A Nordic Walking Rule: Dress for the Exercise, Not the Temperature

Have you ever seen children playing at a playground while their mother calls, “Come and put on a jacket!”

The children aren’t interested.

“I’m fine!” they insist.

And they are. They’re running, playing and generating plenty of body heat, so they don’t need the extra layer.

As a Nordic walking instructor, I ask a similar question, but in reverse, before classes in cool or cold weather: Do you need that jacket? Do you really need that last layer?

Some participants will take off a layer, but many, especially those new to Nordic walking, like to feel cozy at the start of an energetic, hour-long walk. But within 10 minutes or so, they realize their mistake. They’re hot, sweaty and wishing they’d left that extra layer behind.

If this sounds like you, here are a few suggestions:

• Look at the temperature and add 10 degrees. If it’s 15°C outside, think about what you would wear in 25°C weather. This can be a good guide to how much clothing you’ll need once you get moving.

• Look at what the runners are wearing. They’re rarely bundled up. On a cool day, you’ll often see them in short sleeves, and sometimes even shorts. They may wear gloves and a headband or hat, but their clothing is generally light. Runners may use slightly more energy than Nordic walkers, but not dramatically more, so their clothing choices can be a useful guide.

• If you’re still unsure, keep that last layer on while you socialize before class. Then, just as you’re heading out, unzip it and toss it in your car.

• Tie your jacket or sweater around your waist. You’ll have it handy if you happen to get cold.

• Try sleeves. This is one of my favourite solutions. I often wear a short-sleeved T-shirt with separate sleeves, like the ones cyclists wear. They provide a little extra warmth without adding a full layer. If I get too warm, I pull them off and tuck them into my pockets.

The key is to remember that Nordic walking is a full-body exercise and as soon as you start moving you will quickly generate plenty of heat.