How to Choose the Right Nordic Walking Pole Length
Get the perfect fit for comfort, technique, and performance
Choosing the right length for your Nordic Walking poles is key to walking comfortably, maintaining proper technique, and preventing strain. Whether you’re new to Nordic Walking or looking to upgrade your poles, getting the size right is your first step toward walking well.
Quick Formula: The 0.68 Rule
A widely used guideline to calculate pole length is:
Your height in cm × 0.68 = Pole length in cm
For example, if you’re 170 cm tall:
170 × 0.68 = 115.6 cm, so a 115 cm pole would be a good starting point.
Poles typically come in 5 cm increments (100 cm, 105 cm, 110 cm, etc.), so always round down if you're between sizes—it's better to go slightly shorter than too long, especially for beginners.
The Elbow Angle Test
If you have poles you can try, then stand tall with the tips planted just in front of your feet. Your elbows should form a 90° angle (or slightly more), so if you had a marble balanced on your forearm it would roll downward towards your hand. This test confirms the pole is the right length for your natural posture
Other Factors That Affect Pole Length
While the height-based formula is a great starting point, there are other things to consider:
- Leg Length and Stride
Some people have longer or shorter legs in proportion to their height, which affects stride length. If you have:
- Long legs/long stride → you may prefer a slightly longer pole
- Shorter legs → a shorter pole may feel more natural
- Injury or joint restriction
People with arthritis or restricted movement in the hips often find that using a pole just a little shorter than standard sizing helps maintain better control and comfort.
Always listen to your body and prioritise good posture and pain-free movement over strict formulas.
- Racing
Nordic Walking athletes often opt for a shorter pole in competition. Shorter poles allow for a quicker cadence. A reduced pole length makes it easier to move your arms faster and maintain a brisk rhythm, which is essential in racing or fitness walking where speed and flow are key.
A faster cadence (steps per minute) means more forward momentum, and shorter poles reduce the time and distance needed for each pole plant, helping you move more efficiently.
Think of it like gearing on a bike—shorter poles are like a lower gear that helps you spin quicker without sacrificing form.
That said, the difference in pole length is usually small—just one size down (e.g. 110 cm instead of 115 cm)—and should still allow for good posture and technique.
In Summary: How to Choose the Right Pole Length
✅ Start with the formula: height (cm) × 0.68
✅ Round down to the nearest 5 cm
✅ Check your elbow angle—aim for 90° or slightly more
✅ Consider body proportions and stride
✅ Adjustable poles give you flexibility
Need Help? We're Here for You!
At NordicWalk.store, we offer expert advice, quality Nordic Walking poles, and support to help you get the most from every step. If you're unsure which pole is right for you, just get in touch—we’ll be happy to help you find the perfect fit.