One thing that might come to Nordic walkers' minds is using something like ankle weight to improve their walking pace and endurance. One article suggested a different perspective on ankle weights. Although speaking to runners, the article has points that are useful to walkers.
Main point: "Ankle weights are a great tool when doing strengthening exercises, like standing hamstring curls and leg lifts, but using them when walking or running can put too much of a load on your back, knees, and hips, affecting your natural gait."
Why not use ankle weights:
- "...running with ankles weights (and doing other types of cardio and aerobic workouts) is not recommended due to the repetitive movements and the load of the weight favoring some muscles and not others, causing muscular imbalances."
- "...can lead to less knee drive and more of a leg drag...Because of this, your legs are closer to the ground, which increases your risk of injury such as tripping or rolling your ankle."
- "...may cause you to adapt to the knee dragging or hip flexion lag, which could in turn affect the efficiency of your gait."
What to do instead to improve pace and endurance:
- Consider "playing with the tempo (speed) of your run and the volume (distance)."
- "...do isolated tempo exercises such as performing slower or faster high knees (try this stationary or moving forward if you're more advanced), lunges, or plyometric lunges."
- "For distance, you can insert short sprints [walk as fast as you can] within a distance workout or work on maintaining a higher speed for a longer period of time."
- Overall, the article recommended "Working with a certified run [Nordic walking] coach is another great option to improve your overall running [Nordic walking] skills"
Some parting thoughts:
- Ankle weights and walking don't always mix.
- Ankle weights on a walk may lead to gait changes.
- Other ways ankle weights on a walk may lead to injury.
- Ankle weights can impact walking efficiency as well.
- Instead of ankle weights think about technique drills.
- Some explosive work might be more effective than ankle weights.
- Intervals could be better than ankle weights.
- Coaching always helps with improvement.
