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.
Nordic Walking
Nordic Walking on Nordic Walking Hub. 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.
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…
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.
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.
