Although we do not take it for granted, we are sure that at some point you have heard something about Nordic walking or have even done some research about it. Or there will be cases in which you have seen someone walking on asphalt with poles that, although they are similar to the poles used for mountain walking, do not have the same use. At RUNNEA we thought it would be a good time to answer your questions.
What is Nordic walking?
As its name suggests, Nordic walking is a sport discipline that originated in northern Europe, specifically in Finland. The origin dates back to the 1930s, when certain cross-country skiers had the need to train beyond the Finnish winter (wikipedia). They had the bright idea to continue using the poles they used to propel and stabilize themselves on skis, in order to exercise the upper trunk and to be able to simulate the winter sport in their usual training places. With the only help of their legs and the poles, they unwittingly created a discipline that has been growing exponentially.
From training method to sporting discipline
Due to the boom and the Nordic tradition of training by walking with poles, in 2000 the International Federation was founded, institutionalizing Nordic walking as an official sport. In this way, you can find all kinds of exhibitions and competitions around the world, in addition to remaining an effective method of physical activity for people of any age and condition.
However, practicing Nordic walking is not as simple as it seems, it is more than just picking up a pair of poles and starting to walk. There are certain aspects to take into account, such asthe characteristics of the material, posture and technique. The Federation of Mountain Sports of Castilla la Mancha provides us with some guidelines so that we can practice this sport discipline correctly:
- Cane adjustment: fixed or variable length, depending on the athlete's height and style, being the most common standard, where the arm and forearm form a 90º angle.
To calculate the length of the baton we can apply the standard of 0.66, 0.68 0.7 x the height.
- Strap support: also known as dragonera, it is a differentiating element, since it is a kind of glove that joins the wrist with the baton that facilitates the "release" of the grip in the last part of the movement.
- Step: longer than when walking normally, making a transition of support from the heel, passing through the sole and ending with the metatarsal area.
- Stride technique: the arms should generate a wider movement than when we walk on a daily basis, avoiding excessive bending of the elbows. When the arm exceeds the line of the hip and the baton is taken backwards, the grip is usually released, pushing the baton with the wrist.
- Posture: the trunk should be kept straight, avoiding leaning forward, and with the shoulders low and, above all, relaxed.
- Baton support: in the classic style, the batons are supported behind the vertical line of the body, forming an angle of 45-50º with the ground.
What are the benefits of Nordic walking?
We can say that in essence it is very similar to walking, but as you have seen, the walking technique differs from the way we do it normally. The main difference lies in the fact that the arms have a much wider movement, which in turn generates that the steps are also longer. In spite of this, the movement of the arms and the poles generate a higher frequency (number of steps/minute) in our gait than when we walk.
The more intense work of the arms and legs generate that the body makes a greater work and, therefore, it is possible that the caloric expenditure also increases.
It is a highly recommended discipline to improve our cardiovascular condition, since, over time we will be able to pump more blood, make better use of the oxygen absorbed, which is reflected, among other things, in a lower and more stable heart rate. The coordination of the technique and movements of arms and legs will also help to maintain a more constant and efficient breathing rate.
If you are one of those people who like to walk in the natural environment, a correct Nordic walking technique will help us to overcome the positive slopes in a more efficient way, reducing the fatigue that can cause us to climb slopes. The poles will also be our allies to balance us on those more uneven surfaces.
Undoubtedly, this is a sport suitable for everyone, although athletes who practice cross-country skiing or ski touring can make the most of it, as well as for those who do not have the necessary physical condition to run or who are interested in a physical activity that avoids excessive joint impact.
- Photos: Facebook Nordic walking FEDME
What type of shoe is recommended for Nordic walking?
The most important thing is that the sports shoes you choose for Nordic walking should be of good quality and provide cushioning, stability and grip. It is essential that, in addition to providing you with a comfortable feeling, the shoe should ensure that your stride is as light and safe as possible for your foot. Even if we are not going to run, many of the models of Running shoes on the market are highly recommended for walking, both for their comfort and for their design with the latest materials and technologies. We don't want to finish this article without giving you a hand and, therefore, from RUNNEA we recommend 8 models of shoes that are very interesting for the practice of Nordic walking on different surfaces:
For Nordic walking on asphalt
Nike Pegasus 39
The Nike Pegasus 39 is another step forward in the trajectory of this top-of-the-line shoe that "moves away" a bit from the racer concept andreturns to the origins of this silhouette'suniversal shoe , placing it a bit further away from the most competitive segment. With a new heel section design that includes a new Zoom Air unit, as well as an upper with a separate tongue that lightens the weight of the model compared to its predecessors, these shoes are presented as a true all-terrain shoe for training and competing in all types of distances on asphalt.
ASICS Gel Cumulus 24
The midsole of these ASICS Gel Cumulus 24 features the newFF BLAST? cushioning system. Likewise, this cushioning grants greater reactivity in the toe-off phase. We should not overlook the presence of FLYTEFOAM? cushioning technology that adds that extra lightness and protection. The unquestionable presence of GEL technology in the forefoot and rearfoot improves shock absorption during running. It is also important to mention the 3D SPACE CONSTRUCTION feature of the last, specific for each gender and covering the different needs of each foot. It features a very lightweight and breathable engineered mesh for a more modern and updated design.
- ASICS Gel Cumulus 24 Features
New Balance Fresh Foam X 880 v12
The New Balance Fresh Foam X 880v12 is oriented to complete the longest and most demanding routes, along with a perfect balance between comfort, protection and flexibility. In addition to the presence of the Fresh Foam X compound in the midsole ensuring a high level of reactivity. The upper, made with Jacquard fabric, will significantly increase its breathability, fit and comfort. The outsole has been manufactured through Blown Rubber which not only ensures superior traction and grip but also offers a high level of wear resistance.
Brooks Ghost 14
The Brooks Ghost 14 is the ideal choice if you are looking for a shoe with maximum cushioning for neutral runners who want to complete their daily workouts. The midsole is updated to offer 100% DNA LOFT cushioning, which translates into an even softer and lighter ride. It features an improved fit with 3D Fit print in the instep area that balances stretch and structure, ensuring greater comfort and security. With maximum comfort, stretch and softness guaranteed, they feature a wear-resistant material for superior traction and grip.
Mizuno Wave Rider 25
The Wave Rider 25, flagship of the Japanese firm, is a benchmark for a broad spectrum of athletes, from the most experienced to those who are new to the world of running. Mizuno designers have opted to incorporate the new Wave platform to promote greater propulsion and stability in running. Likewise, the presence of MIZUNO ENERZY technology ensures a more reactive and cushioned stride. The upper has been redesigned to offer a more comfortable, lightweight and breathable fit. The construction of the outsole through a highly wear-resistant compound ensures greater durability.
For Nordic walking in the natural environment.
The Terrex Speed Flow is a Hiking shoes optimized for the practice of outdoor activities. The midsole present in this adidas model has been specifically designed to offer effective shock absorption, thanks to an optimal cushioning capacity. It also has a structure that guarantees permanent stability, giving you the response you need to advance safely on the most closed and inaccessible trails. Another strong point of the shoes is found in its upper, made from a highly breathable technical mesh, but also helps to reinforce those sections as relevant as the fit and support.
Salomon X Ultra 4 Gore-Tex
The best-selling Salomon X Ultra 4 Gore-Tex arrives with important changes, such as a new chassis and a considerable improvement in fit and adaptability to the athlete's foot. What is non-negotiable in these X Ultra 4 Gore-Tex: stability, protection, adherence and waterproofing. In addition, it is not exempt from offering the necessary agility to enjoy freedom of movement on any surface.
Merrell Moab 3
Talking about the Merrell Moab 3 is talking about a well-made product, hence the fame and success of the brand in the mountain and trekking segments. We have before us a very resistant shoe, suitable to withstand one hike after another. The incorporation of Merrell Air Cushion technology absorbs impacts and provides stability that together with the Super Rebound Compound technology offers lasting shock absorption in the heel. Merrell opts for a safe valor in the outsole, adding Vibram TC5+ rubber that provides great grip and adherence. Part of its materials are recycled, so in addition to a great product, this is a shoe that is committed to sustainability.
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