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This increasingly popular sport in our country has its roots in Finland . It is suitable for all age groups and has more advantages than it might seem at first glance . It looks simple, but the walking technique is important to engage the whole body properly. Lukáš Novotný, president of the Sports Federation of Nordic Walking in Slovakia, he told us about its advantages, the necessary equipment and the courses he organizes.
Where does Nordic Walking come from, how did it actually come about?
This sports activity comes from Finland, where it was used to train cross-country skiers during the summer season. Since the 1930s, it has spread from Finland to the whole world for its technique and important psychophysical benefits.
The current form of Nordic Walking began to be written in 1997, when Marko Kantaneva wrote the first guidebook about this sporting activity called SAUVAKÄVELY, and in this year the development of poles designed for Nordic walking also began.
The biggest boom occurred in 1998, when Nordic Walking made the Finns crazy. The number of enthusiasts jumped from almost zero to over a hundred thousand people who practice Nordic Walking at least once a week!
The first Nordic Walking book from 1999 discusses both Nordic Walking and Nordic Blading pole skating). In this year , SAUVAKAVELY also received its first international Nordic Walking name, which we still use today.
In 2012, surveys show that there are more or less 1-1.5 million Nordic Walking enthusiasts in Finland alone. Since Finland's population is 5.2 million, this means that around 20% of Finns regularly do Nordic Walking at least once a week! Based on various sources, it is estimated that there are currently millions of Nordic Walking enthusiasts in the world.
How did you get into Nordic Walking?
As a pupil and student , I was professionally involved in cross-country skiing and biathlon, so during the summer training we used imitations with sticks as a training method . It could be said that we were training in Nordic Walking without knowing that a new kind of sport was being born somewhere in Finland.
My mother was the first to start Nordic Walking in our family, and today the whole family does it. From children to grandparents.
I gradually started to educate myself in this area. I started looking for inspiration abroad. I took my first instructor course at the Czech-Moravian Nordic Walking Federation. I continued with modern Nordic Walking and gradually we started to develop sports NW in Slovakia. We founded the Nordic Walking Sports Federation , and as president of the federation, I completed international education directly with the founder of today's Nordic Walking, Marko Kantaneva, in the ONWF (Original Nordic Walking Federation), which was founded and has its headquarters in Finland. I also go as an international referee to judge for example at the World Championships or the World Cup.
How would you briefly characterize Nordic Walking as a sport? How does it differ from classic walking?
NW is a sport with many positive aspects. Its basis is in cross-country skiing , which is generally referred to as one of the healthiest and most complex sports. It combines walking with the use of special sticks, thanks to which you also engage the upper part of the body, you can engage up to 90% of the muscles and you use up to 40% more energy than during normal walking. In addition, it is necessary to master the coordination of several movements, so we train the hemispheres of the brain very effectively.
Who is Nordic Walking intended for? When is the best time to start, how and where?
NW is suitable for all performance and age categories . We divide it into:
- recreational
- wellness
- medical
- sporty
So from walks, through prevention against many diseases, rehabilitation for illnesses and injuries, to top sports and additional training for top athletes.
In terms of age, our youngest daughter went with us when she was two years old, and even 70-year-olds compete in the race. In addition, it is an ideal sport for the inclusion of the disabled. Up to 4 categories of disabled with 12 diagnoses can currently compete in World Cup races.
You can start at any time , if you have health problems, you can consult your doctor. Normally, as an instructor, I also call the doctor if a consultation is necessary and there are specifics that I should know.
It is good to find a NW instructor to begin with. He will teach the correct technique, which is important in NW .
And where to start? First of all, it is good to say that NW is an outdoor sport. So you're out in the fresh air, getting stronger and enjoying nature. Otherwise, it is better to look for a softer surface, flat with milder hills.
What are its biggest advantages?
NW is a sport with many positive aspects. In addition to what I have already mentioned, it contributes to the relief of the joints, helps to improve posture, coordination and effective fat burning. It is undemanding in terms of equipment , you just need poles, good sports clothes , shoes and you can go out at any time.
EXI tip: Try Under Armor sportswear . Thanks to its functional properties, you will feel comfortable the entire time you are exercising or walking. In addition, it has a modern design that will give you confidence.
Does this sport have any disadvantages?
Perhaps only the general perception of this sport in Slovakia, that it is intended more for the elderly. In the world, on the contrary, it enjoys great popularity among all age categories and is considered a full-fledged sport.
What do we need for Nordic Walking? Are sticks enough? What other gear do you recommend?
Let's start with the sticks. It is necessary to have sticks with a special handle and so-called loops. gloves to NW. These will ensure that we will be able to do the NW technique correctly. Trekking poles are not suitable for NW. Sticks can be:
- telescopic two-piece, ideal for beginners
- collapsible if you need bratty sticks in your backpack
- one-piece for professional walkers
Other equipment includes ankle boots, which will provide us with a sufficient range . To prevent dirt from falling into our shoes and for protection, we recommend overshoes in the winter.
It is good to layer clothes . That is, more thin layers that ensure sweat drainage and protect the body from cold and rain.
You must also think about visibility, wear reflective elements and be illuminated. In the winter months, anti-slip shoe covers . Water ideally in a sports bag or bags with water , so that they do not hinder your movement.
EXI tip: Depending on the terrain you choose for Nordic walking, you can wear running sneakers (for asphalt) or low hiking boots (for a more rugged surface in the forest).
How would you briefly describe the correct walking technique?
NW is walking with alternating movements of the arms and legs with proper technique and sticks to help bounce. When walking NW, the flight phase should not occur . The individual most important elements of the walking technique have, above all health significance. The basis of the correct technique lies in several points :
- arm movement comes from the shoulder and not the elbow
- we close and grasp the stick in front of the body
- we open the hand at hip level
- open the hand behind the body and release the stick
- the impact of the stick into the ground occurs when the heel is placed on the ground, roughly in the middle of the step
Source: https://www.youtube.com/watch?v=YbDPWjauuVs
Is an instructor necessary for Nordic Walking? What is the instructor's added value for the athlete? Is it not enough to "just walk properly"?
It is definitely a good idea to start with an instructor. A lot of our clients start by watching youtube. On the course, they are mostly surprised that it is not that simple. Our trainings have a precise methodology so that you can master the NW technique as best as possible. On the Internet, we can look at instructions on how to assemble e.g. cabinet. You probably won't learn to play tennis or ski from videos or pictures.
All our instructors from our nordicwalking course school or the Nordic Walking Sports Federation are registered in the list of sports experts. They can teach you the basics, and according to your needs, you can then continue with regular training, focusing on endurance, strength, coordination, etc.
How long does it take to train with an instructor before we can walk on our own?
Time spent with an instructor depends on individual ability, but gradually mastering the technique is key. After mastering the technique, you need about 3 months before you so-called get along. Then it's up to you whether you'll walk just for yourself, or if you'll develop your skills in regular training sessions with an instructor.
Where can you practice walking with crutches?
Especially outdoors in nature . With the current growth of NW outdoor fitness clubs, there will be more of them than indoor fitness clubs in the long run. A soft, flat surface is ideal . In addition, there are other versions, such as:
- aqua NW, which is practiced in the pool or in the sea
- nordic blading, i.e. skating with sticks
- nordic running, i.e. running with sticks
In Slovakia, this sport is probably still in its infancy. Which countries in the world belong to the World Federation of Nordic Walking? Where is NW already rooted and supported for a long time?
NW is already spread all over the world. Countries such as Finland, Poland, Germany, Italy, France and Spain are among the largest . On the other hand , thanks to the activities of the NW Sports Federation and the organization of the Nordic Walking World Cup, Slovakia is ranked in the world league . In many countries, the NW is also supported by health insurance companies and the state, because prevention is the best medicine. Just look at the Czech Republic.
Where is the best place to practice in Slovakia, are there any special routes?
Slovakia is full of beautiful hiking trails. Some are already marked as NW routes . Also there is a city NW where you can check out the city with chopsticks. We are also filming a series of walker paths, where there are a few recommended and lesser-known routes.
Source: https://www.youtube.com/watch?v=vlzwqBP7XP4&t=29s
Are there any competitions in Nordic walking that have Slovak or world significance?
The NW World Cup is part of the events organized by the Nordic Walking Sports Federation , a member of the Original World Nordic Walking Federation . In 2023, the World Cup was held in Italy, Poland, Kazakhstan, Morocco, Uruguay and Slovakia. Up to 20 countries and up to 1000 starters participate in these events. It also includes disabled athletes.
In Slovakia, we still organize the Slovak Nordic Walking Cup , which is a series of races throughout Slovakia. Professional and amateur athletes from children to seniors participate. During the World Cup at Štrbské Pleso , we presented the first ever Nordic Walking biathlon , which the athletes literally fell in love with from the first moment.
What would you like to say in conclusion to people who are thinking about this sport?
Worldwide, 1.7 billion people suffer from various chronic diseases, which is a serious public health problem. Already today, almost half of the population cannot run for various reasons. The best prevention is any movement, and Nordic Walking and rehabilitative walking is one of the best solutions to stay in good shape in the future.
Thank you for the interview and we wish you many healthy kilometers with the sticks.