Nordic walking poles are used in an opposite fashion. If trekking is like riding a mountain bike, Nordic walking is like riding a road bike. They are both classically aerobic activities, but have the potential for anaerobic training. Nordic walking poles are lighter, sleek, and streamlined for forward propulsion. The ideal terrain for Nordic walking is an open asphalt road or a dirt path at least 4 feet (1.2 m) wide, but you can also walk on gravel, sand, and grass. Another distinct difference in technique is that Nordic walkers keep their pole tips to the sides and behind the body to propel themselves forward and to achieve a cardiorespiratory workout.
Poles can range in price from $59 to $200. This chapter highlights the differences in design features of various models and compares Nordic walking poles to trekking poles in detail. It also addresses footwear, apparel, and optional accessories for Nordic walking.
Poles
Although they are simple, Nordic walking poles have distinguishing features
that set them apart from poles used for skiing or trekking, as well as from other
brands used for Nordic walking. The following section discusses the handle,
wrist strap, shaft, and rubber tip in detail.Handle
The handle, located at the top of the Nordic walking pole (figure 2.1), is one of the unique features of this piece of equipment. In contrast to trekking poles, which are thicker in diameter, most Nordic walking poles have a narrow profile. This sleek and purposeful design encourages you to hold the poles loosely, allowing them to float in your hands during movement.
Handles can be made of soft and shaped rubber, cork, or neoprene, depending on the model and manufacturer. Some walkers prefer cork, which is cooler to the touch in hot weather, and others prefer rubber or neoprene, which retain body heat in cooler weather.
Wrist Strap
Most poles have a wrist strap, which is attached to the handle approximately 1 inch (2.5 cm) below the top of the pole, and some are removeable by clicking out of a Nordic walking pole. Unlike the looping strap of trekking poles (figure 2.2a), the wrist strap conforms to the hand and passively attaches the wrist to the pole. In contrast, the looping straps on trekking poles require you to actively grip the handle. By design, the passive wrist strap (figure 2.2b) allows you to effortlessly move the pole with your hand while maintaining a neutral wrist. Wrist straps are usually constructed of soft, breathable material, and some models offer different sizes to ensure a glovelike fit.
This unique design provides several benefits. For example, the passive hand contact around the pole handle reduces unnecessary activation of muscles in the wrist and forearm. Contracting smaller arm muscles often leads to overactivation of the neck and shoulders. Golfers know that hand contact around the club that results in gripping that is too tight wreaks havoc on an otherwise relaxed and accurate golf swing and leads to premature fatigue over the course of a game. Similarly, you should minimize unnecessary muscle tension, which causes inefficient movement, premature fatigue, and possible muscle strain. One of the many reported benefits of Nordic walking is the reduction of muscle tension in the neck and shoulders (Anttila et al. 1999, Karvonen et al, 2001), which also relieves the stress commonly held in that area of the body. Maintaining loose hand contact around the pole handle during exercise may decrease blood pressure from contracted muscles and encourage blood flow. Finally, individuals who cannot make tight hand contact around a pole due to arthritis or other conditions can still use the poles effectively.
Some wrist straps have a release button or trigger mechanism that detaches them from the pole. This convenient design allows you to easily sip a bottle of water or take off a jacket without removing the straps altogether. Choose the design of your poles according to your needs and your skill level.
Regardless of design, you should wear the wrist strap appropriately to minimize the risk of injury. With most designs, place your hand through the largest opening and your thumb through the smaller opening and tighten the Velcro strap around your wrist until the fit is snug but does not cause friction or hinder circulation. If your model has a removable wrist strap that offers multiple attachment settings, attach it as close to the handle as possible to reduce excessive movement between your wrist and the pole (figure 2.3).
(Figure 2.3 There are a variety of strap
systems. Some poles come with removable
straps, which can be a convenience to grab with. Regardless of the type, be sure the strap fits snugly.)
Shaft
The pole shaft connects the
handle with the tip, which makes contact
with the ground. Like the poles
used in trekking and skiing, the shafts of Nordic walking poles are made from a
variety of alloys, including aluminum, carbon fiber, and fiberglass. To increase
the efficiency of aerobic exercise, Nordic walking poles are light and have little
swing weight, sometimes weighing as little as 13 ounces (370 g). Heavier swing
weights are counterproductive for Nordic walking, since the poles’ tips should
remain behind the body to propel you forward. To minimize swing weight,
some poles are designed so you can adjust the height at the top of the shaft.
The strong shafts of Nordic walking poles dampen vibration and absorb
shock to ensure comfort, safety, durability, and efficiency. Materials that are
too soft absorb your energy, but stiffer materials transfer kinetic energy to
propel you forward. Nordic walking poles are also incredibly strong. One manufacturer,
Leki, offers a lifetime warranty against breakage and states that their
adjustable pole locking mechanism can withstand approximately 300 pounds
(140 kg) of holding force. Tips
Where the rubber meets the road, a uniquely designed tip clearly differentiates Nordic walking poles from other types of equipment. Trekking poles typically have hard and pointed metal tips or rounded rubber tips that are placed in front of the walker for support and balance. In contrast, Nordic walking poles have angled rubber tips (figure 2.4a) that propel you forward when placed on the ground behind you. This little rubber piece is special because it allows you to dictate the intensity of the workout by the amount of effort you apply to it, regardless of your speed.
Rubber tips vary in shape, length, and width. However, virtually all designs let you remove the tip to expose a sharper point for traction on softer and more varied terrain (figure 2.4b). The rubber tips are typically used for asphalt and cement and the heavy metal or tungsten carbide tips are used on dirt, grass, gravel, sand, and ice. You may determine which tip is most appropriate for you to avoid slipping. A few manufacturers now sell rubber tips that are embedded with carbide points. These models are designed for use on both hard and soft surfaces, including slick, wet surfaces and ice.
Like the tires on a car, rubber tips wear out over time. Replace them every six months for heavy use and once a year for moderate use. Replacement tips cost between $7 and $20.
(Figure 2.4 (a) A pole with a rubber tip attached for walking on pavement and (b) with the rubber tip removed for walking on dirt and other off-road surface conditions.)
Baskets
The small rubber baskets at the base of Nordic walking poles prevent
the tips from bending or breaking in soft ground or gravel. Some manufacturers
also offer an interchangeable webbed basket for use in the snow that costs
between $8 and $25.
Pole Length: Fixed or Adjustable?
Depending on the brand you select, the length of Nordic walking poles is either
fixed or adjustable. The following section discusses the pros and cons of each
type to help you make an educated selection.
Most manufacturers offer Nordic walking poles of adjustable length. Both
types have certain advantages. Some argue that fixed-length poles are lighter
and quieter because they don’t have heavy moving parts or rattling hinges.
Others purport that fixed-length poles are stronger and therefore safer. Fixedlength
poles are typically less expensive than adjustable ones. Additionally,
some walkers feel that they are easier to use.
Although some models of adjustable poles may be cumbersome, telescoping
poles made from materials such as carbon fiber are often as light and as quiet as fixed-length poles and can weigh between 7 and 9 ounces. As previously
mentioned, an adjustable pole can accommodate up to approximately 300
pounds (140 kg), depending on the manufacturer. This weight limit should be
more than sufficient for Nordic walking, particularly since the poles are used
more for pushing off the ground in pulses than for bearing weight. Unless the
equipment is being used for pole vaulting, most poles should provide more
than enough support for a Nordic walker!
Assuming that adjustable poles are equal to those of fixed length in terms
of strength and weight, there are several other advantages. First, you can alter
an adjustable pole to accommodate your advances in skill level over time.
Beginning Nordic walkers tend to start with shorter poles, and may increase
the length as they become more proficient or for use on varying terrain. For
example, walking up and down hills, in sand, or in grass can require tiny
adjustments. You may even decide to change the height of your poles depending
on which shoes you’re wearing. Additionally, multiple users of different
heights can share adjustable poles. An obvious downside to this option is
that users who share poles cannot walk together at the same time, benefiting
from the social nature of the activity. Finally, adjustable poles are more travelfriendly
because they can be stowed more readily. Some pole models have
two adjustable points, which allows them to compress to fit into a suitcase.
Be forewarned; do not attempt to pack your poles in your carry-on luggage.
They may be confiscated by security, which is a bit more painful than losing a
set of nail clippers. However, if you follow the rules and check them with your
baggage, traveling with poles is a great option to ensure that your vacations
include Nordic walking.
Pole Height: How Tall
Determining the best pole height is not an exact science. Some manufacturers
determine pole height by simply calculating a fraction of body height. This
is the easiest method, particularly if you are purchasing poles online. Other
factors include the length of your arms and legs, stride length, joint mobility,
technique, shoes, and terrain. Therefore, adjustable poles help compensate
for these other factors over time.
The following section outlines the mathematical calculation for determining
pole height. Many experts recommend that pole height be roughly 68 percent
of body height. Most manufacturers sell poles measured in centimeters, so
readers who don’t use the metric system should use the following calculations
to estimate pole height:
Walker’s height (inches) × 2.54 = Walker’s height (cm)
Walker’s height (cm) × 0.685 = Estimated pole height (cm)
If your poles are measured in inches, simply multiply your body height in
inches by 0.685 to estimate the necessary pole height.
The following method more accurately accounts for limb length, and must
be done with a set of poles in hand:
1. Loosen poles until they reach a height that is slightly higher than your chest.
2. Place your hand through the strap and tighten it.
3. Place the rubber tips next to your heels.
4. Relax your shoulders and your hand contact around the handles (wrist
should be neutral), extend your arms in front of your body, and lower your
hands until your wrists are slightly lower than your elbows or at the level
of your navel.
5. As the poles gently glide to the correct height, mentally mark the desired
pole height. Then, place the pole on the ground. Lift the pole you are
going to adjust at an angle between vertical and horizontal and tighten it
accordingly. Match the other pole’s height to the adjusted one and tighten
accordingly.
This method also considers the length of your arm when extended. If it is
maintained during exercise, arm extension can increase range of motion in the
shoulder joint and can subsequently involve more muscles. It is also the key
to using the poles optimally and efficiently.
You must use poles of the proper height to prevent injury. Generally speaking,
if you are unsure of proper technique, use shorter poles to accommodate
your shorter strides and limited range of motion in your trunk, shoulders, and
arms. Tall poles may force longer stride lengths and greater range of motion
than you are ready for. Beginners in any fitness activity tend to do too much
too soon, which may result in injury. As you advance you will need longer
poles, and adjustable poles facilitate correct sizing.
Modifying the pole length is beneficial for accommodating the heights of different
shoes, varied terrain, and changes in skill level. This can only be done
with adjustable poles. Shorten your pole approximately 1 inch (2.5 cm) when
walking on dirt trails, uneven surfaces, or inclines to allow the poles to move
more freely. You should also shorten your poles a bit if you have preexisting
injuries. Lengthen the poles as your stride length and upper-body flexibility
increase. Although these adjustments may seem minor, small nuances in biomechanics
can determine whether your movement is inefficient or fluid.
Pole Maintenance
Nordic walking poles require very little maintenance. If you have fixed-length
poles, your only concern is cleaning. If you have adjustable poles, consult both
the sections on cleaning and pole separation.
Cleaning
One of the unfortunate by-products of outdoor exercise is that gear can get
quite dirty when exposed to the elements. Who bounds into the garage excited to clean gear after an intense workout or a day outdoors? Fortunately, you
won’t need to clean your poles very often.
The parts of the pole that have the most contact with grime and sweat are
the handle and the wrist strap. Wipe down the handle with a damp cloth after
each use. Gently wash the wrist strap with warm water and mild soap, and then
blot it dry with a towel.
After walking in snow or rain, you should wipe off the pole shafts with a dry
cloth. If you use adjustable poles in really wet conditions, separate the two
parts of the shaft and set them out to dry. On the other hand, after walking in
sand or on dirt trails, use a damp cloth to wipe off the poles and restore their
look to new. If you adjust your poles regularly, you should clean the shafts to
keep dirt or debris out of their locking mechanisms.
The bottom tip of the pole has plenty of opportunities to get dirty. Keeping
the grooves in the rubber tip clean may give you better traction on cement or
asphalt. After using the poles on a dirt trail or in the sand, wipe the exposed
surface of the tip completely with a damp cloth. If you really like to keep your
equipment pristine, you may remove the rubber tips from the poles and rinse
them with water. If you have difficulty removing the tips, put a small amount of
baby powder inside them and make sure they are clean before you put them
back on the poles.
Pole Separation
This section applies only to adjustable poles. You may need to separate the
different sections of your poles to clean them or to repair any complications
with the tightening mechanism. Although brands differ in design, the following
directions can be used for most styles of adjustable poles.
First, as a precaution, hold the poles nearly vertical whenever handling them
or making adjustments. Those standing next to you will appreciate this safety
tactic, because if you chose to pull the shaft apart horizontally, you might inadvertently
jab them when the pole releases. Next, use your nondominant hand
to grasp the upper shaft just above the adjustment point and your dominant
hand to grasp the lower shaft. Holding the pole stable with your nondominant
hand, use your dominant hand to loosen the lower section by rotating it to the
left. Use the adage “righty tighty, lefty loosey” to remember the directions for
loosening and tightening. Once you feel some give between the two sections,
firmly pull them apart.
The lower shaft of most brands has a plastic device at the top called the
expander, which tightens the pole and locks the two shafts together. Occasionally,
the expander may become stuck, making it difficult to tighten or loosen the
pole. In this case, turn the expander until it appears to be in a middle position,
then place the top shaft over the lower shaft and push the two sections together.
Use your nondominant hand to hold the pole by the top shaft in a nearly vertical
position, and then turn the bottom shaft to the right with your dominant hand.
Most styles of poles are sensitive to overtightening. Usually, a few complete
revolutions of the lower shaft are sufficient to tighten the sections back together.
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