TURN YOUR WALK INTO A NORDIC WALK

We all have a favourite pair of trail shoes, but have you thought about adding Nordic Walking poles to your kit list? Karen Ingram, INWA Nordic Walking International Trainer, would argue that a Nordic Walk turns a good walk into a great walk. In this article she tells us why next time we lace up our boots, we should grab a pair of poles and try Nordic Walking.

What is Nordic walking? Inspired by its Finnish origins, Nordic walking brings together a love of the outdoors, with an amazing whole-body workout and a technique that helps to relieve stress. Being out in nature, breathing in the fresh air, and soaking up some sunshine can do wonders for your mood. Specially designed poles drive you along, activating your arm, shoulder, chest, and core muscles, as well as your legs. Plus, the rhythmic movement of walking can be meditative and stress-relieving. Picture a cross-country ski action, with the poles angled back diagonally. 

What are the benefits of Nordic Walking? We all feel better after a day walking in nature but the positive benefits of using Nordic Walking poles are well proven. You will engage around 90% of your muscles, giving you a great all round workout. At the same time it is low impact, so kind on your joints and really unloads the knees on those descents. Nordic walking is a great way to get your heart pumping and improve your cardiovascular health. It increases your heart rate more than regular walking, but it’s not as intense as running or other high-impact exercises. This makes it a sustainable and effective way to maintain heart health. Using the poles helps you maintain an upright posture, which is beneficial for your spine and overall body alignment.

Do I need lessons to Nordic Walk? To really benefit from adding Nordic Walking poles to your kit list, you need some instruction. The better your technique, the better it will feel, and the more health and fitness benefits you will gain. If you are in the UK, find your nearest British Nordic Walking Instructor, or for the rest of the world check out the International Nordic Walking Federation. You can also watch a simple ten minute online tutorial, in which Karen teaches four simple steps to get started – check out the Nordic Walk Store website. 

What kit do I need? Firstly, you will need a pair of Nordic Walking poles. They are completely different to trekking poles, with a specific strap system and tip. If you book a lesson, your instructor will have poles available for you to try and you will get the best advice on what to buy. You can calculate your correct pole length by multiplying your height in cm by 0.68 and rounding down to the nearest 5 cm. A fixed length pole with a high percentage of carbon is a joy to walk with – check out Gabels’ FX-75 Snake Carbon. Buy a pole with as much carbon as you can afford, to make them light, strong and vibrate less. Folding poles are becoming increasingly popular for speed hiking, travel, or a day on the hill, like the Leki FX.one. Nordic Walk Store is the UK’s only dedicated Nordic Walking shop and they are happy to chat through your needs on the phone. Expect to pay between £80 and £175 for a good pair of poles.

Other than poles, it is recommended you wear a trail shoe rather than a heavy boot. You want the sole to have some flexibility in it, so you can roll the foot, plus you want a good off-road grip. Try the Salomon X Ultra 360 Gore-Tex.

When you Nordic Walk it is important you can swing your arms freely and that the spine is able to gently rotate. With this in mind, avoid a backpack with big side pockets and go lightweight – MTB packs work well.

© Antonio Groß, Unsplash

The best spots to Nordic Walk
Are you looking for the perfect route to go for a Nordic Walk. We asked some British Nordic Walking instructors for their Top 5 British trails:

• South West Coast Path: anywhere between Pendeen Watch and the Minnack Theatre every day of the week! Kelly Bennett, Walk Kernow.
• The Mendips: taking in Dolebury Warren and fort and Cheddar Gorge. Marcus Easterling, Bristol Nordic Walking. 
• Seaford to Eastbourne: station to station, East Sussex. Taking in Cuckmere Haven and the Seven Sisters, plus a pub / cafe or two along the way. Nordic heaven! Yvonne Gould, London. 
• Kent England Coastal Trail: part of the coastal trail is fantastic with low and high tide options. Bays & Beaches (Ramsgate to Margate). Denise Hill. 
• Whitesands Bay to Caerfi Bay in Pembrokeshire, Wales: taking in views of Ramsey Island. If you go in October, you get to see seal pups. Then grab a cup of tea and a Welsh cake in St Davids on the way back to Whitesands. Karen Ingram.

And for that must do bucket list trip try Nordic Walking Iceland’s Laugavegur trail.

And one final top tip from Karen…“There is nothing worse than Nordic Walking all day with wet feet! So, I always invest in waterproof trail shoes, and keep them topped up with regular Nikwax treatments.”

About NORDIC WALK STORE: Nordic Walk Store is based in beautiful Wales and is run by a team of passionate Nordic Walkers who love to share their knowledge of all things Nordic Walking. Founded in 2008, Nordic Walk Store stocks leading brands like Leki, Gabel  and Exel. Customers value our expert product advice, friendly customer service and after sales support. We are proud sponsors of British Nordic Walking. Learn more at www.nordicwalk.store

About KAREN INGRAM: Karen has been Nordic Walking since 2005 and co-founded Nordic Walk Store in 2008. Karen is the go to for technique questions, you can book a technique lesson or come to one of her beginners workshops in Llantwit Major. She is often out on the road, presenting Nordic Walking at pop up events and festivals and working with partners. She is an author, teacher trainer and presents internationally. She is head of Education for INWA (International Nordic Walking Federation).