What is Nordic Walking and Why Should it Interest Me?

Quite simply, Nordic Walking could be described as WALKING PLUS, or even EXTREME WALKING.

Unlike walking, or even running, Nordic Walking, which is walking with especially designed poles provides you with a whole-body exercise - lower body, upper body, plus a great aerobic workout - comparable to Nordic, or cross-country skiing

In most countries the English name - Nordic Walking - has been adopted and kept, but the Swedes have dubbed it stavgång, in Norway and Denmark it is stavgang, and to the Estonians it is kepikönd.

If you already walk, power walk, hike, run, or cycle, Nordic Walking will enhance your fitness level. In addition, walking with poles is a lot more interesting and engrossing than plain walking.

It can also save wear and tear on your legs and knees, while providing balanced exercise for both your lower and upper body.

Haven't you ever wondered if it would be possible to also exercise your arms, back, abs, shoulders and chest, while walking? As it turns out - you CAN and it isn't difficult to learn. To do it properly and to get the maximum benefits, you should seek a qualified instructor.

Nordic Walking poles are really a very portable gym - probably the most compact and efficient anywhere - with the added advantage of being able to exercise in the great outdoors, instead of in a stuffy and boring exercise facility. Imagine taking an elliptical trainer on the trail, to the mountains, or on the beach! That is what in fact you could be doing with a pair of Nordic Walking poles.

In addition, studies show that exercising outside can burn up to 30 percent more calories than doing the same workout indoors.

Exercise, such as Nordic Walking can help people deal with stress of everyday life much more effectively, safely and pleasantly than with prescription drugs.

When you deal with Nordic Walking US, you can be assured of a customer service and experience that has been always rated as second to none. I am an ANWA certified Nordic Walking instructor and will be happy to teach you the most efficient technique to take advantage of these benefits.

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Had to give in to MySQL limits. Since the database exceeded the pre-set limit, the continuation of the diary resides here now. Link to the first, second and third parts of the diary are just below.

Results, so far - with no dieting, after 4,436 miles - lost 30 pounds and 5.5% body fat since May 16, 2005, when this diary was started. Just think what kind of results YOU could achieve with Nordic Walking and a rational diet! Have also gotten faster, as proven by steadily tumbling personal records.

On June 6, 2009 I have been persuaded by Gottfried Kürmer to switch over to a regimen recommended by an Oxford University study, which proposes conducting relatively intensive workouts for 30 minutes a day - seven days per week. Yes - no break days, but none, or fewer one, two, or three-hour intensive walks.

Therefore, my optimal mileage will hover between 15 and 20 miles per week, instead of 25. I still intend to do at least one longer walk per week and even take a day, or two off sometimes, to even things out.

The 1st part of The Nordic Walking Diary

The 2nd part of The Nordic Walking Diary

The 3rd part of The Nordic Walking Diary

Many people strive to go faster and faster, to beat their own best times for a given route, or distance, or to try to win a race. I have done both and still time myself on Nordic Walks. It is sometimes good to know how fast your workout was and kind of fun to beat a record – your own, or someone else’s.

But what, besides beating records could be defined as “success” in the case of Nordic Walking?

I tend to think that getting in shape, losing weight and staying healthy through Nordic Walking is a much bigger achievement, than beating a record, or winning a race.

Speaking of races, there seems to be a growing number of marathons, which allow a Nordic Walking division. I have no problem whatsoever with that, but since one could cover the distance in about the same time without poles, while expending less energy, Nordic walkers should compete within their own division, as they would definitely be handicapped in comparison with walkers, race walkers and the like, who would be expending considerably less energy and getting a lesser workout as well.

As a matter of fact, if you actually are Nordic Walking in an intensive way, getting the optimum workout and burning calories like crazy, unless you are in a superb condition, you shouldn't even be able to do it for let's say: more than 1.5 hours.

On the other hand, much longer walks with poles are generally possible, if you do not make them very intensive. It is probably more beneficial as far as conditioning is concerned, to perform a hard, almost strenuous 30-minute Nordic walk, than a relatively relaxed two-hour one.

In short: It is entirely up to you to decide what Nordic Walking can do for you, but in my opinion it is not only one of the greatest year-round conditioning exercises around, but it is also an outdoor activity, which you can practice almost anywhere and it is just plain fun!

Re-posted with some clarifications

Tom Rutlin - a pioneer of Nordic walking, which in 1988 he termed "Exerstriding" advocates the straight arm "plant" technique.

David Downer - links to whose websites you can find right here at Nordic Walking US, also uses and teaches this method.

The International Nordic Walking Association (INWA) in turn teaches the bent arm plant. I have heard that Exel reps (INWA=Exel) have been teaching the straight arm technique, although their website still shows graphics, where models have radically bent arms...

The American Nordic Walking Association (ANWA) also teaches the flexible arm, European technique.

There was I time, when I too used and advocated the bent arm plant, but that has changed a bit. Despite Gottfried Kürmer's - one of the best Master Nordic Walking coaches suggestion to actually bend the arm, I am continuing the relatively (but not completely) straight arm technique. I must say though that Gottfried's teaching did transform my arm plant into a more flexible one than before.

I would like to emphasize that the arm should not be rigid, but be allowed to bend to a limited degree at the elbow, in order to maintain the fluidity of the stroke.

Let me try to explain why I believe that a modified straight-arm technique works best.

This revised and updated article was originally posted in 2006

Nordic Walking means walking with poles. Many elements of ordinary walking become more effective with poles and the walking technique becomes more balanced.

Nordic walking is so effective as a whole-body exercise, that I let my gym membership lapse several years ago and haven't been back there since.

If your goal is to lose weight, improve your general fitness level and even build some muscle, you owe it to yourself to give Nordic walking a try.

A general rule of thumb as far as the length of poles is concerned is that the forearm should be almost parallel to the ground with the arm angle at about 100 degrees, while gripping the handle and the tip of the pole next to the ankle joint. More specific pole fitting should be done with the help of a good instructor.

It is also highly recommended to take classes with a qualified and certified instructor, in order to fully benefit from what Nordic Walking offers and to avoid picking up some wrong habits, which might require extra work later to eliminate.

Along with a group of Nordic Walking enthusiasts I have attended a very well-run instructor's course today at Gerstung Intersport in Baltimore, Maryland.

The instructor was Gottfried Kürmer - a master Nordic Walking coach from Austria, universally recognized as a true Nordic Walking expert as well as a great coach and teacher of the sport.

Overall, it was a great and a highly educational experience. I hope to be passing some of the additional information learned during our classes and demos. Gottfried conducted a series of Nordic Walking seminars, including an ANWA Nordic Walking Guide Workshop and an ANWA Basic and Advanced Instructor Certification courses.

The ANWA-sanctioned event was hosted by Siegfried Gerstung, the Executive Director of Gerstung Intersport.

More details available on the ANWA and the Gerstung Intersport websites.

Here's a link to a TV report done a day before the Saturday's Instructor Seminar, which I have attended at Gerstung Intersport. Take a look!

ANWA

Gerstung Intersport

I was wondering if anyone in Northern Virginia, Maryland and in the Washington, DC area in general would be interested in starting some group walks.

I would be willing to lead them, even provide a few initial pairs of loaner poles, some basic training for beginners, etc, at no charge. You would have to provide your own transportation, of course.

We could meet in different places in the area, lets say, once a week, twice, or even once per month. Let me know what you think, before we get too specific. Either simply send an email (link below), or if your are a registered user of this site - post a comment right under this story.

06.03.2009 -We have some members now and will be announcing the first (of many, we hope) group walks/basic lessons within the next two weeks.

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I am re-posting this closer to the top, as it is always an issue of interest

Should we worry about brands, advertising hype and the like?

As far as brands, most reputable companies usually manufacture well-designed, reliable products. That's why in our store at this time you will find exclusively LEKI and Swix Nordic Walking Poles.

LEKI - a German company is a leading manufacturer of quality hiking, skiing and trekking poles and Nordic walking poles as well. LEKI poles have certain unique features, making them very attractive indeed.

Swix, headquartered in Lillehammer, Norway has been the undisputed leader in the cross-country skiing arena for decades and the same expertise, cutting-edge technology and quality is evident in their Nordic walking products.

Most reputable manufacturers will not drown you in hype, so the next concern should be your body type, the kind of walking that you intend to do and the depth of your pocketbook.

Beware of unknown manufacturers and super low prices. You do want your poles to be durable, light and well-designed, don't you?

On the other hand, you can buy excellent and well-designed Nordic walking poles for just over $100. I assure you that if you decide to stick with the sport, you will be much happier with quality poles, than with some off-brand cheapos.

Also, don't believe the hype out there that adjustable poles are inferior and/or unsafe, or that Nordic walking is complicated and difficult to learn. I have taught rank beginners the basic technique in as little as 15 minutes.

Although we use and carry in our store several great one-piece Nordic walking poles models, I assure you that well-designed and built adjustable poles, such as the LEKI models that we offer are great, solid and perfectly safe poles, which offer certain undeniable advantages as well.

Our store

For some time now, certain people and websites have been making totally unfounded claims about the supposed "danger" inherent in the "collapsing" of adjustable Nordic Walking poles.

Maybe their experience has been limited to cheap, off-brand models, or just plain bad luck, or their inability and/or incompetence in making simple, secure adjustments.

Based on our extensive, multi-year experience with quality one-piece and with adjustable poles, we can categorically state that neither us, our students, or hundreds of satisfied customers have had any problems whatsoever with any "collapsing" of any of our quality LEKI and Swix adjustable poles.

Tom Rutlin, the true pioneer of Nordic Walking sells and promotes adjustable poles and so does Marko Kantaneva, another pioneer of the sport.

It is unnerving to hear certain Nordic Walking upstarts and so-called "professionals" demeaning the experience of these two men, questioning their expertise, as well as the safety of quality Nordic Walking poles, made by reputable manufacturers.

Re-posting closer to the top, as this is an important issue for everybody.

There has been a lot of discussion about the safety of different kinds of plastic water bottles and other containers.

Even though the plastics industry has published a great many disclaimers, and even if I believed all of them, there is still the indisputable fact that water from refillable (even super-clean) plastic water bottles does have a "funny" taste. As a matter of fact all kinds of harmful chemical are used in the production of plastic bottles. Many of them leach out and poison our bodies and billions of bottles get thrown out every day.

Considering that, I few years ago I decided to get a water filter and a few 3/4-liter SIGG aluminium water bottles. They are almost indestructible and coated inside with an impervious - to almost anything coating, which does not leach chemicals. Yes, they are more expensive than plastic, but will also last for decades. Having a dented, but perfectly functional water bottle is a badge of honor of sorts, I guess...

Non-toxic, baked-on inner lining is certified by an independent institute (Nehring, Germany) and exceeds FDA requirements. Water-based, not petroleum (plastic).

Although SIGG is not a sponsor of this website, I am a firm believer in their products.

In addition to the health reasons against using plastic containers, every year about 1.5 million tons of plastic go into manufacturing water bottles for the global market, using processes that release toxics such as nickel, ethyl benzene, ethylene oxide and benzene.

In the U.S. alone 1.5 million barrels of oil are consumed in making the bottles. Add to this the transportation, distribution and...price and you have a perfect reason to stop buying water in those stupid, little, plastic bottles.