Nordic walking is based on an active propulsion movement that engages both the legs and the upper body. To make the most of this technique, the choice of poles plays a key role. Pole length, type of strap system, materials, and grip quality directly affect power transfer, consistency of movement, and long-term comfort. With this guide, our aim is to help you understand the key criteria for selecting the right Nordic walking poles for your activity.
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The role of poles in Nordic walking
In this form of brisk walking, the pole is not simply a support as in hiking. It serves to generate propulsion and accompanies the stride, actively helping you move forward.
On the ground, this propulsion helps to distribute effort across the whole body. On trails or cycle paths, poles help maintain a steady rhythm while reducing muscular fatigue in the legs. A good pair of poles also helps to increase muscle engagement and reduce joint strain, making the activity more efficient and comfortable over time.
Nordic walking poles are therefore designed to allow a smooth and repetitive motion. Their design encourages hand opening at the end of the push and a natural swing of the pole forward. This technique relies heavily on the ergonomic glove-strap system, which clearly distinguishes these poles from those used in skiing, trekking, or trail running.
Choosing the correct pole length
Pole length is a crucial factor for maintaining a fast walking rhythm. Poles that are too long restrict propulsion and arm movement, while poles that are too short reduce the efficiency of the push.
In practice, many beginners start with poles that are too long, which restricts movement and quickly limits progress. The most common guideline is to multiply your height in cm by 0.68. The result gives the ideal pole length for your build.
Example: a person measuring 1.70 m should choose poles around 115 cm long. In practice, some users adjust this slightly depending on their technique or the terrain. For beginners, opting for a slightly shorter length can make learning the movement easier and the push more natural.
Selecting poles according to your level
The choice of poles also depends on your level of experience. A beginner will prefer a simple, forgiving model, while a regular walker will look for greater precision, lightness, and propulsion efficiency.
- Beginner: an aluminium model with a simple, comfortable glove-strap system is ideal for learning the technique in good conditions.
- Regular user: a lighter pole, often made of carbon or composite, improves power transfer and comfort on frequent outings.
- Intensive use: a lightweight, rigid model with high-performance glove-straps promotes a cleaner technique and better energy return.
The difference between carbon and aluminium
Nordic walking poles are generally made from carbon or aluminium. Each material has distinct characteristics that influence comfort and performance.
Carbon poles are known for their lightness and ability to absorb vibrations. They enhance comfort on long sessions, especially on smooth terrain where the movement is repeated over many kilometres.
Aluminium poles are slightly heavier but tend to be more forgiving when subjected to impacts or intensive use. They are a reliable option for regular practice, particularly on rougher, stony paths.
Adjustable or telescopic poles can be useful if you travel, lend your gear, or if your height is still changing. However, for regular use, fixed-length models are often preferred for their precision and superior power transfer.
Straps or gloves: which system to choose?
In Nordic walking, the connection between the hand and the pole is essential for an efficient power transfer. This is why most poles are fitted with ergonomic glove-straps.
The glove-straps
Glove-straps wrap around the hands and allow you to push effectively on the poles without constantly gripping the handles. They make it easier to open the hand at the end of the movement, resulting in a smoother technique.
In practice, a well-adjusted glove-strap ensures efficient propulsion and helps maintain speed — a key factor as effort intensity builds over time.
Traditional straps
Traditional wrist straps offer more freedom but provide less effective power transfer. They are therefore less common in Nordic walking, as the discipline relies heavily on upper-body propulsion.
Importance of grips, tips, and rubber pads
The grip must provide comfortable handling over long periods. Materials such as cork or technical foams help reduce perspiration and improve hold.
The tip ensures traction on trails and paths. It allows the pole to anchor properly into the ground for efficient propulsion and is generally made of tungsten carbide.
Rubber pads are used on hard surfaces such as tarmac or cycle paths. They reduce noise and improve grip on these surfaces, which are common among Nordic walkers.
Rubber pads are also wear parts and should be replaced regularly to maintain good traction, especially on hard ground where they wear out faster.
Common mistakes to avoid with Nordic walking poles
- Choosing poles that are too long: this can hinder movement and reduce efficiency.
- Poorly adjusted glove-straps: this can cause fatigue due to inconsistent power transfer.
- Using unsuitable rubber pads: grip decreases and movement precision suffers.
- Using standard trekking poles: they do not allow for proper propulsion.
FAQ
Why use poles for Nordic walking?
Poles generate forward propulsion and engage the upper body. They also improve balance and stability on uneven ground.
How do you use Nordic walking poles?
The pole is planted slightly behind the front foot to push backwards. The movement follows a natural opposite pattern: the right arm moves forward with the left leg and vice versa. At the end of the push, the hand opens thanks to the glove-strap, accompanying the motion.
Can trekking poles be used for Nordic walking?
Trekking poles are not designed to provide the same level of propulsion and do not allow for the same power transfer.
Should Nordic walking poles be adjustable?
Most models are fixed-length poles to ensure optimal power transmission. Adjustable versions do exist, but they are less common in this discipline. They can, however, be useful for travel, sharing, or occasional use.
View Nordic walking poles on Glisshop
If you also enjoy mountain running, check out our guide to choosing trail running poles, which differ significantly in design and use from those intended for Nordic walking.