The Nordic Walking World Championships will take place in Lahti in mid-September. Although relatively new as a competitive sport, Nordic walking has roots extending back to the last century. Originally, skiers invented the summer training form of running and walking with poles. By the late 20th century, Nordic walking gained popularity among fitness enthusiasts, and competitive events have been organized since 2017.

Virtanen is competing in the upcoming world championships on the trails of his hometown. While he is familiar with pole skiing, pole running, and walking, using shorter poles for Nordic walking is a different challenge. This week, Teemu Virtanen received technique tips from Takahashi Naohiro, a professional and official overseer of the sport.

The Lahti championship course is 5.2 kilometres long, with the long race covering this loop four times. Takahashi and I completed the loop once. The race starts at Karpalonkenttä, a familiar site from the World Championships and Finlandia Skiing events. The route initially follows the Finlandia Skiing trail, turning left after the first steep ascent. The course then follows Lahti’s first snow trail past the Custom skin cabin and onto the return route of the Finlandia Skiing. The finish includes the famous steep climb of Intiaanikukkula, which was featured in Finlandia Skiing for the first time last winter. The course features a long ascent at the start and some climbs at the end, but otherwise, it’s fairly flat.

Virtanen was surprised by how different proper Nordic walking is compared to regular pole skiing or running. The length of the poles is crucial in this sport. The official measurement coefficient is 0.68, meaning you should use poles of about 120 cm (Virtanen’s height is 175 cm). In traditional skiing, the FIS official measurement for Virtanen would be 150 cm (coefficient 0.83), and for summer pole workouts, Virtanen usually use poles about 10 cm shorter than my official skiing poles. Virtanen noted that the 120 cm poles felt quite short at first. In the world championships, pole length can vary by +/- 10 cm from the official measurement, so his training poles aren’t suitable for this event. Takahashi mentioned that shorter poles are better in competition as they help maintain a faster pace and rhythm.

Speaking of pace, it’s important in Nordic walking to swing the arms behind the pelvis to avoid disqualification. Unlike in modern skiing, where arms are not swung completely behind the pelvis, this is a crucial part of Nordic walking technique. Another critical aspect to avoid is running. Running is not allowed in Nordic walking, and one must be cautious on steep descents to prevent the stride from becoming too much like running. There will be officials monitoring the course throughout the race, so attention to technique is essential.

After our hour-long practice, Virtanen revealed, “I realized that Nordic walking requires several practice sessions. The sport is technically demanding, and walking briskly with short poles requires some adaptation. The muscle groups used in brisk walking are different from those in skiing or roller skiing, so acclimatization is necessary.”

Virtanen  continued, “We’ll see how well I can keep up with the pace when the competition heats up, but I’ll give it my all.”

The competition is open to everyone, with separate starts for men and women across different age groups. Participants must adhere to proper Nordic walking technique. Judges positioned along the course will monitor technique, and the event will also be filmed with drones. Performances using incorrect technique will be disqualified.

Technical Specifications for Nordic Walking

USE OF POLES AND ARM MOVEMENTS

The arm movement should originate from the shoulder, not the elbow. At the beginning of the pole push, when the tip of the pole hits the ground, the hand should be in front of the pelvis. As the pole push progresses backwards, the hand should move to at least the level of the pelvis, ideally behind it.

POSITION OF THE POLE TIP ON THE GROUND

During the push, the tip of the pole should be placed in the area between the toes of the front foot and the heel of the rear foot, with the pole tilted backwards (approximately 45 degrees relative to the ground). During Nordic walking, one pole must always be in contact with the ground, meaning that both poles should not be off the ground at the same time.

LEGS

One foot must always be in contact with the ground, so both feet should not be off the ground simultaneously. Running is prohibited.

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