How to improve your Nordic walking technique: 7 exercises
Even after several months of practice, your Nordic walking technique can still be refined. These 7 exercises, which you can do during your usual walks, focus on the key technical aspects that will help you walk more efficiently and enjoyably.
Exercise 1: walking without poles
Start each outing with 5 minutes of brisk walking without using poles. This allows you to focus on natural arm-leg coordination and the natural swing of your arms, which you will then replicate with the poles.
Exercise 2: walking with a single pole
Hold one pole as normal, and hold the other vertically without using it. Concentrate on the range of motion, the planting of the pole and the opening of the hand on one side at a time. Switch poles after 2 minutes.
Exercise 3: double push-off
Plant both poles at the same time, arms stretched forward, tips pointing backwards. Push off simultaneously, open your hands and let your arms swing far back. This exercise develops awareness of range of motion and symmetrical push-off.
Exercise 4: exaggerating the opening of the hands
Over a 50-metre stretch, open your hands as wide as possible with each push. This stretches the forearms, frees up the shoulders and reinforces the reflex to relax, which is essential for good technique.
Exercise 5: counting your steps
Over a 100-metre stretch, count your steps. Repeat, trying to reduce the number of steps (thus lengthening your stride through better propulsion) without increasing your pace. Propulsion from the poles should mechanically lengthen your stride.
Exercise 6: walking on soft ground
Grass, the beach or wet sand require a more vertical foot strike and a more conscious push-off. This demanding terrain quickly reveals and corrects flaws in your foot strike.
Exercise 7: walking uphill
A hill with a 5–8% gradient naturally requires a more forward foot strike and an active push-off. Walk up the same hill 2 or 3 times, concentrating on the power of your arm push.
Key takeaway: Include 2 or 3 of these exercises on every outing. Walking with a single pole and double propulsion are the two most effective exercises for quickly correcting the most common technical flaws.