From personal marathon participation and coaching nordic walkers, I have developed a successful Nordic Walking teaching system based around user-friendly, economical and dependable equipment. The following is a quick intro to the USA Nordic Walking Technique.
Remember the basics - chin up, fingers loose and relaxed, poles slightly angled back and NEVER plant the poles in front of the lead foot! Every heel strike gets a pole plant. The left pole plants in sync with the right foot's.
Level 1 Nordic Walking
Burns about 20 more calories than regular walking. Most Americans prefer Nordic Walking in Level 1 casually walking with the poles slightly angled backed while they automatically benefit from the use of correct length poles. Correct length poles help us to automatically walk with a super straight back - better walking posture is biomechanically a good thing. This improved walking posture when combined with the unique 4-Wheel-Drive type action of walking with poles radically reduces the stress to the shins, knees, hips and back. Nordic Walking is low impact and yet provides a highly effective workout - burning more calories and working more muscle groups than regular walking.* Perfect length poles put the elbow at 90 degrees when you are strapped in and standing tall.
Level 2 Nordic Walking
Burns up to 30 more calories than regular walking. Level 2 includes a full arm extension forward and slightly down (poles slightly angled back). Similar to reaching out to shake a hand or hurdlers as they fly over a hurdle: reach forward, grab the doorknob and pull back. The arm extension of Level 2 automatically increases your walking tempo and stride length.* There is no twisting in Level 2 and there is no additional stress to the back when done correctly and with correct fitting poles. Poles that are too short will add unwanted stress to the lower back.
Level 3 Nordic Walking
Burns up to 40 more calories than regular walking. Level 3 includes the full arm extension of Level 2 plus constant force through the heel of the hand into the Nordic Walking straps - from pole plant to hip. Remember to keep your fingers loose and relaxed - no white knuckling of the pole and NO death grip. Level 3 requires the use of real Nordic Walking poles with comfortable fingerless glove type straps. Poles with old fashion loop straps or no straps are not as comfortable and effective. Skiers know the secret of these new wonder straps and ALL of the Olympic skiers use this fingerless glove type strap for added speed, comfort and just plain good physics.What is so great about Nordic Walking is that regardless of what level we train, we ALWAYS benefit from automatically having our backs so perfectly straight (biomechanically correct) as long as we use the perfect length poles and good technique and keep that chin up.
