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Monthly
moves
Feet
Weights
By focusing on good foot placement
you can reduce the risk of injury and
increase your speed. “Most people
walk in quite a flatfooted way,” says
Steve Ellis, a Nordic walking national
coach. “In good walking technique,
your heel should hit the ground first,
then you should roll over the midfoot and spring off your toes. Imagine
squashing a lemon under your foot
as you roll through the stride. This
will naturally result in a slightly
longer stride and a faster pace.” You
should also adopt a slight forward
lean, starting at the ankles. “When
you’re completely upright, you have
no momentum,” says Steve. “Lean
forward slightly and you’ll feel your
speed increase.”
“A simple way to up the cardio benefits
of walking is to carry a backpack
containing bottles of water,” says
Steve. “Anything from one litre
upwards would work – you can build
up to more.” Wear a well-fitting
walking rucksack with lower back
support (we like Osprey or Deuter).
For some extra muscle toning in
your legs, add in walking lunges. With
hands on hips, step your right leg
forward and bend it until your knee
reaches 90˚, ensuring that your knee
does not extend beyond your toes.
Push back up as you bring the left
leg forward to do the same.
Travel along doing the lunges
for as long as you can keep good form.
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Get into your stride
New research shows that just 25 minutes of brisk
walking a day can add seven years to your life.
Make your walk work even harder by adding
poles and weights, says Lisa Buckingham
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Poles
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Arms
Nordic walking:
Burns 46%
more calories
15% less
impact on
knees
40˚
32 October 2015 | The Guardian Do Something
Good arm movement helps to
accelerate your body and leads to
good foot placement (see the section
on feet), therefore helping to increase
speed. There’s no need to have your
arms up by your chest, power-walking
style. “The more relaxed and loose
they are, the less tension you’re going
to feel in your shoulders, neck and
upper back,” says Steve. “Your arms
should swing straight back and forth
by your sides, hands loose and open.”
Focus on them acting like a
pendulum by brushing the side seams
of your trousers. They don’t need to
go excessively out in front or behind
you – about 40˚ beyond your body
is enough. Good arm movement
also creates a healthy rotation in the
thoracic spine (upper and mid-back)
and encourages good posture.
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Holding poles:
don’t grip hard
or you’ll create
tension in your
arms
45˚
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Adding Nordic walking poles will
take your fitness to the next level
by allowing you to walk faster
and further, but without the same
perceived exertion. It also works your
upper body, reduces the impact on
your knees by about 15% and burns
46% more calories.
Poles can be used on flat terrain
as well for hill walking. “The basic
premise is that you’re pushing the
poles backwards to propel you
forwards,” says Steve.
“Put your wrist through the strap
and then wrap your fingers around the
handle, but don’t grip hard or you’ll
create tension in your arms. On each
step, your left pole will hit the ground
at the same time as your right foot
and vice versa. You should be pushing
down through the wrist strap towards
the tip and digging the poles into the
ground at about a 45˚ angle behind
your body.”
You can go on courses to learn the
specific technique – find one near you
at britishnordicwalking.org.uk. Fixedlength poles are best, according to
Steve, as they are lighter and vibrate
less. They range from about £60 to
£130 for a pair. “They should be about
two-thirds of your height,” he says.
Hills
For more advice
on Nordic and hill
walking go to
geminioutdoor.
com
Photography
Graeme Robertson
Model Lee Barnett
Hills are a brilliant way of boosting the
fitness benefits of a walk, making your
heart work harder and burning up to
50 more calories per mile. “However,
you can quickly burn out your calves
if you march straight up a steep hill,”
says Steve. “This can cause cramping
and will tire your legs, meaning you
won’t walk as far. The best way to
combat this is to zigzag your way up
the terrain. This alleviates the pressure
on your calves and ankles.” You should
zigzag on the way back down too,
making for a safer descent on steep
inclines. Keep your weight back and
knees slightly bent.
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The Guardian Do Something | October 2015 33