Feet
By focusing on good foot placement you can reduce the risk of injury and increase your speed. “Most people walk in quite a flatfooted way,” says Steve Ellis, a Nordic walking national coach. “In good walking technique, your heel should hit the ground first, then you should roll over the mid-foot and spring off your toes. Imagine squashing a lemon under your foot as you roll through the stride. This will naturally result in a slightly longer stride and a faster pace.” You should also adopt a slight forward lean, starting at the ankles. “When you’re completely upright, you have no momentum,” says Steve. “Lean forward slightly and you’ll feel your speed increase.”
Arms
Good arm movement helps to accelerate your body and leads to good foot placement (see the section on feet), therefore helping to increase speed. There’s no need to have your arms up by your chest, power-walking style. “The more relaxed and loose they are, the less tension you’re going to feel in your shoulders, neck and upper back,” says Steve. “Your arms should swing straight back and forth by your sides, hands loose and open.”
Focus on them acting like a pendulum by brushing the side seams of your trousers. They don’t need to go excessively out in front or behind you – about 40˚ beyond your body is enough. Good arm movement also creates a healthy rotation in the thoracic spine (upper and mid-back) and encourages good posture.
Poles
Adding Nordic walking poles will take your fitness to the next level by allowing you to walk faster and further, but without the same perceived exertion. It also works your upper body, reduces the impact on your knees by about 15% and burns 46% more calories.
Poles can be used on flat terrain as well for hill walking. “The basic premise is that you’re pushing the poles backwards to propel you forwards,” says Steve.
“Put your wrist through the strap and then wrap your fingers around the handle, but don’t grip hard or you’ll create tension in your arms. On each step, your left pole will hit the ground at the same time as your right foot and vice versa. You should be pushing down through the wrist strap towards the tip and digging the poles into the ground at about a 45˚ angle behind your body.”
You can go on courses to learn the specific technique – find one near you at britishnordicwalking.org.uk. Fixed-length poles are best, according to Steve, as they are lighter and vibrate less. They range from about £60 to £130 for a pair. “They should be about two-thirds of your height,” he says.
Weights
“A simple way to up the cardio benefits of walking is to carry a backpack containing bottles of water,” says Steve. “Anything from one litre upwards would work – you can build up to more.” Wear a well-fitting walking rucksack with lower back support (we like Osprey or Deuter).
Lunges
For some extra muscle toning in your legs, add in walking lunges. With hands on hips, step your right leg forward and bend it until your knee reaches 90˚, ensuring that your knee does not extend beyond your toes. Push back up as you bring the left leg forward to do the same.
Travel along doing the lunges for as long as you can keep good form.
For more advice on Nordic and hill walking go to geminioutdoor.com
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