What size Nordic walking sticks should you choose? The complete guide
Choosing the right size for your Nordic walking sticks is the first crucial decision before you start practising. Sticks that are too long will reduce your power and can overstrain your shoulders, while sticks that are too short will limit your range of motion and compromise your posture.
The reference formula: height × 0.68
The universally recognised method in the Nordic walking community is to multiply your height in centimetres by a 0.68 factor. So, a person who is 170 cm tall gets: 170 × 0.68 = 115.6 cm, which translates into 115 cm sticks (sources commonly cite Marche-nordique.net, Decathlon, Cimalp). This formula is an excellent starting point, but it is not an absolute rule.
Official size-matching table
| Your height | Recommended stick length |
|---|---|
| 147–154 cm | 100 cm |
| 155–161 cm | 105 cm |
| 162–168 cm | 110 cm |
| 169–176 cm | 115 cm |
| 177–183 cm | 120 cm |
| 184–195 cm | 125 cm |
If you are hesitating between two sizes, experts consistently recommend choosing the smaller one. Sticks that are too long can cause tendinitis in the shoulder or elbow.
The practical method: elbow angle
To check your choice without doing any maths, stand upright with the stick planted vertically in front of you. The angle formed between your upper arm and forearm should be slightly greater than 90°. If your forearm is raised too high, the stick is too long. If it points clearly downwards, it is too short.
Body shape and experience level
Your body proportions also influence the ideal size. Relatively long or short arms compared with your height may justify adjusting one size up or down from the theoretical formula. A beginner will do better with the smaller size to learn proper technique, while an experienced Nordic walker might opt for a slightly longer stick to gain stride length and speed.
How terrain changes the ideal length
Uphill, slightly shortening your sticks (or adjusting them if you use telescopic models) makes it easier to push off. Downhill, lengthening them a little gives you better support and reduces strain on the knees. This adjustability is one of the main advantages of adjustable sticks.
Buying online: how not to get it wrong
If you cannot try them in-store, rely on the 0.68 formula and take into account the shoes you usually wear for walking. Sole thickness can shift your arm position by a few millimetres, but this is negligible in real-life use. MØNARC® sticks are available in several fixed sizes, and you can contact our team for free personalised advice before placing your order.
Key takeaway: To find your size, apply the height × 0.68 formula, double-check with the elbow-angle method and, if you hesitate between two sizes, always pick the smaller one.
To Go Further
- The different types of Nordic walking tips: how to choose?
- Nordic walking strap: role, sizing and how to choose it
- One-piece or telescopic Nordic walking sticks: which should you choose?
- Aluminium, fibreglass or carbon: which material is best for your Nordic walking sticks?
- Nordic walking and back pain: what the science says
- Nordic walking: the 7 key criteria for choosing the right sticks