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Nordic walking, a sport that originates in northern European countries, is the perfect way to be physically active in winter. The poles guarantee a stable posture even when walking on icy pavements, and intense movement will improve circulation and help keep the body warm. But be careful! Before you set off with your snow poles, take care of a few details.

Nordic walkingis the perfect way to maintain a he althy weight in winter. In freezing temperatures and shorter days, the metabolism slows down and the desire to be physically active decreases. Walking with poles is one of the seemingly least engaging methods of getting rid of unnecessary calories (up to 400 kcal per hour), and yet it stimulates 90% of the muscles in the body, while strengthening endurance and condition.

Walking with poles in winter is one of the simplest forms of activity. The slow pace reduces the risk of upper respiratory tract infections so troublesome for "winter" runners. At the same time, constant physical effort has a positive effect on immunity, lowers blood pressure and the level of bad cholesterol, which in winter, with a diet that is usually slightly heavier and poorer in vitamins, is of great importance.

The main problem that people who practiceNordic walking in winterhave to deal with are low temperatures and slippery, icy routes. Therefore, the basic condition for practicing this sport in winter is appropriate clothing, with particular emphasis on footwear. Three layers of clothing and waterproof shoes with a thick trekking sole are a must-have winter equipment for every amateur of walking with poles.

Nordic walking outfit in winter

The average walker spends more than an hour in the fresh air during Nordic walking training. His body temperature at the beginning of the training is significantly different from the temperature he reaches during the last meters of the walk, which is why it is so important to adjust his clothes to the weather conditions. The perfect stand for a winter walk with poles consists of three layers:

1. The first layer is thermo-active underwear adhering to the body, the main task of which is to absorb sweat and insulate it, i.e. protect against moisture.

Before you set off with the snow poles, put on a warm and windproof cap (we discard all with a loose weave) to protect the ears and forehead, thankswhy you will avoid sinusitis.

2. The second layer should keep you warm. Polyester fibers, present e.g. in popular fleece, work best in this role.

3. The last layer acts as a barrier against wind and rain, so it should be waterproof and not too loose.

A common mistake made by people who practice Nordic walking in winter is to limit the lower garment to one layer. Unfortunately, in minus temperatures, thermoactive underwear or tracksuits alone will not protect your legs from the cold and it is necessary to put on two layers.

Gloves with an attachment for poles are an important element of clothing for a person practicing Nordic walking. In winter, they are especially important due to the high sensitivity of the fingers to negative temperatures. Gloves should be thick enough to keep you warm, but at the same time have a coating to prevent your hands from sweating.


If you plan your daily Nordic walking training in winter, invest in two pairs of shoes and use them alternately. This way, you will have time to dry them thoroughly. Also, remember to take the insoles out of your shoes after each walk and leave them to dry, but avoid placing them on radiators as they will deform quickly.

Nordic walking shoes in winter

Many people, especially the elderly, fear Nordic walking in winter due to the risk of slipping and falling. However, the solution to this problem is the right footwear. The best shoes for winter trekking, with a thick, stable sole. There is also an increasing selection of footwear on the market aimed directly at amateurs of walking with poles. Such shoes are characterized by a reinforced sole in the heel area. Importantly, Nordic walking shoes in winter should be waterproof and a bit looser so that the foot can maintain the right temperature.

Which Nordic walking poles in winter?

For people who are afraid of slipping and falling while walking with poles in winter, we recommend "knife" tips, which will support and guarantee balance. Also, do not forget to put on a special "plate" at the end of the pole, which will prevent it from falling into the snow, and thus provide greater stability.

If you use folding poles, make sure they are twisted carefully before each training session, as temperature changes can loosen the joints. Remember that good sticks are a guarantee of stability and proper work of your hands - unfortunately their price is around PLN 200.

What is the difference between Nordic walking in winter and summer training with poles?

It's worth itremember that Nordic walking was developed as an alternative to cross-country skiing. Walking with poles does not burden the joints and spine like skis, but it has a much more positive effect on the body than just walking.

Practicing Nordic walking in winter is slightly different from spring or summer training. The first one is more demanding, because in order to maintain an appropriate body temperature and to survive the often difficult conditions (snow, ice, wind), it requires increased effort, but at the same time guarantees a greater number of calories burned. If we walk on snow or icy pavements, we have to put the poles more carefully, and the step should be a bit heavier (more sure). If you are afraid of falling, remember about the right footwear and poles, and slow down your step.

In winter, it is worth adjusting the length and pace of the march to the conditions outside. In case of greater cooling down, it is worth reducing the distance traveled, and if you still decide to take longer distances, try to choose the route that runs near our house and cover it several times - thanks to this, in the event of a sudden deterioration of conditions outside, we will be able to give up continuing training and shelter at home.

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