LEKI Nordic Walking
Let's Go.
LEKI Nordic Walking Technique
Fitness walking the old-fashioned way
(without poles) promotes a short stride initiated by a short arm swings.
Nordic Walking activates more muscle because of a longer stride. The pole
swing is an enhancement of normal opposing arm swing when walking. Range of
motion is enhanced and so is posture.
The pole tips remain behind to push off.
Most of the motion comes from a "long lever" swing from the shoulder. You
should feel resistance when the rubber tips make contact with the surface
(road or dirt) to propel the body forward with strength and speed!
Recommended Techniques
• Get Adjusted: Pole height is directly
related to preventing overuse injuries! Adjustable poles accommodate most
heights. To measure, place your hands in the straps. The rubber tips should be
adjacent to your heels. Stand in good posture and drop the hands forward in
the straps to lengthen through the elbows. The wrists should be lower than the
elbows.
• Coordinate
Your Effort
Nordic walking takes some coordination. It's
called an "opposing arm and leg swing". It's the way we're supposed to walk;
only most people have forgotten to involve their upper bodies! Spend the first
several minutes, if not several hours simply getting used to walking with
poles using your coordination. Hands should be relaxed. The farther your lead
hand comes out in front, the more you'll feel how that tip engages to propel
you forward.
• Stand Tall
Postural strength is a primary benefit of
Nordic Walking. As you walk, try to keep the bottom of your chin level with
the surface. This small skill helps to balance your head weight more
appropriately over the rest of your skeleton, allowing you to reap optimal
benefits from your Nordic walking experiences!
• Longer Is Better
Fitness benefits are maximized with a long
arm technique which inspires a longer gait. If you find yourself bending
excessively at the elbows, lighten your grips and lengthen your arms. Movement
comes from the shoulders, not the elbows!
• Take Your Time
Changing your stride takes time so remember
to have fun, and don't think too hard!
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