How to Participate in Nordic Walking

Nordic walking is a type of modified walking using poles that is similar to cross-country skiing. According to "Nordic Walking USA," Nordic walking burns more calories than regular walking and also strengthens your upper body. You can participate in Nordic walking by learning the technique and practicing it. Follow these steps to learn more.

Instructions

Difficulty: Easy

Select Your Nordic Walking Poles

1. Visit an online store such as REI to view a large selection of Nordic walking poles (see below).
2. Choose collapsible poles for easy storage in a backpack. Easy storage allows you to participate in Nordic walking on the spur of the moment.
3. Look for poles that come with rubber tip protectors. The steel tip is perfect for soft ground, but you may want to use the rubber tip protectors on hard surfaces such as concrete.
4. Opt for carbon poles for the greatest durability and lightest weight.

Warm Up Before Participating in Nordic Walking

5. Stretch your legs thoroughly to warm up your muscles for Nordic walking.
6. Warm up your muscles by planting your poles on either side of you and taking a long step forward with one foot. Holding this position for 30 seconds.
7. Repeat this lunging stretch on the other leg.

Practice the Nordic Walking Technique

8. Position your Nordic walking poles pointing behind you at an angle. The poles will always be pointed behind you, never straight down or to the front.
9. Relax your shoulders and keep them down away from your ears.
10. Hold your poles loosely and close to your body. The poles will be swinging on the straps around your wrist, so your hands should remain slightly open.
11. Take a step forward, and as your foot hits the ground, bring your opposite arm up to waist level. The pole in your leading arm will swing forward to rest on the ground next to your body, still facing backwards.
12. Push backwards on the pole until your arm is at the same angle as the pole. Then release your grip on the pole.
13. Step forward with the other foot in a heel-to-toe rolling fashion, ending by pushing off with the toes.
14. Practice your technique until you are ready to participate in Nordic walking in the hills.

Tips & Warnings

• Proper Nordic walking technique demands that your poles are never in front of your body.
• Expect to pay a lot more for high-tech, low-weight carbon poles.

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