Race walking is a unique form of walking. It’s actually an Olympic sport. Race walkers can reach speeds that are almost equal to that of running. Elite race walkers can reach speeds of five and a half minutes per mile.
What is Race Walking?
Race walking is both a technique and a sport. However, you don’t have to compete to be a race walker. Race walking is defined by two very specific rules or form techniques. They include:
One foot must be in contact with the ground at all times. Stand up for a moment and jog in place. When you jog or run you’ll notice that there is a very short time period where your feet are not touching the ground. You’re propelling yourself forward. When you walk however one foot is always in contact with the ground.
The other rule is that your support leg must straighten when your heel touches the ground in front of you. And it must remain straight as it passed underneath your body.
It’s this straight leg rule that gives most race walkers that funny hip wiggle. However, it is also a source of power that helps you walk quickly.
Unlike walking, race walking isn’t intuitive. Your body will need time to adapt to the new and perhaps awkward feeling movements.
Race Walking Tips
When race walking there are some very important things to remember. The first is that good shoes are a must. You want shoes that provide both cushioning and stability. Secondly, it’s quite important to have good posture. Look forward about twenty feet and keep your chin parallel to the ground.
Hold your shoulders square and keep your spine straight. You’re going to be doing much of the movement from your hips so a strong core is important too. The stronger your core muscles the easier it will be to prevent injury and perfect your form.
Keep your arms bent near your waist. Each swing is as powerful as your foot step. The swing helps you keep your pace and it helps with forward momentum.
Relax. It’s important to be able to focus on movement and breathing. If you forget to breathe or are tense you may struggle with injuries. Plus, it’s just not fun to walk if you’re tense and unable to breathe freely.
Consider getting a race walking coach or studying proper form. With patience and practice you can master the proper technique. However, a little guidance may help you reach your race walking goals more quickly.
And as always, start slowly. With any new fitness program it’s important to ease into it. Practice race walking while out on your normal fitness walks. Consider joining a race walking club or group. They’ll provide support and guidance. Soon you’ll be race walking with the best of them.