How to Do Nordic Walking

Co-authored by wikiHow Staff

Last Updated: April 3, 2020 References Approved

Now a global outdoor activity enjoyed by millions, Nordic walking is an accessible and easy way to enhance your normal walking routine. By implementing poles and simulating the techniques of cross country skiers, you transform your typical walk into a full-body workout, burning more calories and engaging more muscle groups.

Part 1

Part 1 of 3:

Purchasing the Equipment

1
Purchase a set of Nordic walking poles. Although you may see some people walking with regular ski poles, it is important to purchase poles specific to Nordic walking. These poles will have many necessary accessories, such as proper hand straps and different attachments to the bottom of the poles depending on your terrain.
- These poles cost as little as $70 for an entry-level set.
- Purchasing a proper set of Nordic walking poles will give you more freedom and comfort as your exercise regimen becomes more intense and as you begin changing your walking terrain.
2
Purchase poles that fit your height and walking stride. The most important thing about pole fitting is that your new poles touch the ground while your elbows are at 90 degrees and feel comfortable as you walk. Some poles are adjustable and some are not, so consider this while making your purchase.^{[1]
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- If your poles are not adjustable, be sure choose properly fitted poles before you leave the store.
- If your poles are adjustable, be sure they fit this requirement before you leave the store.
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3
Purchase poles with comfortable wrist straps. Wrist straps allow for a release of the pole on your backstroke without dropping the pole, and cause the pole to return to your hand in the right position as you bring your arm back into place. Many professionals believe it is important to be able to let go of the pole after you push, which is only possible through means of a wrist strap. Although wrist straps are not vital to Nordic walking, they are recommended and should be taken into consideration while purchasing poles.
4
Decide if you would like to stick to walking on pavement or walk on hiking trails. Although many people do Nordic walking on pavement, you may also take advantage of other terrains. Nordic walking can be done while hiking in the mountains or on other dirt trails, working as an alternative to walking sticks.
- If you are walking on pavement, use the attachable rubber pads that cover the bottom of the pole. These rubber pads should come with your Nordic walking pole, so double check that they are included before you purchase.
- If you are walking on dirt, utilize the metal spike at the end of your Nordic Walking poles.
5
Wear regular walking shoes on pavement and hiking shoes on trails. Depending on how far you plan to walk and what terrain you plan to walk on, quality walking shoes are very important. If you plan on changing the terrain that you usually walk on, consider purchasing new, more appropriate shoes.^{[2]
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Part 2

Part 2 of 3:

Perfecting Nordic Walking Technique

1
Attach the poles to your wrist via pole straps. Whether you plan to walk leisurely through your neighborhood or hike on a remote trail, it is important to properly strap the poles to your wrists. Most Nordic walking poles will have wrist straps that look like the bottom of a glove, fitting around your thumb and should clasp to your wrist without you having to hold the poles in your hands. These straps will very in application, so consult the pole instructions for specific guidance.
2
Walk normally at first, ignoring the poles. While you get used to your new poles, walk normally while lightly holding the poles in your hands. This will help you begin Nordic walking with your normal gait and stop you from changing your natural way of walking. Nordic walking utilizes your natural walking technique and it is important not to change the way you typically move your arms.^{[3]
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Research source} Walk until the poles feel natural in your hands.
3
Step with the heel and roll to the ball of your foot. Focus on beginning your step on the heel of your foot while planting the opposite arm’s pole to the ground. Stepping on your heel will allow the opposite pole to propel your body forward.
4
Move your arms along with your lead foot. Choose which foot will be your lead foot and move both arms at the same time as this lead foot. Imagine your poles touching the ground as the heel of your lead foot touches the ground, creating unison between your arms and lead foot. Similarly, your arms should be in motion as your other foot touches the ground.
5
Touch the poles to the ground as you walk. While walking in the way described above, with your arms moving with your lead foot, begin lightly touching your poles to the ground while keeping them at a 45 degree angle. As this becomes more natural, use your arms to push off the poles, propelling your body forward. This will allow you to engage your upper body and take pressure off of the joints in your legs and back.^{[4]
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6
Engage your entire body, focusing on your torso. As practice, stand still and place your hands around your lower rib cage, just below the chest. Keep your head and hips straight while softly turning the rib cage from right to left while observing this natural motion. Begin walking while keeping this rotation to the walk. Allow your torso to move naturally as you push off with the Nordic poles.
- If done correctly, this rotation to the left naturally moves the right arm forward, and vice versa. ^{[5]
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7
Start out walking short distances. Nordic walking uses many more muscles than regular walking and burns up to 46% more calories.^{[6]
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Research source} Take this into consideration before you begin your walk. Start out by walking for 30 minutes while you get used to the new exercise and then implement a more appropriate distance later on. Stay close to home and walk around your neighborhood while you practice your technique.
8
Walk longer distances as you begin to feel comfortable. As you become more familiar with Nordic walking, you can walk farther and farther. Extend your walk from 30 minutes to 50 minutes over a week period, incorporating some uphill walks and different terrains. Use caution and discretion while deciding how far to walk, listening to what your muscles are telling you. If you begin to feel sore or tired, do not be afraid to turn back.

Part 3

Part 3 of 3:

Advancing Your Weekly Workout

1
Walk for 30 minutes on the first day of your new workout. This small walk will allow you to get back into the groove of Nordic walking if you’ve taken a break. Walk at a normal pace, focusing on form and technique. Avoid walking uphill or on trails.
2
Walk for 50 minutes, transitioning between normal walking and long strides every fifteen minutes. With a strong grasp of the Nordic walking technique, you can begin to increase the intensity and length of your workouts. Working harder and for longer will help burn more calories and increase your strength. By transitioning between a normal pace and a faster pace on the second day, you will burn more calories and be able to walk a long distance. Consider the normal pace as your rest period, while continuing to focus on form and technique.
- Be your own guide during your workouts and stop if things do not feel right or if you begin to feel fatigued.
3
Leave your poles at home on the third day and walk for 30 minutes. It is important to walk without poles every so often in order to reinforce your normal way of walking. This day will also serve as a rest day to prepare your body for more intense walks the rest of the week.
4
Walk for 60 minutes on rolling terrain. For this fourth workout it is important to practice going both uphill and downhill in the same day. Do your best to find a walk with an equal amount of uphill and downhill. This is a long walk, so pace yourself.
5
Focus on your posture during a 40 minute walk on the fifth day. This shorter walk will allow you to truly focus on technique, while taking an entire day off on the sixth day will prepare you for the end of the week workout, which is the longest walk you will attempt.
- Take the sixth day off entirely to rest.
6
Build up to a 75 minute walk on the last day of the week. This last day will allow you to push yourself and find out how far you can truly walk. On this day, try to walk on trails as often as possible. Once you are able to walk for 75 minutes in one day, keep adding 15 minutes to the walk each week.^{[7]
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Community Q&A

Question

Can I Nordic walk if I have a bad back?

Community Answer

Most likely. In fact in many cases it reduces back pain. Of course, if you're concerned, it's always best to check with your doctor.