Nordic Trekking Pole Technique

by Catherine Hughes

Trekking poles can transform your walking experience, especially on the stunning long-distance routes offered by Contours Holidays.

When used correctly, trekking poles not only improve your efficiency on the trail but also reduce strain on your joints, making long-distance walking more enjoyable and less tiring.

Whether you’re climbing a hill, traversing a flat path or navigating a descent, mastering the proper technique for using trekking poles can make all the difference.

The Nordic Walking Connection

Good trekking pole technique can be derived from Nordic Walking, a Finnish innovation originally developed as summer training for cross-country skiers. Nordic Walking emphasises a rhythmic, meditative motion that enhances physical and mental well-being. It became popular in the late 1990s, when Finland’s public health department promoted it for its long-term health benefits.

Today, Nordic Walking is a global activity, with the International Nordic Walking Federation (INWA) leading the movement. British Nordic Walking, the UK representative of INWA, offers lessons and instructor training.

The Technique: Inspired by Nordic Walking

While Nordic Walking poles differ from trekking poles, featuring a special strap that allows for a more relaxed grip and a push-pull technique that improves circulation and burns more calories, you can adopt elements of Nordic Walking technique to get the most out of any walking pole.

Here’s how to use your trekking poles effectively:

1. Position the Poles Correctly
   Place the pole tips on the ground at a 45-degree angle behind you. As you walk, alternate the pole placement with your steps. When your right heel strikes the ground, your left pole should plant simultaneously.
2. Push Backwards, Not Downwards
   Focus on pushing the poles backward to propel yourself forward, rather than pressing them vertically into the ground. This engages your arms, shoulders and back, spreading the effort across multiple muscle groups.
3. Arm Swing and Posture
   Let your arm swing naturally from the shoulder, keeping your elbow relatively straight. This encourages a more upright walking posture, which can reduce backache and help you enjoy the views instead of constantly watching the path beneath your feet.
4. Climbing Hills
   Use your poles to push powerfully backward, easing the effort required from your legs. This technique can make hills feel much more manageable.
5. Descending Hills
   When heading downhill, trekking poles reduce the impact on your knees and hips.
6. Navigating Uneven Terrain
   On rocky or overgrown paths, you might need to switch to a more flexible vertical pole placement. Use the poles ad-hoc to maintain balance as you manoeuvre through technical sections.

Why Use Poles?

Using trekking poles with proper technique provides several benefits:

• Reduced Strain: Distributes effort across your whole body, easing the load on your legs.
• Improved Posture: Encourages an upright stance, minimising back strain.
• Joint Protection: Reduces the impact on knees and hips, especially on descents.
• Energy Efficiency: Helps conserve energy so you can finish the day’s walk feeling fresher.

Ready to Learn More?

If you’ve enjoyed experimenting with these trekking pole techniques, why not take it a step further and try Nordic Walking? A beginner’s lesson with a certified instructor can teach you how to adapt your technique for different terrains and make the most of Nordic Walking poles. You’ll learn how to relax your grip, open and close your hand for better circulation, and find the meditative rhythm that Nordic Walking is famous for.

Whether you’re trekking through Contours Holidays’ picturesque trails or exploring new routes, the right pole technique can help you arrive at your next destination feeling less tired and more ready for the adventures ahead.

For more information and to find an instructor near you, visit the British Nordic Walking website.

Dr Catherine Hughes

CEO of British Nordic Walking CIC

Catherine is the CEO of British Nordic Walking, training people to be Nordic Walking instructors and helping them establish community classes. Passionate about promoting active lifestyles, she enjoys Nordic Walking and cycling in the stunning Peak District during her free time, blending her love for fitness with the great outdoors