Nordic walking technique - explanations for beginners

First of all: What is Nordic Walking anyway?

Nordic walking is a sport that is becoming more and more popular. With this form of walking, special sticks are used, which provide additional support for locomotion. But it's not just about walking with sticks - it's all about the right technique. Nordic walking technique means that the body is particularly stressed. The use of the arms and shoulders increases the training effect and the entire body is strengthened. The history of the development of this technique is exciting: It was originally invented as summer training for skiers, but this sport has now developed into an independent discipline. But whether you are a beginner or an advanced walker, the right technique is crucial for success in Nordic Walking.

The basics of Nordic Walking technique

Nordic walking is becoming increasingly popular among outdoor sports enthusiasts. However, few advocates of this sport are aware of the important roles that correct Nordic Walking technique can play. The right technique can help to make training more effective and gentle on the body. In order to master the Nordic Walking technique, you need to have a few basics that you have to pay attention to. A good posture and the correct placement of your sticks is particularly important. With a few tips and exercises, you can learn the correct Nordic Walking technique quickly and easily. Using the proven method of cross-training, Nordic walking is an excellent choice for anyone looking to stay healthy and get in shape.

Nordic walking technique for beginners – understanding the important basics

If you are new to Nordic Walking, it is important to understand and use the ALFA technique. The four letters stand for the correct posture and type of movement that you should follow when walking with poles. In the further course we will go into the individual points of the Nordic Walking technique - ALFA - in detail and give you a few important tips to take with you on your way.

A - Upright posture

An upright posture is of central importance in Nordic Walking. Not only does it allow you to feel the full effects of your workout, but it also helps prevent injuries and improves overall posture.

An upright posture ensures that your muscles work properly and you can breathe effectively. It activates more muscles in your body, especially those in your upper body and core that are often neglected. In addition, an upright posture relieves your back and neck by reducing pressure on these areas.

To maintain an upright posture, consider the following tips:

1. Look ahead: Avoid looking at the ground while walking. Instead, you should always look ahead and keep your eyes at eye level.
2. relax shoulders: Keep your shoulders relaxed and try to avoid any tension in this area. Your shoulders should neither be pulled forward nor pulled back, but remain in a neutral position.
3. push out chest: Imagine a band pulling your sternum up. This will help push out your chest and promote an upright posture.
4. Activate abdominal muscles: Slightly contract your abs as if trying to pull your navel towards your spine. This will strengthen your core and support your spine.

L - Long arm

The term "long arm" in Nordic Walking's ALFA technique refers to the way you swing your arms as you walk. A long arm means you should fully extend your arm when you thrust the stick forward.

A long arm is important in Nordic Walking because it helps maximize the effectiveness of your workout. By fully extending your arm, you activate more muscles, especially those in your upper body. This can help improve the strength and endurance of these muscles, which in turn can improve your overall fitness and health.

Here are some tips on how to achieve long arm Nordic walking:

1. arm swing: Start with a natural arm swing. Your arm should move back and forth in a natural motion, similar to normal walking.
2. pole use: As your arm swings forward, insert the stick at the level of your foot and then push it away backwards with an outstretched hand. Make sure your arm is fully extended.
3. retreat: When your arm has reached the rearmost point of its swing motion, withdraw the stick and prepare for the next step.
4. Repetition: Repeat this process with each step. This movement may take some time to get used to, but over time it will become second nature.

It's important to note that being "long arm" doesn't mean your arms should be rigid or unnatural. You should still have some flexibility and "fluency" in your movements. The key is to fully extend your arms and engage as many muscles as possible.

F - Flat stick

A "flat stick" refers to the position of the Nordic Walking stick in relation to the ground. The goal is to hold the stick at about a 60-degree angle to the ground, with the stick pointing backwards when your arm is extended.

A flat stick is important to maximize training effectiveness and avoid injury. When held flat, the stick can be used effectively to push the body forward, increasing momentum. It also ensures that the stick is not lifted unnecessarily high, which could result in shoulder or arm injuries.

Here are some tips on how to properly handle a flat stick:

1. right grip: Hold the stick loosely without gripping it too tightly. The thumb and forefinger should form an "O" shape.
2. stick position: When you thrust the stick forward, the stick should be at an angle of about 60 degrees to the ground. The stick should point backwards when the arm is extended.
3. arm and hand position: When jabbing with the stick, your arm should be fully extended and your hand should be at hip level.
4. flow of movement: Try to maintain a fluid movement by swinging the stick naturally with each step.

A - Adjusted stride length

Adjusted stride length refers to the length of each step you take while Nordic Walking. Optimal stride length is critical to effective training as it determines the intensity of the workout and helps minimize stress on the joints.

Too long a stride can cause you to trip or fall, while too small a stride can make your workout less effective. An adjusted stride length allows you to find a stable rhythm that is both comfortable and efficient.

Here are some tips for determining the ideal stride length for Nordic Walking:

1. Natural gait: Start with your natural stride length. This is usually the most comfortable and efficient length for most people.
2. Adaptation: Adjust your stride length depending on how intense you want to train. A larger stride length increases the intensity of the workout, while a smaller stride length makes the workout easier.
3. balance and stability: Make sure your stride length allows you good balance and stability. If you feel like you're tripping or wobbling, you should adjust your stride length.
4. consistency: Try to maintain a consistent stride length. A steady rhythm helps maximize the efficiency of the workout.
5. exercise: Practice your stride regularly. Over time, you'll get a better sense of what works best for you.

It's important to note that the ideal stride length varies from person to person and depends on several factors, including height, fitness level, and personal preference. Just experiment with different stride lengths to find what works best for you.

The various Nordic Walking techniques - real walking with sticks

There are various Nordic walking techniques that can be used in different ways depending on the terrain and goal. One of the best known is the diagonal step technique, in which the arms are moved parallel to the floor. The is suitable for steep uphill passages uphill technique, in which the sticks are pushed diagonally upwards. In the One stick technique only one stick is used during the double deck technique Both sticks can be used at the same time. The 1-2 step technique is particularly dynamic and the Hopping run Nordic walking technique is used for training jumping power and coordination. At Nordic running It is a combination of running and Nordic walking. By choosing the right Nordic Walking technique, the training becomes even more effective and the exercise becomes a beneficial sport for body and soul.

Now let's take a closer look at the individual Nordic Walking techniques:

Diagonal step Nordic walking technique

The diagonal step technique is one of the most basic and commonly used techniques in Nordic Walking. It mimics the natural movement of walking and promotes both coordination and balance. Here is a step-by-step guide to implementing this Nordic Walking technique:

1. Positioning: Start in an upright position with your feet about hip-width apart. The sticks should be held loosely in your hands with the tips of the sticks pointing slightly backwards.
2. Exercise: When you take a step with your right foot, you swing your left arm forward and vice versa. This is the "diagonal" aspect of the technique - the opposite arm and foot move at the same time.
3. pole use: As your arm swings forward, insert the stick at the level of your foot and then push it away backwards with an outstretched hand. The stick should be at an angle of about 60 degrees to the ground when your arm is fully extended.
4. retreat: When your arm reaches the rearmost point of its swing, pull the stick back and prepare for the next step.
5. Repetition: Repeat this process with each step. The rhythm should be steady and fluid, similar to normal walking.

1-2 step Nordic walking technique

The 1-2 step technique is a special form of Nordic walking that is characterized by a special movement pattern. Here is a step-by-step guide to implementing the technique:

1. Positioning: Again, start with an upright posture, with your feet about hip-width apart. The sticks should be held loosely in your hands with the tips of the sticks pointing slightly backwards.
2. Exercise: In contrast to the Nordic Walking diagonal step technique, in which the opposite arm and foot are moved at the same time, the 1-2 step technique takes two steps for each pole use. This means if you take a step with your right foot and swing the left stick forward, you take another step with your left foot before pulling the stick back and swinging the right stick forward.
3. pole use: The stick is used as in the diagonal step technique. As your arm swings forward, insert the stick at the level of your foot and then push it away backwards with an outstretched hand. The stick should be at an angle of about 60 degrees to the ground when your arm is fully extended.
4. retreat: When your arm reaches the rearmost point of its swing, pull the stick back and prepare for the next step.
5. Repetition: Repeat this process with each step. The rhythm should be even and fluid.

The 1-2 step Nordic walking technique can be a little challenging at first as it requires more coordination than the diagonal step technique. However, with practice, this technique will become a habit. It not only promotes coordination, but also helps to raise awareness of one's own body and movement sequences.

Uphill technique Nordic Walking

The uphill technique in Nordic Walking is particularly useful when you are walking on uneven terrain or uphill. It requires more strength and endurance, but also offers a more intense workout. Here is a step-by-step guide to implementing this Nordic Walking technique:

1. Positioning: Start with an upright posture. As you begin walking up the hill, lean your upper body forward slightly to counteract the incline.
2. Exercise: Your strides should be slightly smaller than flat walking to avoid your heart rate increasing too quickly.
3. pole use: The poles should be used closer to the body and more under your center of gravity to ensure maximum power and stability. Push firmly against the sticks to push your body forward.
4. breathing: Make sure your breathing stays even. Breathing in rhythm with your steps can help on steep climbs.
5. Repetition: Repeat this process with each step as you go up the hill.

It's important not to overexert yourself with this technique. If you find yourself getting out of breath or straining to walk, take a break or slow down. With time and practice, the uphill technique becomes easier and more efficient.

Nordic walking downhill technique

The downhill technique in Nordic Walking is particularly important for going downhill safely and efficiently. Here is a step-by-step guide to implementing the technique:

1. Positioning: Start with an upright posture. As you begin the descent, bend your knees slightly to reduce stress on the joints and provide more stability.
2. Exercise: Take smaller steps to maintain control and avoid tripping or slipping.
3. pole use: Sticks should be placed in front of the body for balance and body support. They can also help control tempo.
4. posture: Try to keep your upper body as upright as possible. Leaning too far forward can cause you to lose balance.
5. Repetition: Repeat this process with each step as you go down the hill.

It's important to be careful with this technique and to focus on your movements. Walking downhill can be more difficult than walking uphill, especially if the ground is slippery or uneven. However, with time and practice, going downhill safely and efficiently will become easier.

The one-stick technique - a Nordic walking technique for beginners

The one stick technique is a simple and beginner-friendly method of Nordic walking. It is ideal for beginners or those with limited mobility as it allows them to focus on the correct handling of one stick before using both sticks at the same time. Here is our Nordic walking guide for beginners:

1. Positioning: Start in an upright position with your feet about hip-width apart. Hold a stick in one hand while keeping the other hand free.
2. Exercise: Start walking as you normally would. Try to keep a natural rhythm.
3. pole use: Use the stick with each step, always keeping the stick on the opposite side of the front foot. If your right foot is in front, the stick should be on your left and vice versa.
4. Momentum: Use the stick to swing your arm back and forth naturally, just like you do with normal walking. The stick should touch the ground when your arm is in the most forward position and then be pushed back as your arm swings back.
5. Repetition: Repeat this process with each step. The rhythm should be even and fluid.

The one pole Nordic walking technique for beginners is a great way to become familiar with pole handling and learn the basic movements of Nordic walking before moving on to using two poles.

Double pole technique – holding Nordic walking poles correctly is a prerequisite

The double pole technique in Nordic Walking is an advanced technique that allows for a more intense workout because both arms are used at the same time. Here is a step-by-step guide to implementing the technique:

1. Positioning: Start in an upright position with your feet about hip-width apart. Hold the sticks in your hands with the tips of the sticks pointing slightly backwards.
2. Exercise: Instead of using one stick after the other in turn, as is the case with most Nordic walking techniques, with the double stick technique you use both sticks at the same time.
3. pole use: As your arms swing forward, use both sticks at the level of your feet and then push them away backwards with your hands outstretched. The sticks should be at about a 60 degree angle to the ground when your arms are fully extended.
4. retreat: When your arms are at the bottom of their swing, withdraw the sticks and prepare for the next step. There is a brief pause during which both sticks lift off the ground before being reinserted.
5. Repetition: Repeat this process with each step. The rhythm should be even and fluid.

The double pole Nordic walking technique can be more challenging at first as it requires more coordination and balance. However, with practice, it can be an effective tool for increasing the intensity of your Nordic Walking training.

Hopping run Nordic walking technique

The hop run is an advanced technique in Nordic Walking that requires more strength and coordination. It is similar to running or jogging, using the poles to propel the body forward and maintain balance. Here is a step-by-step guide to implementing the technique:

1. Positioning: Start in an upright position with your feet about hip-width apart. Hold the sticks in your hands with the tips of the sticks pointing slightly backwards.
2. Exercise: Instead of walking, perform a cushioned movement similar to jogging. You should feel as light and springy as possible.
3. pole use: Engage the sticks with each step, always keeping the stick on the opposite side of the front foot. If your right foot is in front, the stick should be on your left and vice versa.
4. Momentum: Swing your arms back and forth naturally with the sticks. The stick should touch the ground when your arm is in the most forward position and then be pushed back as your arm swings back.
5. Repetition: Repeat this process with each step. The rhythm should be steady and fluid, similar to running or jogging.

The hop-run Nordic walking technique can provide an intense workout because it involves more upper and lower body work than most other Nordic walking techniques. It is important that you only use this technique if you have already learned the basics of Nordic Walking and are in good general fitness.

Nordic running

Nordic running, also known as Nordic jogging, is a variation of Nordic walking that replaces fast walking with running. It combines the benefits of running with those of Nordic walking, using the poles to generate extra propulsion and distribute the stress on the joints. Here is a basic explanation of Nordic Running:

1. Positioning: Start in an upright position with your feet about hip-width apart. Hold the sticks in your hands with the tips of the sticks pointing slightly backwards.
2. Exercise: Instead of walking, as in Nordic walking, you run or jog. The movement should be fluid and natural, similar to traditional running, but with the added use of poles.
3. pole use: With each step, you insert the stick on the opposite side of your front foot. If your right foot is in front, the stick should be on your left and vice versa. The stick should touch the ground when your arm is in the most forward position and then be pushed back as your arm swings back.
4. Benefits: Using the poles activates additional muscle groups in the upper body, resulting in a more intense overall workout. The poles also help to reduce stress on the joints and improve balance, especially on uneven terrain or in poor weather conditions.
5. Technology: Compared to Nordic walking, in Nordic running the steps are usually longer and faster, and the arms swing more. This means that the technique requires a bit more skill and coordination.

Nordic running can be an effective cardiovascular workout and is a great way to improve fitness and burn calories. As with any new sport, it's important to start slow and build up gradually to avoid injury.

Learning Nordic Walking technique – our conclusion

When learning the right Nordic Walking technique, it is important to pay attention to a few things. First, learn proper technique to avoid injury and get the most out of your workout. It is advisable to learn the Nordic Walking technique step by step and to practice it regularly. It is also important that you choose the right Nordic Walking equipment and make sure that the poles are the right length. Overall, Nordic walking convinced us with its technique and its effectiveness. If you master the technique properly, you can train your body and enjoy nature at the same time.