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run & walkbasicsOn the following pages you will find the keyRun & Walk Basics for your route back to nature.

As well as an introduction to re-learning a natural,relaxed RUN TECHNIQUE we have also created anoverview of TRAINING ZONES, TRAINING GOALSand TRAINING PROGRAMMES.

You can also get your bearings with two sampleTRAINING PLANS and you can monitor the structureof your training with regard to alternating TRAININGand RECOVERY.

Nordic Walkers will of course find TECHNIQUE TIPSin our “Nordic Walking Manual“ and training tips forRELAXED and FITNESS ORIENTED Nordic Walking.

content - max2, copyright 2009

natural running

Fleet OF FOOt ANd iNjuRY FRee usiNg OptiMAl techNique!

We show you the essential elements to get closer to natural style:

RUNNING IS jUMPING!

strong musculature in the torso and a stable up-per body ensure optimal power transfer to your running. stay “big and powerful” and avoid your hips giving way as you land.

hit the ground with your foot parallel to the direction you are running in. ensure that your arm movement is correct, since our arms are the “drive generators” for our legs. they should swing relaxed and freely without crossing over your chest. if your arm movement is not specific, your shoulders move and your upperbody rotates too much!

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how the muscles interact when you run

{A}

{B}

support phase support phasef l i g h t p h a s e f l i g h t p h a s e

the gravitational force is absorbed by the muscles of the leg extensors {A}. this activates the elastic properties of the musculature and generates an im-proved kick.

in the flight phase, muscular relaxation results from a reflex shortening of the leg curlers {B} due to the preceding maximum hip and knee extension. in the swing phase of the leg, the heel swings towards the buttocks.

At the end of the rear swing phase, a relaxed knee-lift is initiated and the lower leg begins to swing for-wards. Before the foot lands, the knee joint is slight-ly bent and ground contact is achieved below the body‘s centre of gravity.

running abctechnique drills toimprove your corerunning structure

ankle work / dribbling knee lift / skippingFor this drill you remain standing and imitate the start of the support phase in running. lift the heel of one leg and roll away instinctively from the ball of the heel, while your other leg remains still. Repeat this with the other leg, try to alternate legs in a fluid movement and increase rate.

Bring each knee alternating to your chest and land on the balls of your feet under your centre of gravity. pay attention to maintai-ning an upright posture, relaxed foot and a rhythmic movement. You should avoid lea-ning back to make hip flex easier.

heel lift / kick-backsin a heel lift you bring the heel in a swin-ging movement to your buttocks. pay at-tention to a rhythmic leg change, an up-right posture and place the balls of your feet under your body.

supported by

Duration of drill: approx. 15-20

secs, 3-5 repetitions

Duration of drill: approx. 10-20

secs, 2-3 repetitions

Duration of drill: approx. 20-30

secs, 3-5 repetitions

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vertical jumps bounds

the amount is key.From a very slow run try to jump up high with a short intensive power drive of the respective leg. support your leg stretch with active arm work, without the arms going too far in front of the body or swinging behind the body.

increase your running speed and go smooth-ly into bound. try to jump up high as well as wide. As well as an impulsive leg stretch, the previous hip stretch is also featured in bounds. pay attention to an optimal knee lift with the other leg and on active arm work. Bounds concentrate on all the key elements to optimise your running style.

is your training and recovery in tune?

As with all things in life, what matters is getting a healthy balance. While we are actively working on our training struc-ture, and are well equipped with a heart rate monitor and a training plan, we are however often very passive in factoring in rest. however, there is little advantage to be gained unless there is recovery and relaxation. structuring the transition from overload to recovery and vice-versa, should be just as active.

active relaxation!

Real relaxation and the best possible preparation for a new challenge can only be arranged, when we are fully mindful of the matter. the relaxation technique you use is not so signi-ficant. Whether it be the sauna or a wellness oasis, bioener-getics or autogenous training, or even just a walk, relaxation occurs, when you have the correct inner state of mind. so actively switch off and train your capacity to recover. howe-ver, don’t confuse relaxation with diversity!

Duration of drill: approx. 30-80 m,

2-3 repetitions

Duration of drill: approx. 20-50 m,

2-3 repetitions

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in order to be able to put the various positive outcomes of Nordic Walking to effect, the right technique is parti-cularly important.

We have explained the fundamentals of the swing and support phases in detail:

little nordic walking manual upright upper bodythe upper body is straightened as if by a string puppet hand, in a slightly forward position and the chest slightly lifted. this stabilises your core. your gaze is directed forwards, your head is held up, not in front of the body.

correct arm stance and grip the top of the pole is clasped in your hand; the grip is firm, but not tense. (2a) At the end of the thrust movement the grip is released and the fingers are opened. (2b)during the swing phase (return phase) close the hands again as early as possible. One arm is then in front of the body and one behind the body!

rotation of the shoulder towards the hip axiships rotate to the front, the pelvis rotates and a rotation in the shoulder axis towards the hip axis is discernible.

foot plant Above the heel to the metatarsals, contact with the ground is regulated and controlled. the roll motion occurs over the entire length of the foot, from the heel via the metatarsals up to the big toe. speed is increased by increasing the rate; step length remains as similar as possible and matches armmovement.

using the polethe point of the pole is used under your centre of gravity. the straps are arranged so that it is possible to let go without any difficulty.

nordic walking training tips

moderate relaxation oriented training:

training aerobic* base endurance: heart rate: approx. 100 - 130

Beginners should keep going for 30 to 40 minutes, to continue to achieve a training ef-fect. training duration above is virtually open-ended. this base endurance is the training area most frequently used by beginners.

active fitness oriented training:

training special base endurance: heart rate: approx. 130 - 145

20 to 25 minutes is plenty to start with; those who are experienced and who have a tar-get in mind should do a nordic Walking session of a max. of 90 minutes. With training like this you can be sure that you are really doing your body some good.

Area for developing special endurance: heart rate: approx. 145 - 170

10 minutes fast, then five minutes relaxed walking.possibly a second or third interval.

* energy supply to the muscles comes from sufficient oxygen supply

however take care -before you test your limits, you should consult a doctor!

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