Luc Parmeggiani, Mountain Leader and Nordic walking instructor, shares his technical advice for getting the most out of Nordic walking and choosing the right gear.
Nordic walking is currently booming in France. However, the activity originated in Finland, initially as a summer dryland training method for cross-country skiing when there was no snow. Its sporty, engaging, innovative nature and numerous health benefits explain its success.
Nordic walking gear
Poles
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Nordic walking pole features[/caption]
These are specific poles similar to those used for cross-country skiing, made from composite fibres (fibreglass and carbon). They feature a thumb-strap gauntlet secured by Velcro.
Choosing your pole size
To choose the right size for your Nordic walking poles, refer to this chart: find your height (on the left) and select the corresponding pole length. [caption id="attachment_8228" align="aligncenter" width="223"]]]
Choosing your Nordic walking pole size[/caption]
Nordic walking shoes
Your Nordic walking shoes must be lightweight and low-cut: running shoes or trail running shoes.Nordic walking clothing
Choose an outfit allowing full range of movement, meaning ergonomic clothing like running or trail gear (tights, shorts, T-shirt and technical socks).
Hydration
Staying properly hydrated during physical activity is essential. Make sure to take a small trail backpack with a hydration bladder or a bottle waist pack.Basic Nordic walking techniques
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Standing upright[/caption]
The technique relies on a natural walking motion synchronised with pole propulsion driven by the arms.
To start, walk naturally letting your poles drag; you will quickly find yourself naturally planting them behind you in sync with your strides.
To do this:- Heel-to-toe stride
- Torso upright, head held high
- Release poles on the push with an open hand (the swing)
The OTOP method
To master Nordic walking technique, use the OTOP method: O: Optimise stride to terrain and fitness level T: Torso upright, chest open, head held high O: Open hands, alternating gripping and releasing the pole grip P: Pole position, angled rather than vertical, planted mid-stride with arms extended at 60° for propulsionAlternative Nordic walking variations
To keep things fun, Nordic walking can be done in different ways:- Double poling (pushing on both poles simultaneously)
- Slalom
- Skating (like an ice skater)
- Jogging
- Skipping
- Clearing obstacles
Session breakdown
A session lasts between 1.5 and 2 hours.
It is structured around 3 stages:
- warm-up
- Nordic walking outing
- stretching
Health benefits
This sport delivers genuine well-being, helped in no small part by getting out into the open air!
An activity beneficial for muscles, joints and the cardiovascular system. Its main advantage is giving a full-body workout without heavy strain. Nordic walking is done at your own pace.
Nordic walking is an activity in its own right: it is brisk walking with specific gear, and you cannot do it with standard hiking equipment (telescopic poles, hiking backpack, hiking boots, etc.). In pace and duration it is closer to fitness training or a light jog, and you can do it anywhere, even in urban environments.
Now it's time to get going! Get in touch with local Mountain Leader offices and French Athletics Federation clubs near you.
