How to start Nordic walking the right way: 10 essential tips
Nordic walking is accessible to almost everyone, regardless of initial fitness level. But like any technical sport, it has to be learned. A few mistakes at the beginning can slow down your progress or create unnecessary discomfort.
1. Take an introductory session with a club
Before buying anything, try Nordic walking with a club. Most associations offer low-cost or free discovery sessions and lend you poles. It is the best way to check that this activity suits you before you invest.
2. Choose poles in the right length
Poles that are not suited to your body make it much harder to learn correct technique. Use the height × 0.68 formula and double‑check with the elbow‑angle method. If you are unsure between two sizes, choose the shorter one.
3. Learn the movement with a certified instructor
Proper technique — angled pole plant, opening of the hand, opposite arm–leg coordination — is not easy to learn alone. Two or three sessions with a certified instructor are usually enough to acquire the basics.
4. Start with short outings
Begin with sessions of 30 minutes or less at a comfortable pace. Nordic walking recruits upper‑body muscles that most people are not used to engaging: trapezius, deltoids and triceps can feel sore during the first few days.
5. Begin on flat terrain
Flat ground lets you focus on technique without the added complexity of elevation gain. Bring in climbs and descents gradually once you have mastered the basic movement.
6. Wear the right shoes
Trail‑running shoes or low‑cut hiking shoes are ideal. They provide good foot support, a grippy outsole and enough flexibility to feel the heel‑to‑toe roll of your foot.
7. Warm up before, stretch afterwards
Five to ten minutes of slow walking at the start, followed by a few stretches for calves, hamstrings and shoulders at the end, are enough to prevent soreness and minor injuries.
8. Favour regularity over intensity
Two 45‑minute sessions per week are better than one long weekend outing. Consistency builds fitness and helps ingrain good technique.
9. Do not neglect the straps
Poorly fitted or unsuitable straps ruin your technique. Make sure they match your hand size and can be released quickly in case of a fall.
10. Join a club to keep progressing
Staying motivated is easier in a group. Nordic walking clubs usually offer different levels, supervised sessions and challenges that make you want to keep going over the long term.
Key takeaway: Start with an introductory club session, learn the technique with an instructor and prioritise regular, moderate outings over intense efforts in the first few weeks.