NORDIC WALKING: THE CORRECT TECHNIQUE FOR BEGINNERS
Nordic walking is one of the most effective yet gentlest forms of endurance sport. Nordic walking is particularly well suited to beginners because the exercise engages the whole body, is easy to learn and can be flexibly adapted to any fitness level.
So that you’re on the right track right from the start, your Poles If you use the poles correctly and avoid common mistakes, you’ll find the key basics of Nordic walking technique for beginners here.
THE CORRECT POSTURE FOR NORDIC WALKING
Many beginners underestimate the importance of posture. Yet it is the foundation of proper Nordic walking technique. Make sure you walk upright and lean your upper body slightly forwards. Keep your gaze directed forwards, not at your feet. Keep your shoulders loose and relaxed, and your chest open.
It is important to note that the movement does not come from the arms, but from the whole body. If you stand steadily and upright, you can execute the technique much more efficiently.
THE CORRECT USE OF POLES
The Stock In Nordic walking, the pole is not simply a walking stick, but an active piece of training equipment. This is precisely why many typical mistakes are made when using the poles.
Place the pole at an angle towards the back, not vertically. As you strike, hold the grip firmly; on the follow-through, open your hand completely. This creates a flowing movement in which the pole is actively guided backwards.
The poles should always be used diagonally in relation to the leg movement: when the left leg moves forwards, the right arm moves forwards with the pole. When the right leg moves forwards, the left arm moves. This creates the typical Nordic walking rhythm without the pole dragging.
ARM AND LEG MOVEMENTS IN THE RIGHT RHYTHM
Nordic walking relies on coordination between the arms and legs. The movement is similar to normal walking, but is performed in a more active and conscious manner.
The process is simple:
- The right arm and left leg move forwards together
- The left arm and right leg move forwards together
- the arms actively swing forwards and backwards
- the steps should be natural and not too big
It’s important that you don’t march or jump. Your movements should remain dynamic but relaxed.
THE RIGHT STEP LENGTH
A common mistake when Nordic walking is too big a stride. Whilst this may look athletic, it wastes energy unnecessarily and disrupts your rhythm. A natural stride length is better. Land on your heel first, then roll through the entire sole of your foot and actively push off with your toes at the end. This creates a steady forward momentum that propels you efficiently.
BREATHING AND PACE IN NORDIC WALKING
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Beginners in particular often focus heavily on technique, pole use and coordination. Breathing can easily take a back seat as a result. Yet it is crucial for stamina, rhythm and well-being.  Breathe calmly and evenly. Ideally, you should aim for a rhythm of about two to three steps per inhale and exhale. Choose a pace that allows you to still hold a conversation whilst Nordic walking. If your breathing goes out of sync, you’re probably walking too fast.
COMMON MISTAKES IN NORDIC WALKING
Even minor technical errors can make Nordic walking feel more strenuous or less fluid. Beginners in particular should avoid the following mistakes:
- the arms remain too stiff and do not swing actively
- the poles are planted too far forward or too vertically
- my shoulders are tense
- the strides are too big and unnatural
- the gaze is directed downwards
Even small adjustments can often make a big difference to how the shoe feels when running.
CONCLUSION: THE RIGHT NORDIC WALKING TECHNIQUE MAKES ALL THE DIFFERENCE
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The correct Nordic walking technique is easier for beginners to learn than many people think. The key is to maintain an upright posture, use the poles diagonally, take natural strides and keep a steady rhythm.  If you start gently and focus step by step on your posture, arms, legs and breathing, you’ll quickly develop a good feel for the movement. This makes Nordic walking an effective full-body workout that boosts endurance, coordination and well-being.