Nordic Walking Technique

Keep the poles close to the body. The stride begins as the heel touches the ground and ends when the toe together with the ball of the foot pushes itself off the ground. The pelvis lifts up high and the general posture is taut and forward leaning. The upper and lower torso are involved in a clearly defined counter-swinging motion during which the mid-torso muscle groups are actively worked. Opposite arms and legs swing alternately forwards and back.

The Basics

With good Nordic Walking technique you are aiming to increase the work of the upper body, slightly exaggerating normal walking movement without changing the natural rhythm of normal walking.

Follow the diagrams to learn good Nordic Walking technique and remember these important points when Nordic Walking:

Walk naturally. Nordic Walking is an enhancement of normal walking, not a different movement.
To warm up begin Nordic Walking slowly and build up gradually.
Keep your shoulders relaxed.
Lean slightly forwards.
Hands and poles remain close to your body.
As your right foot moves forward, so does your left hand, and vice versa.
Allow the sole of your foot to roll from your heel to the ball of your foot.
Try to maintain the pole thrust behind the line of your pelvis.
At the end of the pole thrust open your palms slightly and push into the strap. This creates a greater stretch of your arm and greater spinal rotation. With correct Nordic Walking technique there is a clear swing of your shoulders and hips.
Bring the pole forward with the grip first, not the tip end first. The pole tip remains behind the line of your body (don't plant the poles in front of you.
Stretch your body gently at the end of your walk.

Walking

The basis of Nordic Walking starts with a good walking technique. A good walking technique begins with the heel strike and ends when the toe and the ball of the foot push off the ground. Nordic Walking enhances good walking technique with a sequence of pole movements that propel the body forward and increase the walking stride.

Nordic Walking Poles

The Exel Nordic Walker poles use an exceptionally durable carbon fibre structure through the whole length of the pole to be both incredibly strong and light. The single piece poles (rather than being adjustable and therefore collapsible) are strong enough to support your whole body weight - they will bend without snapping and without the risk of collapsing.

The specifically designed strap offers outstanding power transfer and support, while the removable Control Tarmac Paw offers improved grip and shock absorption when walking on the road or pavement

The correct Pole

By far the most important factor when using Nordic Walking poles is to choose the correct length pole for your height. The chart shows you the ideal pole length for you (all lengths are in centimetres and the poles come in 5cm increments). To calculate the correct pole size, multiple your height (in centimetres) by 0.68, and then round up or down to the nearest 5cm. For example, if your height is 168 cm (5'6") x 0.68= 114cm, then choose 115cm poles. If you are unsure of the best size poles please call us on 01306 731816 and we will make sure you get the best ones for you.

Adjusting and fitting the strap

Adjust strap, with Exel® logo facing you. (Note correct pole marked L or R.)

Bring hand up into glove (the part of the strap with the logo and Velcro). Take hold of the straps and the grip.

Place thumb above grip stopper (black button on top of pole). Pull top strap to tighten glove around hand. To obtain correct tightness, hold grip and tighten glove around outside of hand. Then, tighten glove around thumb side of hand. Push stopper down to hold.

Tighten Velcro around glove.