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By Judy Heller

Judy Heller, founder of
Wonders of Walking LLC,
advocates walking for well being and pleasure. Wonders of Walking promotes Walking Events for Walkers by Walkers. Judy Heller is founder and owner of EroFit & Associates, LLC, celebrating Fitness for a Lifetime. Heller offers personalized fitness training and coaching for individuals and groups.
Contact: Judy Heller
at 503-282-1677:
email judy@erofit.com
jheller@wondersofwalking.com

Also visit: www.erofit.com
www.wondersofwalking.com

I only went out
for a walk and
concluded to stay out until sundown,
For going out,
I found
Was really going in.

— John Muir

Racewalking: A Form Fit for Life on Foot

Imagine. The warmth of the sun bathes your face. A gentle breeze caresses your skin. Your mind is as free as the clouds drifting overhead. Your body has discovered its rhythm. Your stride is a dance step: Arms pumping, legs a blur. You are racewalking.
Racewalking may look bizarre to the inexperienced, but it is convenient and efficient, and it is not stressful to the body.

Walking helps lessen the risk of heart disease, stroke, diabetes, breast cancer, osteoporosis, and a host of other medical conditions. It also elevates your mood and energy level, burns fat, and increases lean body mass.

Racewalking, the most technical version of the sport, goes even further. This technique is the walk of the Olympic speedsters. It is also the walk that maximizes the benefits of a walking workout. The more quickly you walk, the more calories you burn.

When done correctly, racewalking creates a fluidity of motion. The walker seems to glide effortlessly. Because of the smooth stride, the weight of the body lands on each foot with much less impact than in running. This translates into less strain on the feet, legs, knees, hips, and back.

Racewalking provides both an upper and lower body workout. The purposeful arm swing uses back, shoulders, and arm muscles more effectively than does running or fitness walking. Many people are surprised to learn that racewalking burns as many, if not more, calories as running at the same pace.

As our population ages, racewalking is increasingly becoming the sport of choice among baby boomers, runners with tired knees, and walkers seeking more from their exercise of choice.

Rules of the Road
The purpose of racewalking is to get from point A to point B as quickly and efficiently as possible. The form uses all the muscle groups, making it an excellent fitness sport.
Two rules define racewalking:

The straight leg/knee rule. At the time of contact with the ground, the advancing leg is kept straight at the knee and remains straight until it passes under the hip. This is what differentiates racewalking from other walking styles and from running, where the knee is flexed or slightly bent.

The contact rule. One foot maintains contact with the ground at all times. This means the advancing foot makes contact with the ground just prior to the rear foot leaving the ground. There is no “flight phase” as in running.

Competitive racewalking is judged, much like diving or gymnastics. The challenge for a competitive racewalker is to go the distance legally or risk being disqualified. This is a major difference from competitive running, where form is not judged.

Getting Started
There are certain items walkers need, whether they are racewalking or not, the most important being shoes. I recommend a shoe that is long enough (at least a thumbnail’s width of space from the end of longest toe to end of shoe), wide enough (Remove the shoe liner and stand on it. If it isn’t wide enough to cover the sole of your foot, chances are the shoe isn’t wide enough), and deep enough in the toe box. It should have a flexible forefoot (you should be able to bend the shoe with your hand) and be relatively flat between the heel and the forefoot.

To racewalk with a foot roll requires a crisp outside edge heel plant. This is more difficult with a higher-heeled shoe and can contribute to shin pain. The shoe should have a mesh outer covering to allow the foot to breathe. Plan on replacing the shoe every six months or 500 miles, whichever comes first. Don’t go by signs of wear; that can be misleading.

There are many more running shoe models than walking shoes. Veteran walkers wear a running shoe.

A common foot problem is blisters, caused by moisture and friction. Choose socks made from moisture-wicking fabrics — avoid plain cotton socks. Skip cotton next to the body. Instead, choose synthetic materials, light colors, and breathable fabrics such as Coolmax®, Drylete®, or Climacool®. These fabrics are engineered to cool your body by wicking the sweat away. On sunny days, protect yourself by wearing sunscreen, sunglasses, and a hat.

Form
Achieving the basic racewalking form takes practice. Here are a few tips:

Stride: Roll your foot heel-to-toe.

Arms: Arms should swing with purpose. The movement is low, and the goal is to pull more back than forward. Bend your elbows to 90 degrees, and keep your hands from crossing the midline of your body or rising above your lower breast bone.

Core: Walk tall, which creates tension in the abdominals. This tones muscles and burns more calories and fat.

Eyes: Gaze straight ahead. Relax facial
muscles.

Racewalking is a technical walk, not easily acquired without instruction. But once learned, it is enjoyable, and a skill you can work on perfecting for the rest of your walking days. Consider taking your next step as a racewalker.