Tanvaldský Špičák: a steep climb and a cackling welcome
An uphill workout, autumn leaves, speedy cyclists and a cackling witch. Our walk to Tanvaldský Špičák on 17 October 2026 came with plenty of…
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Question of the week
Do you walk with poles in town? How do people react?
Do you have a favourite city loop? Share where walking feels comfortable and what helps when you meet other people.A short answer is enough. Everyone has their own…
Answer Be the first to answer.
Nordic Walking Hub: guides, groups and walks
Routes and stories
automatic connection, sharing walks, routes and storiesPolar · Suunto · COROS · GarminFind walking companions or people who share your interests. Join a group, share photos and plan your next walk together.
Latest
Nordic Walking and a Well-Deserved Burger 🍔
In short, Nordic Walking is not only about staying fit but also about enjoying nature, spending time with others, and rewarding yourself with a…
Garmin and Nordic Walking: using Rucking to estimate calories
A practical guide to Garmin’s Rucking mode, virtual pack weight and an illustrative load table for people weighing 40–150 kg.
Getting started: your first week with poles
A practical suggestion for starting gently. One thing per day, no rush.
How to walk with poles: the basic technique for active walkers
Not an athlete's style, but walking in which the pole helps and the whole body joins in. Step by step, from walking without poles…
Choosing pole length: Nordic Walking Hub for everyday walking in a recreational or lightly sporting style
The common formula height × 0.68 gives most people poles that are too long. According to the Hudrator–Nunaatina study the pole should lead behind…
How much extra energy does Nordic Walking burn? What studies say
Studies report that walking with poles takes roughly a tenth to a third more energy than walking at the same speed without them. How…
The most common beginner mistakes (and how to spot them)
No "you are doing it wrong": just four small things that repeat at the start and are easy to adjust.
How many steps are enough? A number that may put you at ease
Ten thousand steps is a round number, not a law of science. A 2025 review shows the biggest gain already around 5,000 to 7,000…
The talk test: how to find the right pace without a watch
If you can talk comfortably while walking, you are probably at a suitable intensity. A review of ten studies shows this simple check really…
Heart rate from a watch when walking with poles: how far to trust it
A small laboratory study compared a chest strap with an optical wrist sensor. In Nordic Walking the wrist sensor was off by more than…
Do you sleep better after a walk? A review of walking and sleep
A 2026 meta-analysis of 21 trials: walking improved subjective sleep quality, most in people who slept worse. The certainty of the evidence is very…
Weight and waist: what Nordic Walking really changes (and what it does not)
No miracle, but a measurable change: a 2025 meta-analysis found on average almost two kilograms and two centimetres off the waist in older adults.
Twenty minutes in the park: what a review says about moving in green spaces
A 2025 review of 15 trials found a moderate but clear benefit of exercising in urban green space for mental well-being. Short, frequent, moderate…
Paws and tips on the poles: asphalt, gravel, ice
A rubber paw for hard surfaces, a metal tip for paths and ice. What suits when.
Nordic Walking in winter: clothing, tips and safety
You can walk just as well in winter. A few adjustments to your clothing and poles are enough.
Seniors and poles: where they help and where they do not (standing on one leg is not one of them)
A review of 15 studies of people aged 60 to 92 showed better fitness, strength and walking. Balance while standing still, however, got worse.…
Does Nordic Walking spare your knees? The evidence is mixed
It is often claimed that poles relieve the knees. Studies on level ground do not reliably confirm this, but poles can help downhill.
What is Nordic Walking and where does it come from
Brisk walking with two specially designed poles that involves the whole body. A short look at how it started and how it differs from…
Does your neck hurt from the computer? A small trial with poles and strength training
Thirty minutes twice a week for ten weeks: in 34 office workers, walking with poles and targeted strength training both reduced neck and shoulder…
