Conditioning · Walking
Nordic Walk
Nordic walking pairs a natural walking stride with alternating backward pushes through poles. It trains aerobic endurance while adding upper-body work to each step.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Stand upright with a pole handle in each hand.
- Begin walking with your right arm swinging forward as your left foot advances.
- Plant the advancing pole beside your body with its tip behind the handle.
- Press backward through the planted pole as you move past it.
- Repeat on the other side in a continuous alternating rhythm.
- Finish by gradually slowing to a stop.
Form cues
- Keep your shoulders relaxed
- Look ahead along your route
- Keep a light grip
Common mistakes
- Reaching too far with each stepShorten your stride so you land smoothly without braking through your front heel.
- Pumping only your elbowsLet your arms swing from your shoulders so the poles travel naturally with your stride.
- Folding forward at the waistKeep your chest lifted instead of bending over the handles.
Safety
A slipping or catching pole tip can cause a fall, especially on wet or uneven ground. Poorly fitted straps or forceful pole pushes can irritate your wrists and shoulders.
- Adjust pole length so your elbows bend roughly 90 degrees when the tips are upright beside your feet.
- Fit straps according to the pole instructions without restricting your hands.
- Start on a flat, clear route with tips suited to the surface.
- Leave enough space around other people for the poles to swing without catching anyone.
If you have balance difficulties or persistent wrist or shoulder pain, choose ordinary walking or ask a physiotherapist about suitable pole use.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Trekking Poles
Sets and reps
- Sets
- 1
- Target
- 500–1500 meters
- Rest
- No rest timer
Use a pace that lets you speak in full sentences while you learn the rhythm.