Nordic walking is one of the most complete sports: it engages 90% of your body's muscles. However, unlike regular walking, it relies on precise technical movements. Picking up bad habits early on can not only hinder your performance, but also create unnecessary tension.
Here are the 6 most common pitfalls and our expert solutions to fix them.
1. Choosing the wrong poles: why aluminium and incorrect sizing hold you back
This is the #1 mistake. A pole is not a walking cane for support; it is a propulsion lever.
- The sizing trap: If your poles are too long, you hike your shoulders up and restrict blood flow. Too short, and you hunch over, compressing your chest. The golden rule: Your height (cm) × 0.68.
- The material trap: Avoid pure aluminium. Being too rigid, it transmits vibrations straight into your joints (wrists, elbows). Carbon, on the other hand, absorbs shocks. For regular practice, aim for at least 50% carbon.
- Our advice: For maximum adaptability, telescopic poles let you adjust the length based on fatigue or gradient. For a complete guide, read: how to choose your Nordic walking poles.
2. Pacing (same-side walking): how to unlock your natural coordination
Natural walking uses a cross-pattern (left arm / right leg). When concentrating hard, beginners often "glitch" and move the arm and leg on the same side together: this is pacing.
- Why it's a problem: It prevents torso rotation, which is the true engine of Nordic walking.
- A simple exercise to fix it: Let go of your poles and let them drag behind you, held simply by the wrist straps. Walk normally, arms swinging loosely. Once your natural rhythm returns, take hold of the grips without overthinking it. Your body knows how to walk—don't force it.
3. Planting the pole too far forward: the mistake that slows you down
Many beginners plant the pole in front of them for balance, just like in classic hiking.
- The biomechanical issue: Planting a pole in front of your body creates a counter-force that slows you down with every step.
- The right technique: The pole must be planted at an angle (around 45°), right in the middle of your stride (between your two feet). This ensures that the energy from your arm is entirely converted into forward propulsion.
4. Keeping a tight grip
If you keep a tight grip on your handle throughout the entire movement, you restrict your range of motion.
- The technique: You need a firm grip on the pole upon ground impact, but open your hand and release the grip as soon as your arm passes behind your hip.
- The benefit: Thanks to the wrist strap, the pole stays securely tethered to your hand. Releasing your grip allows you to extend your arm fully and maximise your Nordic walking speed.
5. Using hiking shoes that are too stiff
A classic high-cut hiking shoe is designed to stabilise the ankle on uneven ground. In Nordic walking, the foot needs total freedom.
- The foot roll: This discipline requires a clean heel strike followed by a full roll through to the final push-off from the toes.
- What you need: You need a flexible, dynamic low-cut shoe. A sole that is too stiff prevents this rolling motion and can cause pain under the arch or shin splints.
6. Wearing clothing that restricts your movement
Nordic walking is a sport with a wide range of motion. Regular jeans or polo shirts restrict arm and leg movement.
- Freedom of movement: Choose stretch Nordic walking clothing. The underarm cut must be specifically designed to prevent repeated chafing caused by the swinging motion.
- Breathability: You work up a sweat quickly in Nordic walking. Opt for moisture-wicking synthetic fabrics rather than cotton, which becomes heavy and cold when wet.
Key takeaway: Take the time to master technique before chasing performance. Nordic walking delivers immense benefits (back, heart, joints), but it is the precision of your movement that will make all the difference in the long run.
