"I first put on a pair of running shoes when I was 24 years old, having gained a place at the London Marathon," recalls Vicky Welsh, a former solicitor turned personal trainer based in Bristol, UK. "The event was an amazing experience, and I always thought I would do another one. But fate had other plans."
Life, as it often does, threw Vicky a curveball. "In my mid-thirties, an autoimmune disease affecting my joints made running too painful, forcing me to stop – despite it being my go-to form of exercise." In a testament to Vicky's enduring vitality, she looked for other ways to stay active, initially trying cycling. Yet, with a young family, a new business, and a dog that required regular walking, exercising on two wheels wasn't the most convenient way for her to work out. "The challenge was that my ‘me-time’ was limited," she recalls. "Plus, I couldn’t take my dog cycling with me. I simply didn’t have the time to do both."
Fate intervened, introducing Vicky to the answer she needed. "I came across Nordic Walking in two ways at the same time. In the personal training world, it was gaining attention as a new form of exercise. At the same time, my mother-in-law lived in an area where one of the first UK instructors taught Nordic Walking. She encouraged me to give it a go." Intrigued, Vicky embraced the unknown. "I was curious and open-minded. It was such a new activity that I hadn’t any pre-formed ideas about the type of person who it would appeal to."
From that initial spark of curiosity, a passion ignited. Nordic Walking became more than just exercise; it became a way of life. Vicky is now a national trainer for the International Nordic Walking Federation, a public speaker, and the author of the 2023 book Let's Walk Nordic! "I now take my poles with me everywhere I travel," Vicky says, which includes having traversed the beauty of the Canadian Rockies with them and soon even Patagonia.
As Vicky's story shows, challenges can be overcome, new passions discovered, and the joy of outdoor adventure can be embraced at any age. But what exactly is Nordic Walking? And how does it differ from your standard form of hiking? Let's find out.
What is Nordic Walking
If you've ever seen people hiking in a way that looked like they were cross-country skiing (but without the skis or the snow), then you were witnessing Nordic Walking in action. In fact, it was originally designed specifically for that purpose - as a summer training routine for skiers. But it quickly became a popular sport in its own right in Scandinavia and Germany.
What makes this slightly odd-looking exercise so unique? Well, it's all in the poles – and the way you use them. These aren't your typical trekking poles. Instead, Nordic Walking poles feature unique, glove-like straps that connect you to the pole, allowing you to use your palms and make your body work in a different way. So, they are effectively an extra set of powerful limbs for your outdoor adventure.
Plus, there's also the various techniques for using them. One method, called "double poling," involves planting both poles in front of you and pulling yourself forward as you walk. "Double pole, one, two, three" will become your rhythmic mantra with this style. Another technique, "single poling," mirrors your natural walking gait, with each pole striking the ground in sync with your foot. So, whether you coordinate the same-side arm and leg or the opposite, the result is an efficient and invigorating workout.
Unsure where to start? Experts recommend starting with single poling and gradually increasing your speed and arm swing as you become more confident.
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A full-body workout
"The first and most immediate benefit was emotional – pure relief and joy at finding an energetic, challenging exercise that didn’t hurt my joints," shares Vicky. "It was the perfect bridge between running and walking, and I could take my dog along too." This sentiment resonates with many, as Nordic Walking offers a low-impact, high-reward workout suitable for all fitness levels.
But the benefits extend far beyond the pure enjoyment. Nordic Walking transforms your average walk/hike into a total-body workout. While regular walking primarily targets muscles below the waist, the addition of poles engages 80-90% of your muscles, compared to the usual 50%. This means you're working your shoulders, arms, core, and legs simultaneously, maximizing calorie burn, toning your entire body and strengthening your heart.
This increase occurs because, with more muscles in action, your heart works harder, improving cardiovascular health. That makes this sport an excellent workout for your heart and especially beneficial for those who need to focus on this part of their body. For example, a 2022 study published in the Canadian Journal of Cardiology found that Nordic Walking can significantly improve heart function and quality of life for people with coronary artery disease.
Vicky's personal experience also highlights the diversity of perks that come with this sport. "The list of other benefits is almost embarrassingly long," she enthuses. "There are the obvious ones that many people notice, like easing back tension and having beautifully toned arms. It’s also very sociable. But for me, it’s made a huge difference to my circulation. Plus, I’ve noticed that my bust has stayed firm and then there’s the added bonus of a strong pelvic floor and good posture."
From improved circulation and posture to toned muscles and increased stability, it's clear that the advantages are numerous. According to Harvard Health, studies have also confirmed that Nordic Walking burns significantly more calories than regular walking – estimates range from 18% to a whopping 67% increase. It's also associated with reductions in fat mass, "bad" cholesterol, and waist circumference while increasing "good" cholesterol, endurance, muscle strength, and flexibility. Plus, the added stability from the poles makes Nordic Walking a safe and accessible activity for everyone.
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Great for recovery from injury
Injured but itching to get back to exercise? Nordic Walking could be the ideal type of movement for a smooth and effective recovery. It's the perfect bridge between inactivity and pushing yourself, allowing you to stay active and rebuild strength without overstressing your body.
Many personal trainers and running blogs, recognizing the benefits of Nordic Walking, often recommend it as a first step before returning to running after an injury. It offers a low-impact, full-body workout that's gentle on your joints. The poles provide added stability, reducing stress on knees, ankles, and hips, which is crucial during recovery.
While you might not be ready for the impact of running, strengthens supporting muscles that are often weakened during injury, preparing your body for the demands of running.
Nordic walking as cross-training
If you're looking for a cross-training activity to complement another sport, then the full-body workout of Nordic Walking makes an ideal way to exercise your core, upper body, and back. Such a balanced approach through diversifying your training creates a stronger, more resilient you.
For runners, Nordic Walking is a fantastic way to build strength and endurance without the impact of pounding the pavement. It strengthens supporting muscles, improves posture, and increases cardiovascular fitness – all crucial elements for efficient and injury-free running. Imagine yourself tackling those hills with newfound power and grace, thanks to your Nordic Walking cross-training.
But the benefits extend far beyond running. Cyclists can improve their core stability and upper body strength for a more powerful pedal stroke. Hikers can enhance their endurance and balance for longer, more challenging treks. Even swimmers can benefit from this full-body engagement, building strength and improving coordination.
Got the rest day blues? Grab your Nordic Walking poles and escape the city. They're like little adventure beacons, whispering, "Let's find some trails!" Even if you're just aiming for a gentle stroll, those poles make it feel like a purposeful mini-expedition. Trade the concrete for leafy paths, breathe in some fresh air, and let the rhythmic pole action melt away the stress. It's the perfect way to recharge your batteries and rediscover the joy of simply being outdoors, far from the city's hustle.
Nordic Walking World Championships
"Last year, I entered the World Nordic Walking Championship in Finland," explains Vicky. "The standard was incredible, with huge numbers of competitors from Poland, Latvia, and Croatia." Indeed, these championships are not just a stroll in the park but a serious competition where every stride counts. They have stringent rules to ensure fair play and maintain the integrity of the sport.
Think of it as the Formula 1 of walking where precision and technique are paramount. The rules cover everything from pole length and type to stride length and frequency. Judges meticulously scrutinize every movement, ensuring athletes use the proper Nordic Walking technique. Any deviation from the rules can result in penalties, impacting an athlete's time and potentially costing them a medal. It's not enough to be fast; you must be technically perfect.
For example, pole plants must be at a specific angle and distance from the body. Arm movements must be coordinated with leg movements to maximize propulsion. Even the way athletes hold the poles is scrutinized. It's a testament to the dedication and attention to detail required to compete at this level. "The rules are strict," Vicky confirms. "The judges are stationed along the course to ensure competitors are walking with proper technique (no running allowed). If you get it wrong, they mark your wristband, and after three marks, you're disqualified.
As tough as they sound, the World Nordic Walking Championship showcases athleticism, discipline, and the pursuit of excellence, bringing together the best Nordic walkers from around the globe. Remember, these athletes aren't just walking – they're performing a finely tuned athletic feat, adhering to a strict set of rules that define the sport. The energy is electric, and the competition is fierce as these elite athletes push their limits to achieve victory. It's a celebration of the sport, showcasing the incredible fitness and skill required to excel at Nordic Walking.
"It’s a shame that people think it’s just for older adults because it’s a fantastic form of exercise at any age."
Changing perceptions of Nordic Walking
The perception of this incredible activity is changing, and for good reason. As Vicky rightly points out, "It’s a shame that people think it’s just for older adults because it’s a fantastic form of exercise at any age." From elite athletes pushing their limits in World Championships to kids discovering the joy of outdoor movement, Nordic Walking is proving its versatility and appeal.
"A colleague teaches Nordic walking to children from 8 to 18, and it’s really popular, especially with children who don’t enjoy team sports but want to be outdoors in nature," Vicky shares. This highlights the inclusivity of the sport, offering a fun and engaging way for everyone to connect with nature and improve their fitness. "The reality is that Nordic walking can be done at so many levels, from a gentle, supportive exercise to a competitive sport," she adds.
So, whether you're looking for a low-impact workout, a challenging cross-training activity, or a competitive outlet, Nordic Walking offers something to everyone. So, it's time everyone ditched the outdated stereotypes, grabbed a pair of poles, and discovered the transformative power of Nordic Walking. As Vicky wisely suggests, "I guess you just need to try it and see if it works for you." You might just surprise yourself!
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