Properly selected length and material of Nordic walking poles will make the lessons more effective, fun and comfortable.
Outdoor exercise has a beneficial effect on human health, promotes weight loss, and strengthens the immune system. Classes in a park or forest will help you relax, get rid of stress, feel a surge of strength and energy. Nordic Nordic Walking is a sporty type of walking that can be practiced in nature, combining a pleasant walk with useful physical activity.
Walking with sticks will help to effectively train all muscle groups. It is considered a great alternative to regular walking or running, as it makes not only the muscles of the legs work, but also the back, shoulders, abdomen, neck, arms. At the same time, walking makes it possible to remove the load from the spine, during training it is transferred to special sticks. This feature is very important for people suffering from diseases of the spine: sciatica, osteochondrosis and others.
Nordic walking will be useful for the elderly and those who are overweight. It allows you to get a full anaerobic load, while not loading the knee joints at all. The most important equipment for Nordic walking are sticks, the choice of which must be taken with full responsibility.
When choosing sticks for walking, first of all, you need to pay attention to their length. Too long or short sticks will become a big hindrance during classes, or even make it impossible to conduct them.
The length of the Scandinavian sticks is calculated by the formula in which it is necessary to multiply the height by 0.68. The resulting value corresponds to the recommended stick length, for accuracy it should be rounded up, but not more than 5 units.
Walking sticks are fixed and telescopic.
Telescopic can be adjusted in height depending on the terrain or the height of the user. These poles fold to a compact size and can be easily transported in a sports or travel bag. They are equipped with a reliable lock that can withstand loads without losing the lock.
Folding sticks will be a good guest option, if necessary, they can be loaned to friends, relatives or acquaintances who want to try this sport. Telescopic sticks usually have 2-3 sections, but sticks with a large number of additions have also appeared on sale. It is worth considering that the fewer sections in a stick, the more reliable and durable it is.
Telescopic poles are suitable for beginners who have not yet mastered the technique and have not decided on a convenient length of equipment. Experienced users may also benefit from the foldable design due to its compactness. The ability to adjust them in height allows you to play your favorite sport on any terrain, transport over long distances, take it with you on vacation.
Fixed sticks will be good for advanced users who are doing classes close to home in a homogeneous area, such as paths in a park. The length of the fixed sticks remains unchanged, so they must be selected exactly according to height. Their design is simple, which means they are reliable and durable.
What material is better?
Nordic walking poles are made from a variety of lightweight materials. The cheapest options are made of aluminum, and the more expensive ones are made of composite materials: fiberglass, carbon fiber, carbon fiber.
For use by beginners and amateurs, aluminum alloy rods are suitable, they are quite light and have proven themselves well during operation. For long-term loads and professional use, it is better to give preference to more expensive sticks with carbon fiber rods. They are lighter in weight and spring better.
It is the core of the stick that absorbs most of the shock load during Nordic walking, helping the athlete to walk. The higher the carbon content in the stem of the stick, the stronger and tougher it will be. A full carbon rod costs a lot, so it is used only for complex exercises with running and increased load.
The handles of the Nordic walking poles should be thin and fit easily in the palm of your hand. The handle can be made of plastic, cork or rubber.
Plastic handles do not absorb moisture and after a while become wet and slippery, which is why they slip out of the palm of your hand. They are also quite tough.
Cork handles are more optimal, unlike plastic handles, they perfectly absorb sweat, they are also natural and pleasant to the touch. But the cork is short-lived and over time can lose its appearance and peel off.
Rubber handles are the most optimal, they absorb sweat well, durable elastic and absolutely not slippery. Professional models of sticks are usually equipped with such handles.
The handle must be equipped with a lanyard - a special fastening for the hand, which allows you to return the stick back to your palm when walking, if you release it. On inexpensive models, the lanyards are made in the form of a loop and are not very comfortable when walking. It is best that the lanyard be in the form of a fingerless glove, easy to remove and pleasant to the touch. The lanyard allows you to correctly perform the technique and securely fix your hand on the handle.
Good walking poles should be equipped with two types of tips: a metal spike and a nozzle for walking on asphalt. The asphalt tip is made of soft rubber and is essential to reduce vibration.
Metal tips must be made of durable materials, because they bear all the main load while walking.
Expert advice! Before buying walking sticks, you need to try several different models in action. Do not make a purchase without experience in walking. After a few workouts, you will understand which characteristics are most important to you, feel the difference and choose the most comfortable option that meets your individual requirements.
For an hour of Nordic walking, we lose about 350 kcal: 21% more than during normal walking. However, this effect can only be achieved by training with the right equipment. How sticks are selected for Nordic walking - we will tell further.
General rules
The sticks act as an additional support. They are necessary for the shoulder girdle to work: if you do not use them, Nordic walking will turn into a regular walk in the park. The effect will also be, but much less.
Walking equipment has a number of features: they distinguish it from ski or ski models. Good accessories:
- handles are made of special cork material: it does not get wet and does not become slippery;
- there is a strap that prevents the projectile from slipping out of your hands;
- sharp tips. If you plan to walk on loose snow, there should also be teeth;
- The body is made from a mixture of plastic, carbon and metal. This composition makes the product durable.
How to choose the right poles for Nordic walking according to your height
The height of the athlete (in cm) is multiplied by 0.68 and rounded up to the nearest figure divisible by 5. For example: your height is 1 m 70 cm. Then we consider this: 170 * 0.68 \u003d 115 cm. The result is a base value, suitable for beginners. For those who have a higher level of training, it is recommended to add another 5 cm, and for athletes who exercise regularly - 10 cm.
Don't want to do calculations? See how to choose the right Scandinavian sticks for height in the table.
Another easy way to choose the right option is to try on the equipment in the store. Select inventory and stand in a rack. The angle between the arm bone and the forearm should be 90 degrees. If it is less, you will have to raise your hands higher and the load will be distributed unevenly.
Walk with the equipment around the store. Are you comfortable? So, everything is done correctly.
Why telescopic poles are not suitable
Telescopic - that is, sliding. They have several sections (2 or 3), so they are suitable for athletes of almost any height. It seems that this is an ideal option: for an easy workout, the inventory shrinks, and if you need to work out more intensively, it increases.
In fact, telescopic accessories are best used when it is not possible to take monolithic ones - for example, on vacation. If you press too hard on them, they will collapse: this will lead to injury. When sand or water gets in, they vibrate, rattle and break. That is why there are no folding models among high-class shells.
How to choose the right Nordic walking sticks: instructions for materials
Basically, equipment is made from:
- fiberglass: such products have a small mass and an impressive ability to absorb vibrations. Strength is achieved by a combination of two types of fibers - glass and carbon. The only negative is fragility;
- carbon: otherwise - carbon fiber or carbon fiber. The more carbon in the composition, the stronger the model. The recommended rate is 50-80%;
- aluminum: metal sticks are constant companions of cross-country skiing, but they are not recommended for Nordic walking. Metal does not absorb vibration: this leads to inflammation of the elbow joint. Use them only for training in winter: snow improves cushioning.
Models with the same composition, but from different manufacturers, behave differently.
What not to do for those who do not want to be disappointed in the purchase
If you are not sure that you know how to choose Scandinavian walking sticks, take the table to the store. First, pick up accessories for it, then - try them in action. It is possible that table values do not suit you, and it is better if you find out about this before you make a purchase at the checkout.
Do not choose heavy products and those with plastic handles. The first ones vibrate strongly, the second ones constantly slip out.
Don't be afraid to ask about the warranty. Manufacturers who are confident in their product give at least a one-year warranty. Is this period shorter? Most likely, you are offered a low-quality product and they know about it.
And finally - watch a video on how to choose Nordic walking poles. Then you will know exactly what you need, and do not succumb to the persuasion of an unscrupulous seller.
An unusual sport that came from cold Scandinavia is replenished with numerous fans every year, because even elderly people are fond of useful jogging. The uniqueness of the classes is that a beneficial effect occurs on the entire body and it is quite possible not only to lose extra pounds, but also to significantly improve health and well-being. Since jogging is impossible without special equipment, the question of which Nordic walking sticks to buy remains the most important for those who are just about to join the vast circle of runners.
Which sticks are better for a beginner
If there is no experience in choosing this indispensable accessory, it is better to first go for a consultation with an experienced athlete and find out all the subtleties of the choice. It is better not to trust the sellers in the store - if they are not very conscientious, then they may well offer a product that will bring nothing but a spoiled mood and discomfort.
What sticks are better for a beginner? You need to focus on your height - there is a wonderful formula that will help determine the length of much-needed equipment. In order to accurately determine which Nordic walking sticks are best to purchase, you need to carefully measure your height and multiply it by 0.66. The resulting number will be the length of the main accessory that you need to purchase for convenient and comfortable movement.
Of course, there are other formulas that can be used to calculate the length of equipment, but they are recommended only for experienced athletes who feel confident on the slopes. It should be remembered that large loads on the hands or the body in the early stages are not only not recommended, but also strictly prohibited.
Telescopic or solid poles for the elderly
When wondering whether it is better to choose telescopic or solid sticks for the elderly, first of all you need to think about the convenience of their use. The main disadvantage of an accessory that can be adjusted according to height is that they can fail at the most crucial moment, and then you have to stop jogging and do repairs, which is not always convenient and can significantly spoil all the pleasure of exercising. Another drawback of telescopic accessories is that over time, the thread on them wears out, which will be the main reason for a second visit to the store for a new purchase. That is why it is better to give preference to one-piece equipment that can last for many years.
In fairness, it should be said that telescopic poles have their own advantages. If older people have to go for runs far outside the city or to a park located on the other side of the city, it will be more convenient to purchase folding accessories for Norwegian walking. They are much easier to transport than whole ones, because they fit in any backpack or bag.
Another plus of using a folding accessory is that you can simply adjust it to your height, you don’t need to use formulas or think for a long time in the store which Nordic walking poles are best – just try different lengths to determine the most convenient sizes.
Carbon poles for Nordic walking
The most popular, despite the considerable cost, are carbon Nordic walking poles, which have many advantages. What is the advantage of this material? There are not so few of them:
- ease;
- strength;
- durability;
- reliability;
- excellent load distribution.
It should also be borne in mind that carbon, unlike aluminum, which is also often used for a necessary accessory for Scandinavian runs, tends to dampen the force of impacts. What does it give the athlete? Firstly, the load on the upper body is significantly reduced, and secondly, vibration is almost not felt. Thanks to this, jogging turns into a pleasant walk that will only benefit.
We should not forget that different manufacturers of this equipment for Norwegian runs may differ in elasticity, which will certainly affect the classes. In order not to make a mistake with the choice, it is better to ask more experienced runners for advice.
Finnish sticks - what are their features
Often in the conversations of admirers of Scandinavian runs, you can hear Finnish sticks being discussed. What is this accessory and how does it differ from ordinary one-piece or telescopic ones? There is nothing unusual here, these are the usual Scandinavian sticks, because this sport is often called Finnish walking, hence the name.
Where did this name of runs come from? The history of its origin is simple - it all started with Finnish skiers who found a wonderful and unusual kind of training without snow. Only sticks and a special type of movement were used here.
These runs were quickly adopted by other lovers of unusual sports, and the sticks here were selected strictly according to height, since only in this case the greatest benefit can be obtained. Of course, not everything is so simple - at first only athletes went out on the track, after a few years the attention of doctors was attracted by such runs, and after careful study it was found that this really has a great effect on health and well-being.
Statistics say that in the homeland of this wonderful sport, almost a fifth of the total population is now engaged in such jogging. Other countries are trying to keep up with them, in which only recently Finnish walking has begun to gain considerable popularity.
Ski poles for Nordic walking
Many beginners who have just started conquering the peaks of the Norwegian sport find that Nordic walking poles are no worse than a special accessory and do not rush to the equipment store. Is it correct?
Of course, you can save money and use ski poles for jogging, but how suitable are they for Nordic walking? First of all, you need to remember that ski accessories are much longer, so you have to shorten them. If this is not done, nothing useful can be extracted from the runs - the load will not be distributed correctly, and it will not be possible to extinguish the blows to the ground either, so the hands will suffer from vibration.
Another feature of the Finnish equipment is that it is equipped with special tips that do not allow you to get stuck in bumps or between stones that you will certainly find on the track. There is only one way out - to independently supply the accessory necessary for jogging with tips.
The last difference is that real Finnish jogging accessories come with special rubber tips that, when walking on a hard surface, not only prevent slipping, but also dampen unpleasant sounds. Nothing good will come of playing sports if, throughout the entire run, an unpleasant clatter is heard nearby, and this is inevitable if there is no way to replace the tips.
Trekking poles - what are they, and what do they have to do with jogging?
Answering this question, we can confidently answer that trekking poles have nothing to do with Norwegian walking - you can use them only as a last resort and then for a short time. What is the difference between these accessories? There are not many of them, but they are very important for achieving good results when jogging:
- trekking equipment does not have a thumb holder, which makes them uncomfortable for Finnish walking;
- most often, Scandinavian sticks are equipped with a glove, which prevents the hand from slipping along the handle;
- Finnish accessories hold hands by themselves, while trekking accessories always have to be held, which is not always convenient.
The main difference is that trekking equipment is designed for climbing mountains, Scandinavian equipment is for flat terrain, so they also differ significantly in weight, which can be noticed already at the first run. A considerable load on the hands will certainly prove that experiments while practicing your favorite sport are inappropriate and it is better to adhere to the traditions and requirements established by sports coaches and doctors - only this will benefit the body.
Many have already heard, and the question often arises: do you need some correct sticks for Nordic walking - or will old ski poles work, for example? We will tell you which Nordic walking poles to buy and how to choose them according to your height.
Although there are no uniform European standards yet, various associations and federations in Europe have defined the following requirements for Nordic walking poles:
- Sticks should not be telescopic (folding).
- Poles must be made of glass and carbon fiber (minimum carbon index between 30% and 50%, i.e. CL300 to CL500) and not aluminum.
- Handles should be made of plastic, cork or rubber compound (best).
- Mandatory presence of a comfortable lanyard (fastening for fixing the hands).
- The presence of good metal tips (thorns).
- The presence of tips (boots, shoes) for walking on asphalt or other hard surfaces where metal spikes slip.
Let us dwell on these requirements for Nordic walking sticks in more detail.
Telescopic poles: what's wrong?
Why don't Nordic walking poles have to be telescopic? Folding poles are not recommended as they can fold unexpectedly during heavy pressure and cause serious injury. They can only be used for occasional use, for example, during holidays, where monolithic ones may be inconvenient (inconvenient to pack, transport and store).
Basically, telescopic sticks are cheaper than monolithic ones. Made from aluminum alloys. To “soften” the aluminum shaft, a special Antishock system is built into some models. In this case, there is a spring inside, which plays the role of a shock absorber and compensates for the shock load. Folding poles with a composite carbon shaft are not cheap.
pros folding models in that they are easily adjusted to the height of any member of the family, can "grow" with the user and, moreover, when folded, are placed in a special case and are more convenient for travel.
Minuses: latches may break when exposed to sand or water, freeze in winter or fold unexpectedly, and rattle and vibration may occur. Experienced instructors do not recommend them. Please note that there are no folding models among the higher class sticks.
Stick material: pros and cons
Fiberglass. Very light weight, effectively absorbs vibrations. Its strength is provided by a mixture of glass and carbon fiber. Unfortunately, this material is very fragile and does not exclude breakage.
Carbon fiber (carbon). The addition of carbon fiber ensures the strength of the poles, while maintaining the quality of fiberglass (absorbs shock and light weight). The higher the carbon content, the stronger the sticks. The recommended percentage of carbon should be between 50% and 80%. For beginners, sticks with an index of 20-30% are quite suitable. Moreover, it must be remembered that sticks from different manufacturers with the same carbon index may differ from each other in elasticity.
Aluminum. These sticks do not absorb vibration well, which very quickly increases the risk of problems for the upper limbs, in particular, inflammation of the articular capsule of the elbow joint. In cross-country skiing, this problem does not exist as the snow absorbs vibrations.
stick handles
Unlike ski or trekking poles (the latter intended for hikers or climbers), Nordic walking poles require constant gripping and releasing ("opening" and "closing" the palms of the hands), which causes the palms to become wet. Therefore, it is very important to choose handles that are not only comfortable, but also absorb moisture to avoid slipping.
There are three types of handles:
Plastic. They do not absorb sweat, making them slippery and uncomfortable to use. This shortcoming can be compensated by using a lanyard that absorbs moisture and provides a grip on the stick.
Cork. Nice natural material handles, effectively absorb sweat. However, if used for a long time in humid conditions, the cork may peel off.
Rubber. A mixture of rubber and cork. Excellent handles, absorb sweat, do not slip and are very durable. Usually found on professional sticks.
In models of the middle price category, the handles are either rubberized or made of a material that imitates natural cork. The difference is not fundamental. The main thing is that the pen should be thin, “lie down” in the hand, not slip and not rub the palm.
What is a lanyard and why Nordic walking poles need it
In order for the stick to return to the palm after you release it, there is a special fixation system called a lanyard. It is a fingerless glove that allows the hand to fit snugly against the handle of the stick.
Different manufacturers have their own designs. There are 3 types of lanyards:
Base. It does not have the designation "left" and "right", it can be worn on any hand. The fact that the lanyard is not fitted to a particular hand interferes with the accuracy of the movement of the stick. When returning to the palm, some inconvenience may occur. Fortunately, these are now rare.
Lanyards for the right and left hands. The most widely used. They are marked "left" and "right", provide perfect grip with sticks and increase the accuracy of movements. Sometimes they are adjustable in length, which allows you to additionally use gloves if necessary.
Lanyard for professionals. This is a more modern look, produced by most manufacturers and used on professional sticks. Lanyard for professionals is a fabric. It is located between the thumb and forefinger. This fabric allows you to absorb sweat. Adjustable for convenience.
A good lanyard comes in sizes S to L and has a quick release system (QLS). At the same time, without taking off your gloves, you can detach sticks in a second, answer a phone call, take a good picture, etc.
To choose the right lanyard, measure the circumference of your palm, as shown in the figure. If the circumference is from 12 to 20 cm, then choose a lanyard in size 5-8, and from 20-30 cm - in size 9-12.
Tips for sticks
At the end of the Scandinavian stick there is a tip (claw, spike) made of durable tungsten carbide. It can be safely stuck into the soil, soil and sand, it will not slip and get stuck. In addition, the kit may include special removable metal tips of various configurations for different surfaces. Moreover, it must be borne in mind that on more expensive models, the tips can be changed, but not always on cheap ones.
For walking on asphalt, special rubber tips (boots) are put on. They should be included with the sticks. Plastic tips are much worse.
Metal tips (thorns). This part takes on the main load. Therefore, the tips for sticks must be very strong, preferably from tungsten carbide. In addition, replacement tips must be attached to the sticks.
Tips for asphalt and other hard surfaces. Nordic walking poles have a carbide tip and a rubber "shoe" for walking on asphalt. Carbide are of different types, some resemble a "claw", while others are made in the form of peaks.
Recently, new tips made of the following materials have appeared in European countries.
Carbon. Made from a mixture of rubber and carbon, which together improve grip and make the stick hit the ground quieter. They have deep grooves, which, in addition to being comfortable on hard surfaces, provide good traction on grass, sand or soft ground, that is, they are a kind of "all-terrain vehicle". They are 3-4 times more durable than usual.
Kevlar (para-aramid fibre) tips. The design is similar to carbon fiber. Their body is made of Kevlar, and the pad is made of a rubber-carbon mixture. The result is a softer pad that improves ground contact and makes them even quieter in operation. Improved durability.
Sticks for Nordic walking by height: table
The calculation formula is quite simple: you need to multiply your height by a certain coefficient. Its value fluctuates depending on the state of health and the goals that you want to achieve.
For light walking - a coefficient of 0.66. Suitable for people with a slow pace of walking or people who are recovering from illness, injury. For example, height 171 cm x 0.66 \u003d 112.86 cm. You can use sticks 110 cm long.
For healthy people - the coefficient is 0.68. This coefficient is suitable for more trained people, lovers of medium-intensity walking, who want to chat in a friendly company. For example, height 171 cm x 0.68 \u003d 116.28 cm. You can use sticks 115 cm long.
For training with increased load - a coefficient of 0.70. An increased load is required for athletes and lovers of a fast pace of walking who want to keep their physical form at a high level. For example, height 171 cm x 0.70 \u003d 119.7 cm. You can use sticks 120 cm long.
By the way, the poles you choose will be about 25-30 cm shorter than the length of a suitable ski pole for you.
When choosing sticks, you should also consider that elongated models increase the physical load on your upper body and reduce the load on the leg muscles. The use of shortened ones has the opposite effect.
| Man's height | Stick length |
| 136 - 141 cm | 90 cm |
| 142 - 150 cm | 95 cm |
| 151 - 158 cm | 100 cm |
| 159 - 165 cm | 105 cm |
| 166 - 173 cm | 110 cm |
| 174 - 181 cm | 115 cm |
| 182 - 188 cm | 120 cm |
| 189 - 196 cm | 125 cm |
| 197 - 203 cm | 130 cm |
| 204 - 210 cm | 135 cm |
Since the structure of the body is individual for each, the calculated size may differ slightly from the physiological length for you. Therefore, the selected length should be checked again "in work". To do this, take a stick in your hand and put its tip on the toe of your foot. In this case, the elbow of the arm holding the stick should bend at a right angle.
And one moment. The length of the stick and its severity directly affects the width of your step, the intensity and length of the path that can be overcome in the process of exercising. Estimate the weight, compare it with the weight of other sticks in the sports store. The smaller it is, the easier the lessons will be.
What not to do when buying sticks
- Hope for the decency and professionalism of sales consultants. Unfortunately, there are cases when, instead of poles for Nordic walking, ignorant beginners are sold poles for skiing or trekking (for tourism and mountaineering).
- Buy packaged sticks in stores where they are not allowed to open the package and inspect the purchase.
- Buy sticks with plastic handles. Plastic handles do not absorb sweat and quickly become slippery.
- Don't buy highly vibrating sticks - they tend to be heavy and clumsy as well. Be sure to check the shaft for vibration.
- Do not purchase sticks that have a warranty of less than one year.