Luc Parmeggiani, Mountain Guide and nordic walking instructor, shares his technical tips for practising nordic walking properly and choosing the right equipment.
Nordic walking is booming in France right now. But it actually originated in Finland. It began as a summer training method for cross-country skiing when there was no snow. Its sporting, fun and innovative nature, along with its many health benefits, explain its success.
Nordic walking equipment
The poles
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Nordic walking pole characteristics[/caption]
These are specialist poles similar to those used for cross-country skiing, made from composite fibres (fibreglass and carbon). They feature a strap that wraps around the thumb and fastens with velcro.
Choosing the right pole size
To choose the right size for your nordic walking poles, refer to this table: based on your height (on the left), select the appropriate pole size. [Caption id="attachment_8228" align="aligncenter" width="223"]
Choosing the right size for your nordic walking poles[/caption]
Nordic walking shoes
Your nordic walking shoes should be lightweight and low-cut — trainers or trail trainers.Nordic walking clothing
Wear clothing that allows full freedom of movement — ergonomic garments such as those designed for jogging or trail (tights, shorts, T-shirt and technical socks).
Hydration
During any sporting activity, staying well hydrated is essential. Remember to bring a small trail backpack with a hydration bladder or a running belt with a bottle holder.Basic nordic walking techniques
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Stand tall[/caption]
The technique is the natural walking movement synchronised with the arm-driven propulsion of the poles.
To start, walk normally letting your poles drag behind you — you'll find that naturally you'll plant them to the rear in sync with your stride.
To do this:- Lead the stride with the heel
- Upright body, head high
- Release the poles on the push with an open hand (the swing)
The OTOP method
To practise nordic walking properly, use the OTOP method: O: Optimisation of stride to terrain and physical condition T: Body posture — upright, chest lifted, head high O: Open hands, alternating grip and release of the pole handle P: Pole position — not vertical, planted mid-stride, arms extended, 60° angle = propulsionOther forms of nordic walking
To make things a little more fun, nordic walking can be practised in different ways:- Double pole (pushing on both poles at the same time)
- Slalom
- Skating (like a skater)
- Jogging
- Hopping
- Obstacle crossing
How a session is structured
A session lasts between 1h30 and 2 hours.
It is structured around 3 stages:
- warm-up
- the nordic walking session
- stretching
Health benefits
This sport genuinely promotes wellbeing — being outdoors certainly plays a big part!
Beneficial for muscles, joints and the cardiovascular system. Its key advantage is that it works the entire body without placing excessive strain on it. Nordic walking is practised at your own pace.
You'll notice that nordic walking is a discipline in its own right — it's a toned form of walking with its own specific equipment. You won't be able to practise it with your standard hiking gear (telescopic poles, hiking backpack, hiking shoes, etc.). In terms of format, it's closer to fitness training, lasts as long as a jog, and you can do it anywhere, even in an urban environment.
Now all that's left is to get out there! Check with Mountain Guide offices and clubs affiliated with the Fédération Française d'Athlétisme near you.
