Nordic walking originated in the Nordic countries, specifically Finland. Finnish cross-country skiers developed it as a way to train in summer. It is an effective workout that engages your cardiovascular system and the joints and muscles throughout your body. You do not need much equipment, but what you do use needs to be chosen carefully. Here is our advice on choosing the right clothing for Nordic walking and avoiding unpleasant surprises when you head out.
The right gear for your upper body
The best clothes for Nordic walking are hiking clothes or trail clothing. They should be breathable and allow you to move freely. Choose clothes that are warm enough but let sweat escape. Dress in layers! Start with a warm, breathable base layer. A lightweight, stretchy t-shirt is one option.
You should also adapt your clothing to the weather, choosing features such as warmth and waterproofing where needed. In very low temperatures, a fleece jacket or fleece gilet with hollow fibres provides good insulation while helping moisture escape. A warm hooded jacket also makes an ideal lightweight, windproof second layer. For Nordic walking in hot, humid countries, long-sleeved shirts with a mosquito-repellent treatment are a good choice. A long-sleeved t-shirt can also help you stay dry during exercise by allowing moisture and sweat to evaporate more effectively.
Come rain, wind, or snow, a windproof jacket will be your go-to ally, combining lightweight fabric with a waterproof-breathable / windproof membrane. It’s then up to you to choose the best Nordic walking gear for your route and conditions.
The best clothing for Nordic walking: lower body kit
What should you wear on your lower half? For hiking in any season, trail and running leggings provide muscle support and compression to help prevent cramps and muscle pain. Waterproof trousers with a waterproof, breathable membrane are also suitable year-round, giving you freedom of movement and strong protection.
For warmer months, get the best Nordic walking clothing, such as lightweight breathable trousers or light hiking shorts. For example, stretch trousers combining lightness, comfort, and durability, or stretch shorts made from a lightweight fabric.
For winter, warm thermal leggings are highly recommended. They should be soft, comfortable and provide excellent insulation. Stretch walking trousers that are waterproof, stain-resistant, versatile and warm will also come in handy. In harsher conditions, you can opt for warm, three-layer mountain trousers to help regulate your temperature. Finally, choosing the right socks is just as important: it can help you avoid rubbing and blisters.
Choosing the right Nordic walking accessories
Poles are essential for Nordic walking. You need two to support the walking motion: they help propel you forwards and engage your upper body. Your experience level will determine which poles to choose. Aluminium poles with steel tips are recommended for beginners , while carbon poles with tungsten tips are recommended for regular walkers. Why use poles? They help reduce strain on your lower back and, on descents, your knee joints. On climbs, they also work your upper body and promote circulation. Want to know more? Find all our advice here.
Finally, choosing the right footwear is equally crucial. Shoes must be specific to hiking—both flexible and grippy to support natural foot roll. Nordic walking involves a three-stage stride: heel strike, rolling through the foot, and pushing off with the toes.
Other accessories can be chosen depending on the location and weather conditions. A bandana and a versatile neck gaiter will protect you from wind, sun, and moisture. Remember to protect your extremities! A thermal headband to keep out the cold, or warm, breathable thermal gloves will be key allies. You can also equip yourself with mountain sunglasses featuring polarised lenses to eliminate glare, alongside an anti-fog coating for water and sweat resistance. Don't forget a beanie or a cap. Finally, a backpack is essential for carrying your water bottle to stay hydrated, as well as energy snacks.
The benefits of Nordic walking are well established. Its full-body movements can improve flexibility, muscle tone and balance while working your joints gently. And that is far from the whole list. To get the most from these benefits, you need to choose the right clothes for Nordic walking. Follow our advice and give it a go!
