, we’ll get there). When it comes to choosing poles there are a few things you should keep in mind: your height, weight, stability needs, and space.

You’ll want to ensure the poles you buy can extend to meet your height requirements. This tends to matter more for tall walkers. However, most poles fit most people with the most cost effective option we offer ranging from 4 foot 2 inches to 6 foot 2 inches and up to 225 pounds.

Most poles can accommodate over 200lbs, but something to keep in mind is the mechanism used for extending your poles. Some are better than others, and especially if stability is an important factor, you might want to opt for a button locking system over a twist locking system. This is even more important if you live in a climate with variable temperatures (hello Ottawa!) as the cold may shrink your poles ever so slightly causing that twist locking mechanism to loosen. (You can certainly still use them, just build a habit of checking your poles before starting your trek!)

Along with poles, you will want to look into different tips and additions. Particularly boot tips and baskets. Boot tips can be placed over the carbide steel tip and are best for hard terrain like pavement and hard packed dirt. These tips do two things: alter your grip on the ground and protect the carbide tip from excess wear and tear. Adding baskets to your poles can help spread your weight over softer terrain like snow and sand. If you are looking for more stability, you may opt for the bell-shaped rehab tips. They don’t offer the same workout benefits, but help keep you stable while you walk.

The last thing to consider, once everything else is squared away, is whether you will be travelling with your poles and need them to collapse down to fit into luggage. Some poles collapse down to about a foot in length while others don’t have this capability. But, another quick tip to avoid this being an issue: walk with your poles instead of putting them in your bag. Keep your boot tips on and if anyone asks let them know that your poles are a mobility aid!

Technique

The second thing that transforms standard walking into Nordic walking is the technique; this is what makes it Nordic walking and not just walking with poles! Nordic walking encourages you to focus on posture and balance while implementing the plant, push, propel technique. This technique expands walking to a full body workout as opposed to the mostly lower body workout of regular walking.

Before anything else, you want to focus on posture. A straight, tall spine with shoulders back, chest out, and chin flat. This positioning allows deeper breaths and sets you up for success in coordination and balance.

Next, you’ll want to ensure you walk with the opposite foot and arm forward. This keeps your posture straight to continue that deep breathing and continued balance.

Then we can add in the poles. To properly adjust your poles, hold your arms at your side and bring your elbows to a 90 degree angle, this is where your poles should align. Your hand should rest comfortable on the ledge at this 90 degree angle.

Keeping that right hand, left foot movement, walk with the poles in your hands. As your pole comes forward, keep your arm straight but allow your pole to remain at an angle pointing behind you. PLANT your pole into the ground and PUSH down on that ledge with your hand. Use that stability to PROPEL your next step forward. And repeat.

The best way to make sure you’re doing it correctly is to meet up with a certified instructor. But if you’re suddenly feeling your walk in your abs and upper body, you’re probably on the right track.

Clothing

Now we get into the advice that works for any sort of outdoor fitness. What clothing you wear matters for both comfort and safety.

The most important things to consider when choosing your exercise outfit are temperature, fit, and material.

Dress in layers. Pay attention to the weather before you go out and be prepared for the temperature, wind, and precipitation. A good rule of thumb is to dress for a temperature about ten degrees cooler than it’s calling for, because once you get moving your body will start to warm up. Keeping that in mind, easily removable layers will keep you comfortable on longer walks as will rain jackets and wind breakers.

We suggest tighter fitting clothes–like leggings, hiking shorts, and straight cut pants–preferably with a little bit of stretch to them. Baggier clothing can get in the way of your movement as can non-stretchy materials. Your clothes don’t need to be skin tight by any means; wear what's comfortable while keeping these tips in mind.

Materials that are moisture wicking will always be best and those that hold onto moisture can not only become uncomfortable (for example causing blisters) but dangerous (wet clothes make warming up difficult). Look for tops, bottoms, and socks made from fleece, down, or synthetics that promote moisture wicking while staying away from cotton.

A few other things to consider wearing:

• A buff to keep the sun off your neck, provide a quick forehead wipe, or keep the cold out

• A hat with a brim and/or sunglasses to protect your eyes from the sun

• Clothing with pockets for tissues, lip balm, gloves, and boot tips

• A fanny pack or other small bag (see pockets above)

• Gloves, toque if the weather calls for it

Mindset

Motivation and mindfulness: the motivation to get out walking and the mindfulness to keep technique top of mind.

Of course getting out and doing is the most important thing, but to get the most out of Nordic walking, staying on top of your technique is key. After much practice, it will become second nature, but checking in every so often to make sure you’re planting, pushing, and propelling rather than dragging or simply moving poles, is perfect practice–even when you get to that auto-pilot point!

Optional, but Highly Recommended: A Group

Whether you join up with your family and friends for a Sunday afternoon walk or join a fitness club like Nordic WalkFit, walking with others is a great way to boost the benefits of your exercise. Connection is key to overall well being, so use this time to strengthen body and mind by chatting while you walk. 

If you can’t convince your friends or family to join you, we have a growing community that is always looking for new people to join! Not sure about joining a group to walk with? Check out the benefits here!

A Quick Nordic Walking for Beginners Recap

• Choose poles that accommodate your height and weight

• Decide between tips for stability or fitness (you can always change your mind later)

• Focus on your posture and breathing

• Keep the Nordic walking technique of plant, push, propel top of mind

• Wear comfortable clothing that protects from the weather and wicks away moisture

• Consider finding friends to boost your fitness experience

Are you ready to start Nordic walking?

If you're in Ottawa and looking for a group, we'd love to help you start Nordic walking. We've got clinics, beginner level classes, and a welcoming community just waiting for you!

We hope to see you out on the trails for some fun, fitness, friends and fresh air!