Hip, Hip, Hooray for Hot Summer Nordic Walking Days!
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Seasons Greetings to everyone! and especially to the many new Capital Nordic Walkers and subscribers. Our newsletters are designed to keep Canberra Nordic Walkers in touch and up to date with Nordic Walking developments and opportunities in Canberra, Australia and around the world. We welcome your ideas and contributions – send them through to Kristen@capitalnordicwalking.com.au
In this summer edition – read about:
- Tips for staying hydrated this summer
- CNWing Highlights from 2017
- Nordic Walking injuries - what's with the sore shins?
- Featured walks: Canberra, Sydney, France and Austria
- Capital Nordic Walkers of the year named!
- What’s coming in 2018?
**If you’re not sure why you are getting these email messages, and/or would rather not receive them, please unsubscribe using the link below**
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First things first! summer Nordic Walking: the importance of good hydration
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If you feel thirsty, your lips and mouth feel very dry, you feel faint or sense a headache coming on you are likely already dehydrated. Good hydration means getting the right amount of water before, during, and after exercise. Water regulates your body temperature and lubricates your joints. It helps transport nutrients to give you energy and keep you healthy. If you’re not hydrated, your body can’t perform at its highest level.
The human body can produce up to two liters of sweat in an hour, although this amount is highly dependent on environmental conditions as well as exercise intensity and duration.
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What's the big deal about electrolytes?
Sweat is largely made up of water (the watery part of blood known as plasma) as well as important minerals including sodium, potassium, magnesium, chloride, calcium, bicarbonate, phosphate and sulphate. These minerals are collectively known as electrolytes and are essential for the normal function of our cells and organs. When we exercise (especially in hot conditions), our fluid and electrolyte requirements increase. Failure to maintain a normal balance of electrolytes can lead to dehydration and possibly heart and neurological problems.
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There are a number of hydration products available. Beware of high sugar products. We like Endura Electrolyte Rehydration Performance Fuel. It’s Australian made in accordance with the Australian Code of Manufacturing Practice (GMP). It comes in a range of flavours and both regular or low-carb versions.
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Nuun electrolytes is another great product. Their water enhancer now also includes: better performance: the addition of non-gmo sourced dextrose helps the body to absorb fluids more efficiently while still containing 1g sugar or less. clean ingredients: we used plant based sweeteners and ingredients to increase health benefits, and gluten-free, dairy + soy free, safe for clean sport certifications
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Highlights of 2017.........
2017 has been a busy year for Capital Nordic Walking with a plenty of positive media coverage and a constant stream of enthusiastic newbies keen to learn to Nordic Walk. We now have over 500 subscribers to our newsletter and nearly 100 Canberra Nordic Walkers signed up to Capital Nordic Walking Connect – a closed FaceBook Page where the growing community of Canberra Nordic Walkers keep in touch with each other about when and where they are Nordic Walking.
What brings people to Nordic Walking? 3 main reasons: 1. health, fitness and weight control, 2. rehabilitation and 3. recreation. We've taught people who are ultra-runners, people with health conditions such as Parkinson's disease or painful knees, those simply wanting to move more, and people who love getting out and walking in the bush - but are wanting much more out of their workouts. This year our oldest Nordic Walker is 96 and our youngest was 7! Check out all of the amazing benefits that Nordic Walking gives here.
Some of the other highlights from the past year include: |
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Walk for a Cause: Fundraising for Parkinson’s ACT
Each year Capital Nordic Walkers support a community fund-raising event. This year we were again proud to be one of the top fund-raisers contributing $4,130.23 to Parkinson’s ACT fund-raising event – where they raised over $40,000. For more information about Parkinson’s Disease visit Parkinson's Australia |
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Finnish Crazy Games: N-oar-dic Walking
In September we were invited to the Finnish Crazy Games to help celebrate Finland’s centenary of independence in true Finnish style: innovative, fun, and pretty quirky!! We were there for the so-called “N-oar-dic walking” (a weird style of NWing using oars from what looked like Viking ships!), wife-carrying (and husband-carrying!), hobbyhorse racing and a very popular air guitar contest! And of course Finland is the home of Nordic Walking – so for once – we didn’t need to explain ourselves!!! Thanks to all who came along and strutted their stuff!!!
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Thursday Nordic Walkers pulled over by Community Police for “speeding”!!
CNWing Thursday free NWing group has grown to over 30 people. Originally established in early 2015 primarily for people with health challenges to walk and talk while getting a work out, it now includes a range of people of different ages and fitness levels. It’s such a great group that newbies who come along to practice their technique never leave!! Nothing to do with the coffee at the end! We had a fun time with the ACT Community Police in November who pulled us over for “speeding”!!
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INWA (Aust) Nordic Walking Instructors Conference
Kristen joined up with other NWing Instructors certified with the International Nordic Walking Association – INWA (Australia) for a mini-conference in Sydney in November. We heard from Hans Wrang, Vice President of INWA and head of INWA Australia, who had just returned from the INWA Annual Convention in Latvia. Topics of interest included the importance of quality poles in injury prevention, the role of NWing in cancer and cardiovascular disease recovery, and the growth of NWing competitions with the first official INWA World Cups being held in China and Latvia this year. On the practical side sharing of common teaching challenges and solutions was invaluable
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NWing Injuries: Sore shins – could it be shin splints?
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Injuries are pretty rare in Nordic Walking because it is such a gentle, low-impact activity. But they do happen. Most commonly due to incorrect technique or overdoing it. If you have or are experiencing pain along the front of your shins you might have shin splints.
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Tibialis anterior muscle-tendon unit runs down the front of your shin, just on the outside of your shin bone. The muscle is the meaty part of that unit, and the tendon is the short sinewy piece that extends from the bottom of your shin diagonally across your ankle, attaching to the top of your foot next to the peak of your arch. Its main function is to dorsiflex the ankle—pulling your foot up towards your knee.
Shin splints in Nordic Walking can be caused by doing a lot more walking than you are used to, over-striding, or doing too much NWing on hard surfaces.
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What to do about sore shins?
~ ~ Severe pain should be assessed by a GP or physiotherapist to confirm the diagnosis, rule out other injuries and prescribe appropriate treatment ~ ~
If the pain is new and relatively mild it might be possible to treat it yourself. It’s ideal to address it as soon as possible to prevent it from getting worse. Main treatments are rest from whatever is causing or aggravating it, ice massage, gentle stretching, and massage using an anti-inflammatory sports cream. Further information about treatment and stretches for shin splints is available at Livestrong and Runnersconnect
Nordic Walkers should avoid walking on hard surfaces – stick to soft grass - and shorten their forward leg stride if they are experiencing sore shins. Having your technique reviewed and adjusted by a qualified Instructor could also be helpful. |
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CNWing Featured walks
We love hearing about, and sharing, your Nordic Walks – whether at home or further afield. Below are some great ideas, and tips, from Mike and Margo Lawson, Margaret Callan and Anne Forsythe – and Patrick Burtscher of the Nordic Academy in Melbourne. Don't forget to click on the link to download the attachments to read the full stories on these great walks!
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1. Close to home: Cooleman Ridge between Chapman and Kambah
This is a good short walk in south Canberra that has potential to be extended all the way to Cooktown or Melbourne if you want, because part of it is on the 5330 km Bicentennial National Trail! While it is only 2.7 km, it is a good one for Nordic Walkers because it is off the bitumen, the path is on wide hard packed fire trails most of the way, and there is a good climb up to a trig point and back down again, so you can get some practice double poling without paws. See Mike and Margo’s top tips, including links and maps here
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2. Further away – 6kms Bondi to Coogee Sydney
For Nordic Walkers looking for an interesting outing in Sydney, the six kilometre coastal walk between Bondi and Coogee provides lots of opportunities to show off you NW style, do some people watching and maybe even turn a few heads yourself. Stroll the length of Bondi Beach first, supposedly to warm up, but in reality to check out the competition for best derriere on the waterfront!! That’s how you can identify other Nordic Walkers, even if they are having a day off!
See Mike and Margo’s top tips, including links and maps, for this brilliant two-hour coastal walk here
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3. Further still – Robert Louis Stevenson trail, France
In late May Margaret Callan and Anne Forsythye set out with their husbands on the beautiful and interesting Robert Louis Stevenson trail from Le Puy-en-Velay towards Nimes in the Massif Central in France. The trail follows the route Stevenson describes in his book, Travels with a Donkey in the Cevennes. They used a travel agent who organised their (modest) accommodation in villages along the way and transported our suitcases so all we had to carry was a daypack. Read more about this wonderful walk here |
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4. Further and higher! Austrian Alps! With Patrick Burtscher of the Nordic Academy
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Come and join Patrick and Maree on a boutique 10-day Walking Holiday to experience the authentic Austrian Alps, and the Walser culture and community of Grosses Walsertal. Your host, walking guide and local is Patrick Burtscher, who grew up in the region and remains firmly connected to it. Over the 10 days you will explore and experience the spectacular, diverse and authentic region of Grosses Walsertal - not only taking in its majestic mountains, serene spring lake, flower-filled meadows, traditional culture and breathtaking scenery but also experiencing its unique balance of man living in harmony with nature (as recognised by UNESCO’s classification as a model ‘Biosphere Reserve’). Find out more or book here - http://nordicacademy.cmail19.com/t/j-l-odhujkl-sjuhjklku-g/ |
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Capital Nordic Walkers of the year 2017: Congratulations to Wendy Knight and Karen Davis
Each year Capital Nordic Walking chooses a CNWer of the year. This year we chose two of them! Wendy and Karen. Saturday Nordic Walkers would know them well as they rarely miss a walk – rain hail or shine! Karen and Wendy are by far some of our most consistent and regular Nordic Walkers. Karen has to win the prize for most dedicated – driving in from Murrumbateman every Saturday morning to walk with us. They’ve both overcome some nasty injuries while keeping up their Nordic Walking. I’ve really appreciated their support to new NWers who often feel a bit tentative and are afraid of holding the group up; but they’ve made sure that people feel totally welcome and included. Small gifts are on their way from NWUK!
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Wendy Knight: I took up Nordic Walking early in 2017. I'd been thinking about getting back into some regular form of exercise and saw it as a good way to improve my general health and fitness while combining it with my love of walking. Since completing the lessons with Kristen I have tried to make as many of the group walks as possible - it's a great motivator knowing that other people will be there! Also, the social interaction is marvelous and I've been lucky to meet so many new people through this regular activity.
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We are very fortunate in Canberra to have so many beautiful places to walk, with options for going bush as well as walking on formed paths. On the Saturday morning walks round Central Basin, Lake Burley Griffin this year we enjoyed the spectacular autumn leaves followed (almost too quickly) by the spring buds and blossoms. Longer term, I would love to attempt some scenic walks, both interstate and internationally, but need to work on that! I've had a great 'Nordic Walking' year and look forward to 2018 and meeting up with many more Nordic Walkers.
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Karen Davis: I discovered Nordic Walking in the City News about 12 months ago. I went along to the free orientation day where I saw that this is a form of exercise that I could do. I have osteoporosis and arthritic knees. I took the lessons and just love the walking. I am comfortable with the poles and my posture has improved. I walk at home at least twice a week but my main walk is bridge to bridge in Canberra on Saturday mornings. I enjoy this exercise for a full body work out but I now realize how much better I feel each day especially to be outside in the fresh air. The comradeship of the Saturday morning walks is also great.
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What’s coming in 2018?
Come out come out wherever you are!!
We have set aside a couple of hours on Saturday 20th January from 9.30 to midday for Canberra’s NWers to come and have a chat with Kristen, sort out any concerns about their NWing, do a short refresher if needed, grab new paws, whatever. For those NWers who did the 30-meter walk test at the beginning of their course – who would like to retest – there might be time to do that also. If you do want to retest on the day please let me know ahead of time so that I can locate your original test results. Don't be shy!! We'd love to see you and kickstart your Nordic Walking for 2018!
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2018 Capital Nordic Walking Proficiency Courses
We are starting NWing courses for 2018 in early January and running them through to the end of June. We will start up again when the weather improves and the days are longer in October. Our main teaching days and times are Saturday morning, Sunday afternoons, and all day on Monday and Tuesdays.
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As always we are very flexible with timing – as long as there is daylight we can Nordic Walk. Our 2 teaching venues are the Mint Oval in Deakin and Wetlands in Dickson. For more information about our courses and costs – head here. If you, or someone you know is keen to get started either call Kristen on 04 9999 3215 or email us at hello@capitalnordicwalking.com.au and request a booking form. |
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~ ~ 2018 Free Weekly Group Nordic Walks ~ ~
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CNWing offers 2 free group Nordic Walks for people who have learnt to Nordic Walk and have their own poles and who enjoy NWing with others. It’s also a good opportunity to have your technique checked and any problems sorted out by having Kristen along to keep an eye on you.
Days and Times:
Thursday 9.30am start (all year) - Wellness Walk for people with injuries, health issues or anyone wanting to travel a little slower and focus on good technique. It's a great group for newbies to hone their style. A very sociable group who mostly end their 45 minute walk with coffee.
Saturday 8.00am (in summer) every weekend except for the last Saturday of each month: Up to 5km around the 2 bridges - Commonwealth and Kings Avenue. Travel at your own speed and own distance.
Locations: Lake Burley Griffin. Meet in car park at Corner of Queen Elizabeth Terrace and Parks PlW – on the lakefront in front of Questacom and the National Library. Google map reference: https://goo.gl/maps/SHAvXfSqLeD2
**We use this location as it is relatively central, has good parking, toilets and coffee shop and it is one of the few sealed walking areas in Canberra where the paths are generally wide enough for people to walk side by side and be able to chat whilst walking**
New in 2018!!! Last Saturday of each month 8.00am: bush/forest trail Nordic Walks
To build some variety and new skills into our group NWs we will try out having a once a month bush Nordic Walk on a Saturday morning (instead of the Lake walk) to explore some of Canberra’s fantastic bush settings, enjoy being away from the cyclists and busy lake paths, and practice using our poles on bush tracks.
We are calling for Canberra Nordic Walkers to volunteer to lead us on these walks - choose your favorite walks!! We are aiming for walks of between 1 and 2 hours duration. Please contact Kristen on 04 9999 3215 or kristen@capitalnordicwalking.com.au to a propose a walk that you would like to lead. Details of monthly Saturday bush NWs will be posted in the Capital Nordic Walking Connect private FaceBook page the week before each walk. Canberra Nordic Walkers who would like to join the Capital Nordic Walking Connect FB page should email Kristen@capitalnordicwalking.com.au.
Date
Saturdays |
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NW leader & mobile |
27th Jan |
20 Frith Road Google Map:
https://goo.gl/maps/a86UZe1iwRN2 |
Moderately difficult beautiful bush walk on wide forest trails |
Kristen Pratt
04 9999 3215 |
| 24th Feb |
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Kristen away |
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| 31st March |
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| 28th April |
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| 26th May |
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| 30th June |
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