Nordic Walking group schedule

Group Walks (West London)

Join us for a guided walk through nature - with a friendly group of people. What we do:

Fitness walking at three levels (Gentle, Active, Dynamic)
Warm-up and cool-down exercises
Feedback, tips and exercises to improve your technique and get more out of your walk

Please note
Before you join our walks you need to take our Foundation Course (or a similar tuition course of the British Nordic Walking Association). This ensures that you use your poles in the right way and can turn your walk into a full body workout. It also prevents you from building bad habits or damaging your joints.

Gentle Walks - 1 hour, Brent Valley (Hanwell, Greenford)

Prerequisites:
You have to be able to walk safely, without the risk of falling over, and you have to be able to swing your arms.
We recommend that you complete our Foundation course before you join these walks, but you can come on a few walks before taking the course.

These are relaxing walks at a moderate speed, which still improve your fitness and agility. We try to keep to the drier paths and avoid the muddy fields as much as possible.
In the warm-up and cool-down phase, we will do some exercises that help with flexibility and strength. You also receive some ideas on how to improve your walking technique, but there are no speed-drills.

Target group:
This is ideal for you if you would like to relax and enjoy nature and the company of others on your walk, build up your fitness level and technique, overcome health issues or bring your baby along (rucksack-carriers only).
Many people come on a few Gentle walks after the Foundation course to improve their technique and fitness levels at moderate speed, and then join the Active walks after a few months.

Active Walks - 1 hour, Brent Valley (Hanwell, Greenford, Brentford)

Prerequisites:
Foundation course is required. You must be able to join our warm-up and cool-down exercises and walk at a good, steady speed for one hour (without a break), sometimes on uneven, rough and slippery ground. If in doubt, please talk to us about your skill and fitness level.

These are faster walks than the Gentle Walks, and we choose longer routes. We sometimes walk on muddy, challenging ground. We will choose the route/distance to cater for different ability levels in the group and add some extra loops or challenges for more advanced walkers. We also do some technical drills and participants may receive some individualised feedback if they are interested in technical improvement.

Target group:
These walks are for people who have a fitness interest and enjoy a mix of fast-paced walking and more leisurely walking.

Dynamic Walks - Brent Valley (1 hour) or Horsenden Hill (Perivale; 1.5 hours)

Prerequisites:
Foundation course is required, as well as good fitness and solid, safe Nordic walking technique. You must be able to hold a fast speed and go uphill/downhill on slippery slopes. You need to feel safe on steep, rough paths (long grass, rolling pebbles, tree roots, etc.). lf in doubt, please talk to us about your skill and fitness level.

These walks are faster paced than the Active walks, so you need good pole technique and fitness, and you need to be able to walk on rough terrain. There will be some speed and agility drills. We intend to achieve an intense full-body workout on these walks, while still enjoying each other's company and being in nature.

The Brent Valley Dynamic walks are mostly on flat territory. Horsenden Hill walks will go up/down the Hill (82m) a few times on each walk, and then include some dynamic speed walking in the flatter parts.

Target group:
People who use their Nordic Walking as a workout and want to gain fast results. Ideal to build up for the skiing season or supplement your gym work. You may not be able to have a leisurely chat on these walks, but there is plenty of time to socialise before/after.

Schedule and Dates

There is a limited group size on our walks based on Covid 19 crisis: 5 people max.
You need to sign up for every walk; first comes, first serves.

Email: vitalityleap@gmail.com, phone/text: 07766 464623, or join our Whatsapp group.

Tuesdays

9.30-10.30am: Active Walk
Meet Bunny Park, you can park your car at Bunny Park or Golf Club Parking (Brent Valley)

11.00-12.00 Gentle/Active
Meet Bunny Park, you can park your car at Bunny Park or Golf Club Parking (Brent Valley)

Saturdays

9.30-11am: Dynamic Walk - Horsenden Hill
Meet at Horsenden Farm parking area, Perivale.

12.00-1.00pm: Gentle/Active
Meet Studland Road/High Lane

Sundays

9.00-10.00: Dynamic walk Brent Valley area
Meet Studland Road/High Lane

10.30-11.30am: Active Walk
Meet Studland Road/High Lane

12.00-1.00pm Gentle Walk
Meet Studland Road/High Lane

Schedule Changes

Sunday 13th - Holiday event at 10.00am with small group walks and small group socialising. Regular walks are cancelled.
Holiday break: Last walk: 22 December, first walk 2021: weekend of 8/9 January.

More Information (click for maps)

Medical readiness for Nordic walking:
Nordic walking has many health benefits and is appropriate for most people. As a minimal requirement for joining our walks and courses, you have to be able to walk safely, with no risk of falling over. And you have to be able to swing your arms.
Before joining, you will have to fill in a 'Physical activity readiness questionnaire', which contains some medical questions. If you have any doubts about your medical readiness to join Nordic walking, please talk to your GP first.

Location:
Brent Valley, Hanwell, and Horsenden Hill, Perivale: Maps are here.

For 2-hour courses: Meet Studland Road/High Lane (free street parking)
For 1-hour courses (twice one hour) and at Bunny Park (you can park at Brent Valley Golf Club (free parking; 2 hours limit unless you use the restaurant).
For Horsenden Hill walk: meet at Horsenden Farm , Perivale (free parking).
Brent Valley walks; we meet at Bunny park or Studland Road/High Lane.

Costs:

Price per walk (1-hour): £8.50 with your own poles, £10 with pole hire.
Discount Scheme (pay-in-advance): Buy six walks for £42 (=£7 per walk), (or £55 with pole hire) (BAC or cash, valid one year).
Horsenden Hill walk: £10 (£12 with pole hire) pay-as-you-go only.

Equipment / Poles

If you have 'poles', make sure they are Nordic Walking poles, not Trekking or Walking poles (Nordic walking poles are rather light and have 'gloves' for your hands, not just ribbons). There is no point in joining our walks with Trekking poles as they do not support the Nordic style of walking (push back into the glove/sleeve). For your Foundation course and first few walks, you can hire our poles, after this we can give you some advice on what to buy.
You do not need any special equipment; just comfortable walking clothes and trainers / walking shoes (no hiking boots with hard soles).
Rain gear, sun protection, bug spray as needed.

Children:

Many children enjoy Nordic walking from the age of about 10. We do not offer special children's courses, but interested kids with an adult guardian may join our regular walks/courses (half price to the age of 16). If you join with children, you have to sign up for every walk, so that we can have the appropriate short poles ready. For the Foundation course, you will have to sign a parental consent form.
For our Gentle Walks, you may bring a baby in an appropriate carrier/rucksack, which allows you to swing your arms. You will take full responsibility for the safety of your child.

Dogs

No dogs allowed on our walks/courses (we love dogs, but there are just too many dog walkers on our suburban trails; it would be too distracting to keep your eye on your dog).

More info/directions:

You will get more information/directions once you sign up.

Fine-tuning your technique while walking

On our walks, you will receive feedback to improve your technique (if you like). Here are some examples of some 'best mistakes'. Thank you, Caroline, for helping us demonstrate (she would not make these mistakes, of course...) !