Introduction
One of the most common beginner questions is:
“What length Nordic Walking poles should I buy?”
Many guides suggest a simple height formula.
But in reality, pole length is influenced by far more than just how tall you are.
It depends on:
• Arm length
• Body proportions
• Stride length
• Shoulder mobility
• Walking surface
• Technique development
Choosing the right length is not just about comfort — it directly affects posture, rhythm and long-term progression.
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The Starting Point: The 90-Degree Rule
A useful beginner guideline is this:
When holding the pole with the tip on the ground beside your foot, your elbow should sit at roughly a 90-degree angle.
Another common formula is:
Height (cm) × 0.68
This provides a reliable starting position.
But it is not the final answer.
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Why Height Alone Isn’t Enough
Two people of identical height may need different pole lengths because of:
• Longer or shorter arms
• Longer torso vs longer legs
• Natural stride differences
• Shoulder mobility restrictions
For example:
Someone with a frozen shoulder may require slightly different pole settings temporarily while restoring range of movement.
Pole length should support your movement — not a generic chart.
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Technique Changes Everything
As your technique improves:
• Your stride length increases
• Your arm swing becomes straighter
• Your posture improves
• Your rear engagement becomes more controlled
When this happens, many walkers find they need slightly longer poles than when they first began.
This is why adjustable poles are often recommended for beginners.
They allow you to:
• Start at a comfortable length
• Refine positioning
• Increase length as technique develops
Poles should grow with you.
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Adjustable vs Fixed-Length Poles
Fixed-length poles became popular in parts of Europe largely because early Nordic Walking equipment evolved from ski pole manufacturing.
Ski poles are fixed length.
Many ski brands entered the Nordic Walking market using existing production lines — which meant fixed sizing.
However, walking mechanics differ from skiing, and pole angle on varied terrain requires flexibility.
Manufacturers such as Leki and Fizan later developed robust adjustable systems that:
• Maintain structural integrity
• Reduce vibration
• Allow accurate height adjustment
• Adapt to terrain and user development
For most UK walkers — especially beginners — adjustable poles provide long-term flexibility.
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The Rubber Paw: Your Built-In Diagnostic Tool
When walking on hard surfaces, many people use rubber “boot paws” over the pole tips.
These are not just for grip — they are diagnostic tools.
Think of them like car tyres.
If a tyre wears unevenly, you check the tracking.
Your rubber paw works the same way.
The paw should wear evenly and sit flat on the ground.
If it wears more at the front (heel end of the paw):
→ The pole may be too short.
If it wears more at the back (toe end of the paw):
→ The pole may be too long.
If it wears heavily on one side:
→ There may be an alignment or technique issue.
Walking regularly on hard surfaces with paws can highlight subtle technique adjustments.
It’s disciplined practice.
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Heavy-Handed Planting
Another common issue is over-planting.
If the poles constantly slip on hard ground, it may indicate:
• Heavy downward force
• Poor timing
• Excessive strap reliance
• Lack of rear engagement
Good technique is rhythmic and controlled — not forceful.
Straps were originally designed for propulsion efficiency, not for banging poles into the ground.
When movement is relaxed and coordinated, the paw should roll smoothly through contact.
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Stride Length and Pole Length
As walkers become more confident:
• Their step length increases
• Their rear arm extension improves
• Their rhythm becomes more fluid
If poles are too short at this stage:
• The arm angle becomes cramped
• Posture may shorten
• Movement efficiency reduces
Adjustable poles allow incremental increases to match technical development.
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Terrain Considerations
On steeper inclines, some walkers shorten poles slightly.
On descents, they may lengthen them marginally.
On mixed terrain, a mid-setting usually works well.
Again — flexibility matters.
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Signs Your Poles May Be the Wrong Length
You may need to adjust if you notice:
• Raised shoulders
• Excessive wrist extension
• Constant slipping
• Leaning forward
• Shortened arm swing
• Uneven rubber paw wear
Small adjustments — even 2–3 cm — can make a noticeable difference.
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The Smart Beginner Approach
If you are starting out:
1. Choose adjustable poles.
2. Begin with the 90-degree rule.
3. Practise on firm surfaces occasionally with rubber paws.
4. Monitor paw wear over time.
5. Increase length slightly as technique improves.
Think long-term progression, not just day-one comfort.
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Final Thoughts
Pole length is dynamic — not fixed.
It evolves as your:
• Technique improves
• Stride length increases
• Confidence grows
• Movement becomes more efficient
Height is the starting point.
Movement quality determines the final setting.
Choose poles that allow adjustment.
Let them grow with you.
