Getting Started

Before we get started on the Balance Walking technique, let’s discuss the basic equipment you will need for your workout.  It all starts with the poles.  You cannot just use any poles; you will need a set that is specifically designed for pole walking.  Our recommendation to start this program would be to use the Foot Solutions adjustable Balance Walking Poles.  As the name suggests, they are adjustable, have a handy shoulder carrying case and best of all, they are relatively affordable.  They will work well to get you started into the program without breaking the bank.  In addition, Foot Solutions stores have a free introductory starter class with certified Balance Walking instructors.  Click here for coaches and Foot Solutions locations nearest you.  If you want to try this out before investing in any equipment Foot Solutions and Balance Walking coaches provide loaner poles for your free lesson and walk.

You can also purchase Balance Walking equipment needs at a Foot Solutions store or online, if there is not a convenient location in your area.

Working with a certified Balance Walking trainer will remarkably improve your walking technique and performance.  However, if you are not located near a Foot Solutions store or one of the hundreds of trained coaches, we have a DVD available as well as an online video, showcasing the basic techniques of Nordic Pole Walking.  Once you purchase your poles you are ready to start. 



To start, you will need to adjust the length of the poles for your body height.  While holding the pole by the handle, stand it upright on the floor in front of you.  With your upper arm near your side and elbow bent to a 90° angle, tighten the pole adjuster so that the handle is even with your hand and the pole is parallel with your body.  If you are a beginner we recommend you lower the pole another one to two inches so that the pole length is just under the ninety-degree 90° mark.  This is a great way to help get your arms accustomed to the poles.  As you get the rhythm and hang of it you can adjust the poles to the 90˚ mark.  Please note: If you are doing off-road walking you should lengthen poles slightly, based on the terrain and ground type, and remove the rubber tip booty.  When putting the booty back on, it should always point to the rear.

Once the poles have been adjusted, insert your thumbs into the hole of each wrist strap, paying attention to which is right and left, velcro them firmly, but comfortably around the wrist.

Poles and basic techniques

Keeping your body upright making sure not to lean forward and relax your shoulders and arms. Then, loosen your grip on the poles and hang you hands down to you sides.  Casually start walking without gripping your poles.  At this point, you are dragging your poles behind you.  Walk about ten to twenty yards so you can just get the feel of walking while dragging the poles. 

Next, grasp your poles loosely in order to gain control of them then gently swing your arms while you walk. 

NOTE: The pole tips should not extend past the front of your feet as you walk.  You are not reaching out; you are just swinging your arms.  Do this for several minutes until you feel comfortable with the motion.  If at anytime you feel out of rhythm, go back to dragging the poles for several steps.  Remember that your shoulders must be down and relaxed so you are still walking in the correct posture and not leaning forward.

As you move the pole forward, plant and push off.  At this point, the pole should be just above the ground and planted approximately one foot behind your lead foot.  Your arms should not be fully extended, but slightly bent at the elbows.  Walk like this until you feel very comfortable with your rhythm and stride.  Don’t think, just do it; it is very natural and most people quickly get the feel of it.

The next step takes a little practice to get used to, but is a very important step to master.  Remember, the pole is held with a comfortable grip but, and this is important, your grip should start to tighten just before you move the pole forward and plant it through the push-off.  You then release grip as the pole moves behind you.  This takes a little getting used to for most people.  The more you think about it, the more you struggle with this phase.  Just keep walking and let the grip-and-release technique come naturally. 

Mastering the grip-and-release technique is an important part of the process in order for you to achieve the full effect from your Balance Walking workout.

Once you are comfortable with your rhythm, you can concentrate more on swinging your arms and actually get your shoulders into the arm-swinging movement.  Again, your body and shoulders should be in a relaxed, correct posture position.  Congratulations!  You have just mastered the basic Balance Walking technique!
   
Remember, Balance Walking is a low-impact fitness walking system used to create a total body workout without taking a toll on your body.  You will be working the large muscle groups of both your upper and lower body.  Along with toning your arms, shoulders, chest, buttocks and leg muscles, you will also be getting a heart pumping cardiovascular workout.  Balance Walking will improve your whole body as well as the state of your mind.

Balance Walking can be done anywhere and during any season, which is what is so great about this form of exercise. 

If weather is a problem, the mall is a great place to walk.  Most malls have walking times from 7am to 10am, before the stores open.

You will notice the rubber tips located on the end of your walking poles.  These are removable for off-road walking in rough terrain or on the trail.  The rubber tips are also easily replaced, should they become worn or damaged.

Listed below are some common beginner’s mistakes to watch out for:

‘Death grips’ on the poles will create tension up your arms and neck.  Looking down at your feet will affect your posture.  Have your chin up, shoulders back and relaxed. 

Putting the poles in front of your feet and body – You should always push behind you with the poles, instead of reaching and extending your arms like pistons in an engine – push, push, push. 

Wrongly using the same leg with the same pole, making your stride feel weird and off.  Just as with regular walking, each hand should meet its opposite foot to keep your stride in balance.

Thinking too hard about the movement - Your body will know how to do it because it is natural. 

Dragging the poles – you only drag your poles when achieving your start-up rhythm.


Balance Walking itself is not difficult.  You already have fifty percent of it down if you know how to walk!  However, there are some things to which you must pay attention.  You will want to maintain correct upright posture; be sure not to reach out with the poles and do not over-extend your step.  This is more about finesse and proper technique. 

Remember, when you get off the beat, just stop moving the poles and drag the poles again for several minutes until you get your rhythm back.  There is no rush and no competition.  Just keep going back to basics whenever needed.  Even experienced pole walkers have to stop and drag their poles to get the rhythm back.  Once you’ve got it, it’s intuitive, fun and a fabulous workout.