Your guide to Nordic Walking Poles

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Nordic Walking Poles

Fonte immagine: © ShutterStock

Michael Zippo
Michael Zippo

Nordic Walking poles offer numerous advantages for those who love the activity outdoor physical exercise, minimizing stress on joints and muscle strength, common in cardio exercises such as running. This makes Nordic walking an excellent alternative for those who want to stay fit without subjecting the body to excessive stress, while offering a new way to explore the outdoors while working on your fitness.

The Advantages of Nordic Walking Poles

Nordic Walking poles, made from a single tube, are available in aluminum or carbon (or a mixture of both). Nordic carbon poles are usually considered the most comfortable alternative. light, absorbing vibrations more effective. In contrast, aluminum offers greater stability for those who need it. But there is much more to discover.

The benefits of Nordic Walking poles include:

Full body workout, including core and upper body muscles. Improvement of cardiovascular resistance. Increased flexibility. Weight loss. Promotes a healthy posture. Reduces the risk of general injuries (and neck and shoulder tension). Improves walking uphill and stability on uneven terrain. Reduces fatigue.

What to Look for in Nordic Walking Poles

The Grip

The best Nordic Walking poles for beginners usually offer a rubber grip due to their quality. soft and non-slip. For those looking for more convenient alternatives economic, it is It is possible to opt for plastic grips, but they may be uncomfortable during long excursions.

For the most experts, it is You can choose EVA foam or cork grips that offer better moisture management. keeping the Nordic Walking poles light.

The Straps

The straps help maintain grip on the poles and wrap around the wrist. Look for straps with extra padding, as this you will rely on them during the most demanding excursions. long.

The Pipes

The tube of a Nordic stick is usually made of aluminum and offers excellent durability and pressure resistance without adding too much weight. The grade of aluminum will vary. depending on the quality of the sticks and the intensity of your walk. You will also find carbon fiber tubes that offer similar benefits and are considered a rugged choice for carrying heavy loads through challenging terrain.

The Locking Mechanisms

Nordic Walking poles usually offer the classic screw or clip locking mechanism. The snap locking mechanism is ideal for those carrying heavy loads, while most opt for the traditional screw locking system. If you need extra grip and regular adjustments to the length of the stick, the clip mechanism will support you. better through changes in slope and terrain.

Anti-Shock Systems

Anti-shock systems are useful for those who suffer from upper limb problems or walk on hard surfaces during most Nordic walking. The anti-shock system acts as a shock absorber for any impacts with the ground, relieving pressure from the joints and minimizing the risk of injuries.

How to choose Nordic Walking poles?

Nordic Walking is a healthy and fun practice that requires the use of specially designed sticks. Choosing the right poles is essential to ensure correct execution of the exercise and maximize health benefits. In this guide, we will explore how to choose Nordic Walking poles, focusing on the length and correct use of the straps.

Choosing the Right Length of the Stick

The length of the Nordic Walking pole is determined by the height of the person. Using the formula: Height (cm) x 0.68, it is possible to calculate the correct length of the stick. For fixed length poles, round to the nearest whole number. 5 cm more close. For example, a person 172 cm tall should use 115 cm poles (i.e. 172 cm x 0.68 = 117 cm, round down, correct length is 115 cm). Consult the pole height/length table here.

Which one is the Correct Height for Nordic Walking Poles?

One-piece poles have the advantage of being lightweight and not retracting during use. They are available in five different lengths: 105, 110, 115, 120 and 125 cm. To choose the right length, multiply your height in centimeters by 0.68. For example, if you are 1.67 m tall, choose 110 cm poles as they 167 x 0.68 = 113.56.

Telescopic poles, which offer two sections, are particularly useful for those who want more convenient transportation. easy. 

Correct Attachment of the Straps

The fastening of the straps is not recommended. so simple as it might seem, but by following these guidelines you can do it without problems.

Each strap of a Nordic Walking pole is marked "Right" (D) or "Left" (S). Check which is which, then place both poles upright with the straps facing you.

Open the Velcro or loosen the strap buckle. Insert your hand into the strap so that your thumb passes through the widest opening small inside and the rest of the hand through the smaller opening large on the outside. Secure the strap so that it is comfortably tight.

How can I know which size stick to buy?

For general height adjustments, whoever is larger taller than 1.83 meters should opt for sticks of at least 130 cm in length, while those who are Under 1.83 meters you will be able to use most adjustable sticks on the market to adapt to your preferences.

One of the most important aspects important to consider is the type of excursion you intend to tackle to obtain the appropriate adjustments:

Regular hikes: When you hold the cane with the tip close to the ground (positioned near your foot), let your elbow bend at a 90-degree angle. With most Decathlon Nordic Walking poles fully adjustable, you can set your optimal height at any time, regardless of the terrain.

Hiking uphill: Shorten the poles by about 5-10 cm. This will allow you to achieve more levers. More steep is the slope you are facing, the more The poles must be short to help you move without excessive strain on the shoulders due to an unnatural or raised position.

Downhill hiking: The opposite applies; lengthen the poles 5-10 cm compared to the general adjustment to maintain balance and an upright and healthy position.

Frequency of Use

The composition of the tube, the material of the handle, the type of gloves, as well as how the shape and composition of the tip will depend on how often you practice the sport:

Occasional use

If you use your Nordic Walking poles less than once a week, you can choose the economical option without losing quality. Search for:

Aluminum composite tube Plastic handles Fixed gloves Round steel tip

Regular Use

If you use Nordic Walking poles regularly, every week, opt for the following:

Tube composed of 50% carbon fiber Elastomer grips Detachable gloves Tungsten round tip

Intensive Use

Intensive users should prioritize to the duration with the following:

Tube composed of 80% carbon fiber Cork handles Detachable gloves Slanted tungsten tip

Nordic Walking technique

Don't forget to update yourself on the correct Nordic walking technique before hitting the trails.

After you have correctly adjusted the Nordic walking, adjust the length, secure the strap to ensure a secure hold and start with the elbow angle at 90 degrees. Make sure the rubber tip is resting flat on the ground when you are standing still, regardless of how far you extend the hose from the tip positioned near your feet.

The arm movement should reflect the level of a handshake - slightly lower than the direct extension of the arm in front of you. Alternate and swing your arms, keeping your arms straight.

Grab the poles with your lower fingers, keeping your thumb and fingers extended and rely on the straps. Raise your arms straight from your shoulders to the handshake position. This way, you will notice:

Your stride will lengthen. The tips of the sticks will bite the ground. The impulse from the shoulder. Increased effort in the back muscles.

Avoid the following errors:

Avoid the "ticking" (move arm and leg at the same time). Your natural movement (bilateral oscillations) is The right way; is here you move the opposite arm in sync with the opposite leg. Do not bend the elbow, leading to excessive reliance on the biceps. Focus on shoulder movement so that Nordic poles can extend the arm to achieve a smooth swing.

With this, you are ready for your first Nordic excursion!

FAQs about Nordic Walking Poles

What's the difference? between trekking poles and Nordic Walking poles?

Nordic Walking poles differ from trekking poles due to their distinctive characteristics. In addition to the glove-like straps, Nordic poles feature flat ends. called "paws", designed to provide maximum comfortable propulsion and reduce the annoying metallic noise typical of trekking poles.

Are Nordic Walking poles worth it?

Nordic Walking poles help hikers stay active outdoors by minimizing joint and muscle fatigue, common in cardio exercises such as running.

What is the purpose of Nordic Walking poles?

Nordic Walking combines cardiovascular exercise with vigorous muscle training for shoulders, arms, core and legs. When you walk without poles, you activate the muscles below your waist. By adding Nordic poles, you activate all the muscles of the upper body.

How much length do you need?

A good guide for pole length is multiply your height in centimeters by 0.68 and round down to the nearest five centimetres. neighbors. When you stand with your upper arm at your side, your elbow should form a 90° angle. or slightly higher, so that the hand is just below the elbow.

Can ordinary trekking poles be used for Nordic Walking?

What is the difference?

It's not It is possible to practice Nordic Walking with ordinary trekking or walking poles. The simple answer is no!

&` Is it possible to learn Nordic Walking on your own?

Before grabbing a pair of poles and setting off, it's time to It is advisable to learn the technique first to ensure you engage the right muscles. “Don't try to learn from videos or on your own,” says Gill. "A good instructor will be able to adapt the technique to both your abilities and than to your goals."

What is the difference between a pole and a Nordic Walking pole?


The two poles used in Nordic Walking provide equal support on both sides of the user. Standard sticks are designed to be used as a stand-alone support, while the use of two sticks is not suitable. advised. The grip on Nordic Walking poles is vertical, promoting an upright walk with less pressure.

Do Nordic poles help with balance?

Research indicates positive impacts in the use of Nordic Walking poles for health, exercise and as a rehabilitation tool for adults who need greater stability, balance and confidence during walking 39;open. Older adults older people who use poles tend to walk more frequently and for longer periods long.