Nordic walking isn’t just walking with poles—it’s a surprisingly skillful, total-body workout that can transform your fitness. And it’s actually enjoyable!
So whether you’re aiming to improve your technique, or to get the most out of your NW session, these tips will help every step count.
1. Focus on Your Posture
Good posture is the foundation of effective Nordic walking.
- Stand tall with your shoulders relaxed and back straight.
- Keep your head up and gaze forward, avoiding looking down at your feet.
- Engage your core muscles to stabilise your body and maintain balance.
If you’re a beginner you may find your shoulders may be tight when you first start Nordic walking. This should corrects itself quickly as you settle into the technique.
2. Plant the Poles Correctly
The placement of the poles is key to propelling yourself forward.
- Your arm should swing forward with a slight bend in the elbow.
- As you start to swing back the pole should plant in the ground diagonally behind you—not in front (like a trekking pole).
- Use the poles to help propel you forwards.
As a beginner many peope start by keeping a too-tight grip on your poles when propelling forward. As you become more experienced, you can start to loosen your grip and use the straps for propulsion instead, allowing your arm to swing further back.
3. Coordinate Your Arms and Legs
Nordic walking follows your natural walking rhythm: opposite arm and leg move together.
- As your left foot steps forward, your right arm should swing forward with the pole, and vice versa.
- Avoid stiff or exaggerated movements—focus on maintaining a fluid, relaxed stride.
This natural coordination is what makes Nordic walking a full-body workout, engaging your arms, legs, and core simultaneously. Although the technique may not feel natural at the start, stick with it.
4. Think of Your Stride
Concentrate on making your lower body active too.
- Push off from your heel to your toe, activating your glutes and working the muscles in your feet. Both can get very weak with today’s sedentary lifestyle.
- Avoid overstriding, which can disrupt your rhythm and strain your knees.
An active stride, combined with proper pole use, helps activate more muscles and increases your calorie burn. Double win!
5. Adjust to the Terrain
Different terrains require slight adjustments to your technique:
- Flat ground: Focus on rhythm and stride.
- Uphill: Shorten your steps and use the poles to push yourself upwards.
- Downhill: Use the poles for stability, planting them slightly in front of you if necessary.
Using poles when going up or down hills is a revelation! And even more so if you have dodgy knees, hips or back.
6. Don’t Forget to Breathe
Breathing might seem obvious, but many walkers unconsciously hold their breath.
- Take deep, steady breaths to fuel your muscles. Then you can walk further, for longer.
- When you can, remember to belly breath.
You may well be chatting as you exercise (the favourite pastime of the Nordic walker), so don’t forget that breathing properly helps prevent fatigue.
7. Practice Makes Perfect
Mastering the Nordic walking technique takes time, so be patient with yourself.
- Consider taking a class or booking a session with a qualified instructor to fine-tune your form.
- Join a Nordic walking group to get feedback and motivation from others. You’ll find a whole new group of wonderful people!
With practice, the technique will become second nature, and you’ll soon be enjoying all the benefits Nordic walking has to offer.
And by focusing on technique, you’ll turn your Nordic walking sessions into efficient, full-body workouts that improve your fitness, posture and mood.
It’s simply the best exercise around!
The Bristol & Bath Nordic Walking Team
You can find our favourite Nordic walking poles here and if you’re looking for our advice on best walking kit here’s our recommendations:
walking shoes waterproof boots waterproof jackets walking socks
