Congratulations to the walkers who just completed my N. St. Paul/Maplewood/Oakdale Spring ‘09 Nordic walking class! We had a wonderful group of women, including a couple sets of friends who took the class together. We were fortunate enough to have sunny skies for all four classes, and I think you can see that reflected in the many sunny faces! Great job everyone, and thank you so much for all your enjoyment and enthusiasm!
Here’s a note received this week from Trish F. who is allowing us to vicariously experience what it’s like Nordic walking down in Florida…(you’ll see some things aren’t that different :) Thanks Trish!!
Hi Amy, I finally remembered your request for photos of me using my poles on the beach. It’s great to head out in the sunshine down here on the south end of Estero Island (Ft. Myers Beach) where our condo is located. For the most part, I walk on the sidewalk but will head down the shoreline now and then. It’s easier to get a nice gait going on a level surface as opposed to the uneven sand. I purchased a pair of ECCO sports sandals in MN before we drove down to FL which are very comfortable and are a nice alternative to athletic shoes. I do wear half socks with the sandals though as the day I tried out my new sandals last fall without socks, I had blisters develop….too much friction perhaps as I walked at a good clip for an hour. I still receive all sorts of comments from people I pass on the sidewalk. One elderly fellow stopped as I was approaching him and said “I’ll bet you thought it was going to snow today!”
9 months ago • 0 notesEarlier this month I attended the Professional Instructor Certification seminar conducted by the American Nordic Walking Association (ANWA) in Pacific Palisades, California. This is the first time ANWA has offered this level of training, open only to its Advanced Instructors, and which qualifies Professionals to train and certify Basic and Advanced Instructors. There were 9 of us total from across the U.S. who attended – from New Jersey, Pennsylvania, Michigan, California, and myself from Minnesota. In the future we will be working with ANWA to conduct trainings across the US and further promote Nordic walking and other related Nordic fitness products and activities.
At the training, we spent three days with Gottfried Kuermer, Master Trainer for ANWA, who is based in Vienna, Austria. 
Gottfried has extensive experience teaching and training Nordic walkers in Europe, the US and Asia. He was one of the original Master Trainers for the International Nordic Walking Association, trained and developed walking poles for Leki, and has recently completed an advanced degree in sports science in Austria. I’ve trained with Gottfried twice before, and each time I’ve made major strides (!) in improving my walking and teaching technique. This is because Gottfried is both a good teacher himself, and is extremely knowledgeable about both the kinesiology of Nordic walking and other sports, and about the Nordic walking industry.
During this training we spent significant time (most of it in places with stunning views of the Pacific Ocean!) learning to teach proper technique and how to analyze and correct a wide range of errors.
We also discussed how and when the technique might be modified, based on an individual’s fitness level and abilities. For example, since classic Nordic walking technique does NOT relieve a significant amount of weight load due to the pole angle, it may be that for people who cannot put a lot of pressure on their knees, trekking poles may actually be a better option. This needs to be balanced with the fact that classic technique can help people feel more secure in taking longer strides and thus get a better leg extension, as well as engaging their upper body and arms more.
We also received training in power walking, speed walking and a more advanced form of Nordic walking developed by Gottfried, which more effectively engages core muscles. I really appreciated the opportunity to practice these techniques in the context of Nordic walking, to see how they overlap or are unique. One point that Gottfried made is that Nordic walking is actually very inefficient, which is what makes it such great exercise – you are expending more energy to walk and thus burning more calories over a given distance.
Beyond reviewing Nordic walking and associated stretching, strength-building exercises and games, we had the opportunity to
learn about some new products that ANWA will be introducing in the near future. One product we were able to try was Skike – a type of roller ski that has the advantage of brakes. 
Being a novice/intermediate cross country skier myself, I loved how Skike really allowed you to skate just like on skis! And the part of me that is a wimpy scaredy-cat loved the brakes! Here is one of my fellow instructors, Daniela Josi of Swiss Mountain Fitness in NJ, trying out the Skikes.
That leads me to another great thing about this training – all the people involved! Bernd Zimmerman, President of ANWA, and Gottfried are incredibly kind and gracious people. There is a spirit of sharing and service to the sport that I have found consistently with ANWA since I received my first Basic Instructor training in 2007. This is not just about selling poles or getting people Nordic walking. It’s about providing instruction from a base of knowledge, experience and integrity, while keeping things fun. Without fun, I probably wouldn’t be doing this, and you probably wouldn’t either! I saw these values in my fellow instructors as well, and we had a great time together!
(Our 9th instructor, Ed Lowe of Pacific Palisades, was taking the picture)
Because of all this, I felt very honored to receive my Professional certification, and am eager to help others improve as Nordic walkers and Nordic walking instructors. If you are reading this and have an interest in having a Walk Leader or Instructor training in your area, you can contact me at Nordic Walk for Life! or ANWA to set something up.
(Thanks to Michael Josi of Swiss Mountain Fitness for these photographs)
11 months ago • 0 notesShoes or boots should be waterproof AND have a flexible sole that allows you to roll from heel to toe. Make sure your toes have enough room to wiggle around even with a heavy sock on, so you don’t compromise your circulation. Treads should be deep and grippy for traction. Hiking boots with rigid ankles can abrade your skin, so you might want to look for more of a snowboot style or stick to shoes. Here’s one example of a boot from Lands End I recently saw in stores that seemed like it fit the bill, though some may want a little more foot support. For added traction, especially on ice, YakTrax are a great product.
They stretch over your footwear so you can use them on whatever shoes or boots you feel like wearing. They’re available in stores that sell outdoor gear for about $30.
For your hands, you’ll want gloves that are grippy on your palms and fingers, allowing you to perform the grip and release motion. I’ve seen several types like this at REI recently. My favorite gloves are the Pearl Izumi Shine Wind Mitt 
which are light, warm, and have a little hoodie that folds out to cover your fingers and protect them from the wind. The mitt is loose enough so you can still spread your fingers enough inside of them to release the poles. I bought my pair for $29 at Tri-Fitness in White Bear Lake. You can also find a lot of clothing there suitable for winter walking/running.
For clothing, there is a whole new generation of fabrics that can help you stay even warmer than before. Look for underlayers that wick away moisture (NOT cotton), and pants that are wind-resistant. (One note of caution, most of these fabrics cannot handle going in the dryer, so you’ll need to pay special attention when laundering.) Since you’ll warm up as you walk, try to dress in light layers that can be opened or shed. I typically wear a base layer, a turtleneck or hooded shirt, and a thermal shirt under a windbreaker which has detachable sleeves that are easily stowed in its pockets. If you get too sweaty, you’ll get cold, and if you be chillin’, you be illin’!
Since there’s so little daylight these days, 
it’s important to stay visible to cars, bikes and anyone else you don’t want to take by surprize. Reflective outerwear is ideal. I wear a reflective vest which fits over clothes and jackets in any season.
Another good thing to have is a light that attaches to your head so you can see where you’re going. There are small LED lights that clip on to a visor, like this 
and also lights that you wear on a headband (such as this one). Both kinds keep your hands totally free and increase your visibility to others.
Chances are once we get snow and ice, you will want to leave your rubber tips at home. Even with leaves and dirt on paved trails, they will not grip as well, and poles that slip can be dangerous. If you don’t like the noise, try singing over it :)
Winter is a great time for Nordic walking, and after all, they don’t call it NORDIC walking for nothing!
1 year ago • 0 notes