Nordic Walking in the Mountains: Technique, Safety and Pleasure at Altitude

Nordic walking developed on flat, regular terrain, there where it is at the centre of the outdoors. But it has long since left the urban parks to take on mountain trails. And it is there, precisely there, that it reveals the full extent of its potential. The elevation, the variety of terrain, the technicality of each foothold: so many situations where poles make the difference between an exhausting outing and a mastered one.

What changes in the mountains compared with the flat

In the mountains, the poles' role evolves with the phases of the route. Where on the flat they propel, uphill they push vertically and relieve the legs. Downhill, they stabilise, brake and absorb impacts. On sidehill traverses, they secure lateral balance. On technical passages (scree, wet grass, undergrowth), they multiply the contact points and secure every step.

The technique adapts to each situation. Here are its essential principles.

Uphill technique

The climb is the phase where poles are most useful in terms of muscular economy. A few key rules:

  • Plant the pole just in front of the uphill foot, without going beyond the ground projection of the centre of gravity — for a push force upwards, not downwards
  • Shorten the step and increase the frequency as the slope steepens — better 120 small, regular steps than 80 large, exhausting ones
  • Drive with the arms on sporty climbs — fully use the triceps and shoulders as extra engines
  • On slopes over 40%: switch to the simultaneous double push, both poles together, to maximise vertical propulsion

Downhill technique

The descent is often the most punishing phase for the joints, especially on long days. Poles let you control speed and reduce impacts:

  • Detach the straps as soon as the descent becomes technical — in a fall, a free pole is less dangerous than one tied to the wrist
  • Plant the poles alternately on steep descents to keep permanent ground contact (foot + opposite pole)
  • Knees bent, torso slightly leaning forwards, weight on the front of the foot — as in skiing
  • Do not lean back: it is the most frequent and most dangerous mistake on descents
  • On slippery ground (wet grass, stones): plant the poles firmly before moving the feet

Safety at altitude: the non-negotiable rules

The mountain is an environment where conditions can change in minutes. A few fundamental principles:

  • Check the weather before every outing and always carry an extra warm layer — temperatures drop quickly at altitude even in summer
  • Tell someone your route and your planned return time
  • Hydrate more than you think — altitude and effort combined sharply increase fluid needs
  • Do not ignore warning signs: dizziness, intense headaches, palpitations at altitude can signal a serious problem
  • With poles: never carry them horizontally slung on busy trails — a pole held horizontally behind your back injures the people you pass

Choosing the right size for the mountains

The MØNARC® arcs de marche are fixed-length one-piece poles: the size is chosen once and for all at purchase, using the formula height × 0.68. In the mountains, it is therefore the technique that adapts to the relief, not the equipment: shorter steps and higher cadence uphill, weight further forward and knees bent downhill. Walkers who practise mostly on mountainous terrain can choose the size immediately below their theoretical calculation, more comfortable on sustained slopes.

The Vercors, MØNARC®'s historic playground

It is no accident that Christian Pelèse, inventor of the MØNARC® Arcs de Marche, spent decades roaming the trails of the Alps and the surrounding glaciers. The Vercors, a limestone plateau with marked elevation, varied trails and striking panoramas, is MØNARC®'s natural terrain.

Jean-Pierre Guilloteau, official MØNARC® ambassador and state-certified mid-mountain leader based in Méaudre (Vercors), regularly organises stays and courses there built around the Arcs de Marche. His mountain expertise, combined with the curved poles, opens the way to a practice that is more engaged, safer and more fulfilling than on any flat ground.

Going further

👉 The MØNARC® Arcs de Marche® for the mountains — monarc-nordic.com

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