Nordic walking is not a simple stroll with poles: it is a complete endurance sport. Whether you practise for your health or for performance, speed is the key indicator of your progress. But how do you gauge where you stand — and above all, how do you push through to the next level?
Diagnosis: what is your actual speed?
The average speed recorded, notably by the French Athletics Federation, is around 6 km/h. However, this figure varies depending on your profile and your cardiovascular effort.
| Level | Average Speed | Breathing Feel | Primary 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 shouldn't simply "walk faster", but "walk better". Speed in Nordic walking is the product of two factors: Speed = Stride Length × Cadence.
Stride length: the secret is behind you
Many walkers try to extend their stride in front of them. This is a mistake that slows the movement 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 by the strap). This extends the arm movement and gains precious centimetres with each stride.
Cadence 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.
Torso rotation
An active rotation of the shoulders relative to the hips naturally increases your stride length without any extra muscular effort. This is the "speed" advantage 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.
- The poles: A pole that is too heavy tires the arms and reduces cadence. Whether fixed-length or if you opt for telescopic poles, make sure the length of your Nordic walking poles is perfectly adjusted to optimise the push angle.
- Clothing: Overheating makes performance drop. Wear breathable Nordic walking clothing that wicks away sweat to maintain an optimal muscle temperature.
How to calculate your speed accurately?
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 technological method
Using a GPS watch or a smartphone app remains the simplest way to get your instantaneous speed. This lets you check whether you're slowing down at the end of a session or on climbs, and adjust your effort in real time.
The key takeaways:
Improving your speed doesn't mean running. Always keep one foot in contact with the ground to respect the very essence of the discipline. Consistency is your greatest ally: two one-hour sessions per week are worth more than a three-hour outing every fortnight.
