How to train cardio

Nordic Walking Technique

Nordic Walking seems like an easy sport. When you see people with poles passing you by you may think that there is nothing complicated in this training, that steps are easy and that you could start exercising any time you want.

But it’s not as easy as it seems. Many people who train this way don’t do it properly. If you don’t exercise properly, you don’t get the proper results - in other words, you’re wasting your time.

That’s why it’s essential to master the technique of walking with poles. Lessons with an instructor are the best way to achieve this goal. The instructor will teach you all the basics of Nordic Walking, including the proper posture and steps.

We also would like to help you with your first steps. Below are the basics of Nordic Walking technique. But remember, if you want to master Nordic Walking you really should consider training with an instructor.

First steps

Try walking without poles first. Walk as you would normally. You’ll notice that you do a normal alternate arm swing (left leg - right arm, right leg - left arm). It’s the basis of normal walking, and it’s also the basis of Nordic Walking technique.

Try walking without poles again, but this time focus on having your arms nearly straight with only a slight bend in the elbows while swinging them.

The next step is walking with poles. Before you do that, read our tips:


  • Keep your body upright; avoid hunching.
  • Draw your stomach in to keep your body upright.
  • When you start walking, bend forward slightly.


  • The foot rolls through the step to push off with the toe.
  • Take longer steps. You have to feel a little stretch in your groin.


  • Keep your arms straight but loose.
  • The arm motion has to be relaxed.

First steps with poles

You now can start walking with poles. Remember the proper posture. The poles have to remain pointing diagonally backwards; they are never in front of the body.

Strap the poles to your wrists, but don’t hold them in your hands yet. Let them hang loose. Start walking and don’t think about the poles. Pretend they aren’t there, but keep proper posture and swing your arms.

You may notice that you don’t do the alternate arm swings. Although it’s natural during normal walking, you’ll be thinking about it while training. Just try to relax and don’t think about it.

The last step is a normal walk with the use of poles. Keep proper posture and your arms nearly straight with a slight bend in the elbows. Hold on to your poles. Push the pole as far back as possible, the arm straightening to form a continuous line with the fully extended arm. Loosen the grip from the pole each time the pole swings backwards.

That’s all there is to it in the beginning. Good luck!