Nordic walking is not a simple stroll with poles — it is a complete endurance sport. Whether you practise for health or performance, speed is the key indicator of your progress. But how do you assess where you stand, and more importantly, how do you push through to the next level?
Diagnostic: what is your actual speed?
The average speed recorded, notably by the French Athletics Federation, sits at around 6 km/h. However, this figure varies depending on your profile and your cardiac output.
| Level | Average Speed | Breathing Rate | Main Goal |
|---|---|---|---|
| Beginner | 4 to 5.5 km/h | Easy conversation | Return to activity, well-being |
| Intermediate | 5.5 to 7 km/h | Faster breathing | Cardio, endurance, weight loss |
| Advanced / Expert | 7 to 9+ km/h | Difficult conversation | Performance, competition |
The 3 technical levers for walking faster
To increase your pace without burning out, you should not simply "walk faster", but "walk better". Speed in Nordic walking is the product of two factors: Speed = Stride length × Frequency.
Stride length: the secret is behind you
Many practitioners try to extend their stride in front of them. This is a mistake that actually slows you down. Speed comes from the push behind the hip.
- The expert move: At the end of the push, open your hand and release the pole (held in place by the strap). This extends the arm movement and gains precious centimetres with every step.
Frequency and coordination
Arm/leg synchronisation is sometimes seen as one of the drawbacks of Nordic walking at first. Yet once mastered, it allows you to increase cadence. Work on faster arm cycles to automatically drive your legs along.
Torso rotation
An active rotation of the shoulders relative to the hips naturally increases your stride length without any additional muscular effort. This is the "speed" weapon of competitive walkers.
Equipment: an underrated performance factor
Your speed also depends on the quality of your foot strike and the lightness of your kit.
- Poles: A pole that is too heavy tires the arms and reduces frequency. Whether you go for monoblock poles or opt for telescopic poles, make sure the size of your Nordic walking poles is perfectly adjusted to optimise the push angle.
- Clothing: Overheating kills performance. Wear breathable Nordic walking clothing that wicks moisture to maintain an optimal muscle temperature.
How to calculate your speed precisely?
To track your progress, precision matters. You have two methods available:
The manual method (mathematical)
The formula: Speed (km/h) = (Distance in km / Time in minutes) × 60
Example: 6 km covered in 50 minutes -> (6 / 50) × 60 = 7.2 km/h.
The tech method
Using a GPS watch or a smartphone app remains the simplest way to get your real-time speed. It allows you to spot if you are slowing down towards the end of a session or on climbs, and to adjust your effort accordingly.
Key takeaways:
Improving your speed does not mean running. Always keep one foot in contact with the ground to stay true to the essence of the discipline. Consistency is your greatest ally: two one-hour sessions per week are worth more than one three-hour outing every fortnight.
