Walk schedule

Group Walks (West London)

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

Fitness walking at three levels (Moderate, Active, Dynamic)
Warm-up and cool-down exercises
Feedback, tips and exercises to improve your technique and get more out of your walk
Enjoying nature - spotting birds, wildlife, and interesting plants.

How to join our Group Walks

You first need to take our Foundation Course, which ensures that you use the right technique to achieve a good workout. The course also prevents bad habits and damage to your joints.
Once you manage the appropriate arm/leg dynamic, you will be invited to join the group walks (usually after the course).
If you have taken a course before, with an INWA related school, such as the The British Nordic Walking Association, we will assess your style and may invite you to join the walks without taking the course. If you have learned with a different school/teacher, you are required to take our Foundation course before you join the walks.

Private Walks

Private Walks are for people who have individual needs (specific rehab goals, schedule, health limitations or similar). Private walks are not the same as private lessons; the focus is on the guided walk, the workout, and being in nature. You won't get in-depth technical teaching, but will receive some feedback and suggestions per your request.
To book a private walk, you must first have learned Nordic walking, either in our Foundation Course, or in private lessons. More info: Learn Nordic Walking.

Costs of Group Walks

With your own poles: £10, with pole-hire: £12. Discount scheme: Buy five walks and get one free (pay in advance, valid 6 months (Six walks are £50 with your own poles, £60 with pole-hire).

Walk Schedule

Please contact us to schedule your Foundation Course before you join a group walk.

Schedule changes and longer walks are announced in our Whatsapp Group.

Tuesdays

9.30-10.30am: Active walk
11.30am: Parkinson's group walks (Osterley park, please inquire)
6.30-8pm: Dynamic walk (summer only, announced in Whatsapp group)

Some Saturdays

Occasional country walks to Chilterns, Thames Valley, Seaside.
announced in Whatsapp Group.

Sundays

10.00-11.00am: Active walk
11.15am-12.00pm: Moderate walk (with voluntary pole exercises at 12.00 to 12.15pm; balance, agility, stretching)

Tuesday walks start at Bunny Park (Hanwell Zoo - Church Street Parking), click for map
Sunday walks start at Studland Road/High Lane, click for maps

You can walk at 3 different intensity levels/speeds:

Intensity Level 1:
Moderate Walks

These are relaxing walks at a moderate speed, which improve your fitness and agility. We 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.

This walk is for you if...

you want to softly build up your fitness level
you enjoy nature and the company of others on your walk - including having a leisurely chat
you would like to improve your technique without feeling rushed
you have a specific health issue (such as joint pain, challenge with fast walking, rehab after surgery, recovery after illness)

Intensity Level 2:
Active Walks

These are faster walks than the Moderate 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 will receive some individualised feedback to help them improve.

This walk is four you if...

you like to improve your fitness, and enjoy a walk at a steady, fast speed
your technique is good enough to use your poles for a powerful push-back
You like to socialise a bit on the walk, but also enjoy phases with intense training and technique improvement.
you don't mind walking on slightly rough territory (some mud and wet grass, some ups-and downs)

Intensity Level 3:
Dynamic Walks

This is fast and sportive walking, and there will be some speed and agility drills. We intend to achieve an intense full-body workout.

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.

This walk is for you if...

You can walk fast for an hour
You use your Nordic Walking as a hard fitness workout and want to gain fast results
You train up for the skiing season or supplement your gym work with some outdoor training
You can deal with rough trails: slippery slopes, swamped meadows, narrow and possibly slightly overgrown trails with some obstacles (roots, rocks, etc)

Long Walks and Countryside Walks

Prerequisites:

You must have done our Foundation course and participated in some of our regular walks
Good fitness and solid, safe Nordic walking technique. These are often circular routes, so all participants need to be able to walk at a steady speed for 8-15km.
Ability to walk in wet and sometimes muddy grass (These walks are mostly on trails or meadows).

Active/Dynamic Walk level. You need to have done the Foundation Course, and joined us for several of our regular walks (Sundays or Thursday mornings) to join these walks.

Local Long Walks
These will take about 2-2.5 hours. Examples are walking in the Horsenden Hill area, Paddington to Alperton canal-side walk, or Putney to Hammersmith Thameside walk.

Countryside walks
All-day walks which lead us further away from West London (examples are Burnham Beeches, Chilterns, Thames-side walks in Oxfordshire, Seaside walks).

More Information

Medical readiness for Nordic walking:
Nordic walking has many health benefits and is appropriate for most people. Minimal requirement for joining our walks and courses:

ability to walk safely, with no risk of falling over
ability to hold two poles and swing your arms

If you have any medical issues that may be aggravated by exercise, please talk to your GP first about Nordic Walking. You are responsible for your health.

Poles

We only use genuine Nordic Walking poles. No trekking poles or walking sticks, as they do not support the technique we use. Only exception: Private tuition for everyday pole walking; there you can use your trekking poles.

Other equipment

Comfortable walking clothes and sturdy trainers or walking shoes (light hiking boots are O.K., but no hard soles; you need to be able to roll your foot).
Rain gear, sun protection, bug spray as needed.
In winter, some walkers wear thin gloves.

Children and Families

Many children enjoy Nordic walking from the age of about 10 years. 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 18). If you join with children, please sign-up everybody for each walk, so that we can have the appropriate short poles ready.
Inquire about our offers for family tuition.

Dogs

No dogs allowed on our walks and courses (we love dogs, but our suburban trails are just too busy; it would be too distracting for you and the group to keep an eye on the dog)