My first attempt at urban poling

My first experience at urban poling was not a good one. As I am writing this post, I can almost relive the day, full of embarrassment. It was the middle of summer and had done my research and bought my the poles I wanted. I had practiced in my living room, awkwardly at first, as if learning to walk for the first time.

Considering most of us never give a thought to how we walk, swinging opposite arms and feet, It’s amazing how we can overthink it with poles in hand, and look completely uncoordinated. 

I set out in my neighbourhood feeling a bit unsure and slightly embarrassed about using my poles. I felt more so with every step I took, especially when other walkers and runners shouted out to me that there was no snow on the ground, so I could put away my ski poles.

Oh, how times have changed since that summer. I’m getting ready to lead a group of urban polers with Pembina Acting Living (PAL 55+), where I serve on the Board of Directors.

What is urban poling anyway? 

I think the phrase “urban poling” or “urban pole walking” is a misnomer because, frankly this type of walking can be done on trails, pavement, asphalt, grass, really anywhere you would walk. The simplest way to explain it is: walking with poles. 

Urban poling is not a new “thing”. In fact, it has been around for several decades. Based on my research, it originated in Scandinavia as a form of off-season training, used mostly by hockey players and skiers in the summer months as a form of continued physical fitness. 

Known in Europe as nordic walking (for the Nordic countries it originated in), the techniques, while they may vary slightly, are very similar, unless you are a rigid purist to one style or the other. I am not. 

Walking alone is good exercise, especially for older adults, and requires no special equipment or style. The physical benefits though, are limited to mostly to the lower body. By adding poles, the physical health benefits extend to almost 90% of the body’s muscles.  

Why I use poles when I walk

Seaglass

In early 2009, I was training to do a half marathon in Reykjavik, Iceland, and decided that while I was there, I would do some sightseeing. While checking out some images of people in Iceland, I came across several, of people walking with poles. 

I had seen one or two people at previous marathons but really didn’t pay much attention. My curiosity led me to do some further research. I found out that there were multiple benefits to using poles, which for me was a bonus, because it meant that I could be more efficient in my training schedule. 

Rather than adding extra time each week for cross training, I could partially achieve that by using poles. The image below shows the advantage of using poles, compared to running and cycling. I did further research about the best type of poles to use, that also fitted into my price range. 

Then I ordered a pair on Amazon, mostly because they were downright impossible to find in Winnipeg, unless I wanted to pay hundreds of dollars for a brand name set.  

Muscles used when walking with poles vs. running vs. cycling courtesy of https://keepvitality.com/nordic-walking/

10 reason to start (or continue) pole walking

I mentioned previously that there were multiple benefits to walking with poles. I’ll list a few, but the more you know about it, the more you realize that it is one of the best, most efficient forms of exercises, especially for older adults, although it’s great for anyone of any age. 

Some benefits: 

1. It is appropriate for any/all fitness levels. Walking poles are now being used for rehabilitation (though the technique is different for urban poling) 
2. Simple to use (low learning curve)  
3. No special clothes or other special equipment, besides the poles, are required. 
4. Intensity of the workout can vary from low to high, depending on fitness level (walking on flat surfaces, trails, hills, etc.) 
5. Increases cardiovascular and muscular strength and endurance 
6. Very easy on joints, especially knees, because it is low impact
7. Aids with balance and posture because poles tend to make for taller posture and gives security 
8. Easy to travel with, especially if the poles are collapsible 
9. Uses 90% of body’s muscles, making for time efficiency during fitness workouts
10. Improves mental health because pole walking is done outdoors, in urban settings, parks, hills, mountains, and beaches

Choosing your poles

The only special gear you need are your poles. How do you decide which poles to get? I had a few considerations: 

1. An extendable pole, so that, when folded, it could fit into my suitcase for travel. 
2. A pole that was adjustable for my height. Fortunately, most come in three sections for collapsing, with each section partially adjusting for my height. This helps to minimize vibrations and maintains the integrity (less flexible and wobbly) of the entire pole. 
3. A pole with some kind of spring mechanism that would serve as shock absorbers. These are especially useful when walking on concrete or asphalt. 
4. Cork rather than plastic or rubber grips (the area of the pole you’ll be holding) because they were easier to grasp for a long period of time (sometimes several hours).
5. Wrist straps that were easy to attach and remove. For nordic walking purists, having a strap is one of the key differences between nordic walking, and other similar forms of pole walking. n walking pole.  
6. A pole made of sturdy material, but was not excessively heavy, especially if being used for several hours at a time. Carbon is supposed to be the best, but can sometimes be expensive. Aluminum is a good alternative. 
7. Easy-to-remove “boots” also called “feet” or “paws”, which fit at the bottom of the pole’s carbide tip (something else I wanted), to be made of durable rubber. This would help absorb some of the shock when walking on hard surfaces.
8. Able to accommodate “baskets” (usually solid or mesh disks) which are used just above the carbide and prevents the tips from sinking into such surfaces as sand on a beach or snow. 

My first poles had all the features listed above. It even had a cute carrying case, complete with shoulder straps and a little pouch for extra “feet” and “baskets”. This was extremely convenient, because I’ve worn out many “feet” over the course of the last 11 years, and it’s always good to have a spare pair when you need them. 

Some places I have walked with my poles

Over the years, I have used my trusty poles pictured below, to walk around my neighbourhood, through the parks and trails of Winnipeg and Manitoba, the Winnipeg portion of the TransCanada Trail, The Great Wall of China, Peru, Tanzania’s Mount Kilimanjaro, and the Queen Charlotte Track in New Zealand, to name a few places.

First pair of walking poles with pouch

Facilitator training

My next pair walking poles was earned when I attended a facilitator training workshop sponsored by Active Aging Canada. This organization supports and encourages active living for older adults (considered to be 55+). I was offered the opportunity through PAL 55+. 

I had already been walking with poles for more than ten years, but this was a good opportunity to see if my self-taught technique was correct. The poles for the training session were provided by a company called Urban Poling Their poles have two purposes: urban walking, and rehabilitation.

The technique used depends on the purpose. With urban walking, the poles are used behind the walker; with rehab, the poles are used in front. 

My effort and day spent at the workshop was very rewarding. I learned that my technique was good (as a former teacher, I know how hard it is to unlearn something). I also received a free pair of walking poles, whose design is different. There are no wrist straps, which I found annoying on my original poles anyway, because once I had them strapped on, they were a hassle to take off and put back on quickly. That was because I was initially wearing them incorrectly. Instead the new poles have a left and right hand pole, and a shelf to rest the outer edge of your palm. 

The walking technique used with the shelf helps to engage your core more, because with each step, you have to press down on the shelf.  I tried it and it was easy enough to use. The “feet” are more durable rubber. 

The poles can also accommodate the activator “feet” which are flat rubber and use a forward planting technique. I found it awkward to use, but I suppose if I needed it for rehab (rather than a walker or cane), I would get used to it. 

I hope you’ve read enough to interest you in trying this. As an older adult, I feel confident that you’ll love this way of walking for all the benefits it offers. 

Update: May 27, 2020. I just completed my Urban Poling Instructor certification today. I’m excited about that and I am ready!

Sandra