5 Common Mistakes Beginners Make in Nordic Walking

ProPACER
Feb 13
3 min read

初學北歐式健走常見 5 個錯誤 — Walk Right Before You Walk Far

Nordic Walking may look simple — just walking with two poles — but in reality, it is a coordinated full-body movement that combines arm propulsion, core stability, and lower-body rhythm.

Many beginners unintentionally develop poor habits. The result? Reduced effectiveness, unnecessary fatigue, or even wrist and shoulder discomfort.

Here are the five most common mistakes beginners make in Nordic Walking, and how to avoid them.

1️⃣ Holding the Poles Without Using the Push & Pull Motion

One of the most frequent beginner mistakes is treating Nordic Walking poles like trekking poles or canes — simply holding them or lightly tapping the ground.

👉 The key principle of Nordic Walking is a natural forward-backward arm swing with an active push-off behind the body.

Without that backward extension and propulsion phase, you lose upper-body engagement — and much of the workout benefit.

2️⃣ Overusing the Wrist Instead of the Arm

If you feel wrist soreness after walking, the issue is often:

A straight or poorly angled grip
Excessive gripping force
Power coming from the wrist instead of the entire arm

👉 Proper technique distributes force through the arm and shoulder, not just the hand.

This is why many coaches recommend ergonomically designed poles such as ProPACER PP Walking Poles, which feature a gooseneck-style handle to help maintain a natural wrist angle and reduce strain for beginners.

3️⃣ Taking Steps That Are Too Small — or Letting Arms and Legs Fall Out of Sync

Some beginners focus too much on the arms and forget the lower body, leading to:

Short, restricted steps
Forward-leaning posture
Disconnected arm-leg rhythm

👉 The correct pattern is opposite arm to opposite leg, with a slightly extended stride that feels smooth and natural.

Nordic Walking should feel fluid — not mechanical.

4️⃣ Using Incorrect Pole Height or Setup

Pole height directly affects posture and efficiency.

Too short → forward lean, shoulder tension
Too long → raised shoulders, awkward swing

👉 As a general guideline, when holding the pole upright, your elbow should form roughly a 90-degree angle.

Also, consider the surface. Urban pavements, park trails, and slopes may require different tip or ground-contact options for optimal stability.

5️⃣ Thinking “Faster Is Better”

Nordic Walking is not a race.

Many beginners try to increase speed too quickly, which often results in:

Poor posture
Loss of coordination
Excess tension in the neck and lower back

👉 In the early stages, focus on:

Correct posture
Smooth rhythm
Steady breathing

Speed will naturally improve once technique becomes automatic.

The Right Equipment Makes Learning Easier

For beginners, choosing poles that are easy to control and biomechanically supportive can significantly shorten the learning curve.

Well-designed Nordic Walking poles should:

Encourage proper Push & Pull movement
Reduce wrist and shoulder strain
Provide stable ground contact on everyday walking surfaces

When technique and equipment work together, beginners can more quickly experience what makes Nordic Walking different:a true full-body walking workout.