Nordic walking is one of the most complete sports: it engages 90% of the body's muscles. However, unlike regular walking, it relies on a precise technical movement. A bad habit picked up early can not only limit your performance, but also cause unnecessary tension.
Here are the 6 most common pitfalls and our expert solutions to correct them.
1. Choosing the wrong poles: why aluminium and the wrong length hold you back
This is mistake number one. A pole is not a walking cane — it's a propulsion lever.
- The length trap: If your poles are too long, you raise your shoulders and restrict circulation. Too short, you hunch over, which compresses your rib cage. The golden rule: Your height (cm) × 0.68.
- The material trap: Avoid pure aluminium. Too rigid, it transfers vibrations into your joints (wrists, elbows). Carbon, on the other hand, absorbs impact. For regular use, aim for at least 50% carbon.
- Our advice: For maximum versatility, telescopic poles allow you to adjust the length based on fatigue or gradient. For a complete guide, read: how to choose your Nordic walking poles?
2. Pacing: how to unlock your natural coordination
Natural walking is cross-lateral (left arm / right leg). Under the effect of concentration, beginners often "glitch" and move the arm and leg on the same side simultaneously: this is called pacing.
- Why it's a problem: This stops the torso rotation, which is the true engine of Nordic walking.
- A simple exercise to fix it: Drop your poles and let them trail behind you, held only by the straps. Walk normally, arms swinging freely. Once your natural rhythm returns, pick up the grips again without thinking about it. Your body knows how to walk — don't force it.
3. Planting the pole too far in front: the mistake that slows you down
Many beginners plant the pole in front of them to balance, as they would in classic hiking.
- The physical problem: A pole planted in front of the body creates a counter-brace that slows you down with every step.
- The right technique: The pole should be planted at an angle (approximately 45°), level with the middle of your stride (between your two feet). That way, the arm's energy is fully converted into forward propulsion.
4. Keeping a clenched grip
If you keep your grip tight throughout the entire movement, you limit your range of motion.
- The technique: You need to grip the pole firmly at the moment of ground contact, but open your hand and release the grip as soon as your arm passes your hip towards the rear.
- The benefit: Thanks to the strap, the pole stays connected to your hand. This release allows you to fully extend the arm and optimise your Nordic walking speed.
5. Using hiking shoes that are too stiff
A traditional high-cut hiking shoe is designed to stabilise the ankle on unstable terrain. In Nordic walking, the foot needs total freedom.
- The foot roll: This discipline demands a firm heel strike followed by a full roll-through to the final toe-off.
- What you need: A low-cut shoe that is flexible and dynamic. A sole that is too rigid prevents this rocking motion and can cause pain under the arch or in the periosteum.
6. Wearing clothing that restricts your movement
Nordic walking is a sport of wide range of motion. Jeans or a standard polo shirt restrict arm and leg movement.
- Freedom of movement: Choose stretchy Nordic walking clothing. The cut around the armpits must be specifically designed to prevent repeated chafing caused by the swinging motion.
- Breathability: You sweat quickly in Nordic walking. Opt for synthetic materials that wick moisture rather than cotton, which becomes heavy and cold when wet.
The key takeaway: Take the time to master the technique before chasing performance. Nordic walking offers immense benefits (back, heart, joints), but it's the quality of your movement that will make the difference in the long run.
