Nordic Walking

Walking with Poles

Nordic walking (also called pole walking in English, sauvakävely in Finnish) is a type of physical and sporting activity practiced using specially designed poles, similar to those used in cross-country skiing.

What is the essential equipment for Nordic walking? The poles! In fact, this activity is based on the use of two poles that accompany the walking movements. Nordic walking poles will give you momentum by working the upper body and serve to create a point of contact with the ground.

learning

the technique

To use the poles effectively and obtain maximum benefits, it is essential to learn and correctly apply the technique. The Italian Nordic Walking School has developed a technical-educational progression for acquiring the correct technique that includes 5 learning phases:

1 - Relaxation and Recovery of Natural Walking

Relaxation is important, and the recovery of natural walking represents the key element for correctly developing Nordic walking technique.
The main points of natural walking recovery are:

Alternating arm-leg coordination;
Range of motion of the legs and arms;
Shoulder relaxation and muscle decontraction in arm movement;
Upright posture;
Foot roll.

2 - Coordination Development and Alternating Technique

Nordic walking can be practiced with the alternating push technique and with the parallel push technique. The correct use of the pole in advancing with the alternating technique and coordination development are very important for acquiring the perfect Nordic walking technique. Learning and performing many exercises with the poles will ensure that they become useful and trusted walking companions and are truly effective for propulsion. Continuous coordination using the parallel push technique allows for greater development of movement range and facilitates the opening and closing of the hand when using the pole.

3 - Postural Elements

In Nordic walking, with the right technique you can achieve an upright position while walking in order to release all tension from the spine. The correct use of the pole and optimal arm-leg coordination during movement will promote the nutritional exchange of the intervertebral discs, favoring their rehydration and an influx of nutrients that will restore their efficiency, progressively eliminating the annoying back pain generated by the incorrect positions we adopt during our daily activities.

4 - Breathing

Correct breathing becomes important both for energy consumption and for physical performance. Training and conditioning breathing through a series of exercises means improving the overall Nordic walking movement and consequently your physical condition as well.

5 - Advanced Techniques

In this phase, all variations of the alternating step technique are addressed, from uphill technique on different slopes to downhill technique, especially regarding the correct use of the poles.
In advanced techniques, you will also learn the full range of exercises that can be done with the poles, from stretching to strengthening, balance, dexterity, and games.
Nordic walking in its most athletic form is practiced with running, jumps and hops, and all the other variations that make working with poles a true athletic training.