Nordic Walking Technique
Posted: Wednesday, September 30, 2009
by Rob Hicks
RK Marketing
The Nordic Walking Technique simply builds on the way your walk already by enhancing your normal swing while walking using walking poles. You are in 2-wheel drive' when you are walking normally carrying the walking poles with you. When you start gripping the walking poles and using your upper body, you slip into 4-wheel drive.' This is when you really start to feel the benefits of Nordic walking.
Pick up the poles at their center point and thread the pole straps over your hands. Poles are held close to the body.
Shoulders are relaxed and down.
Basic posture is taut and forward leaning.
There is a clearly defined counter-swinging motion between the upper and lower torso during which the mid-torso muscle groups are actively worked.
Opposite arms and legs swing alternately forwards and back.
Beginners:
- Pick up the walking poles at their center point.
- Walk at a brisk pace concentrating on progress with the shoulders kept relaxed and down. Allow the arms to swing freely forwards and back.
- Lengthen the stride so that it begins with the heel first, then rolls onto the sole of the foot and finishes with a thrust from the ball of the foot. This will improve your walking technique and prepare you for Nordic Walking.
- After practicing this for a while continue on with the next steps of the Nordic Walking technique concentrating on using the poles more.
- Once your find your rhythm try to use the arms more and more.
The walkers right arm should be forward and slightly bent with the pole held at an angle pointing backwards. The left fist is back behind the body with the palm slightly open controlling the walking pole by the strap. The left leg is the lead leg and should be forward. The right leg is extended behind and ready to push off the ground.
The right arm thrusts the walking pole and the left leg pushes off at about the same time. The fists of the hands pass slightly in front of the body at waist height as the right hand begins thrusting the walking pole and the left arm swings under and forward. The weight is supported by the left leg and the pole of the right hand.
The pole thrust is completed as the right arm is extended fully. In order to effectively complete the arm extension, the palm of the hand should open slightly and the final thrust is made by the pole strap. At the same time the left fist and pole grip lift slightly upwards and forward as the arm bends at the elbow. The left leg is extended at the ankle as it pushes off the ground while the right leg is forward ready to begin a new stride.
The left arms pole thrust is beginning. The left leg begins its effort and the weight transfers to the right leg. The body leans markedly forward.
The arm motion is always loose and relaxed.
Keeping the arms relaxed and the poles behind the body are key elements in the proper technique
By practicing the proper Nordic Walking technique, you will get the most out of your workout.
Downhill
When you are walking downhill the stride is shortened and the center of gravity is held lower. The knees are kept slightly bent the whole time and the foot is not fully extended as it pushes off from the ground. The weight is shared between the pole striking the ground and the heel of the opposite foot. The more strain taken by the pole the less weight is borne on the opposite leg. The feet are constantly engaged in braking and are also slightly raised towards the back. The poles are not brought in front of the body. On downhill stretches the pole thrust is slightly less powerful than when walking on level or inclining terrain.
Uphill
When walking uphill the body leans forward more than usual. The use of the arms is more powerful while the muscles at the back of the thighs and the calf muscles are also asked to work much harder. Vigorous use of the poles helps to lengthen the stride on inclines.
Pole thrust on uphill sections spreads the load from the legs to the upper body. Uphill walking is excellent training for beginners as it helps to learn how to use the arms.
Advanced Technique
You can use other techniques like jogging, running, jumping strides, or skating, along with walking poles to raise your heart rate even higher.
Nordic skating uses jumping strides that zigzag from left to right just like your regular skating technique.
You'll utilize more of the bottom of the foot with Nordic jogging. The higher and longer strides are achieved by a combination of more forceful poling and more intense leg work.
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