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For over 300 years, people have been racewalking. It is becoming more and more popular here in the US. It has been a competitive sport in the Olympics for nearly 100 years. Persons of all ages and levels of fitness are beginning to realize the potential value of using racewalking as a central part of their fitness program.
What is racewalking?
Why racewalk? Racewalking doesn’t require expensive equipment (just a pair of quality walking shoes) and nearly anyone can do it, from beginning exercisers to Olympic athletes. Racewalking will give you a much better workout than “regular” walking, and it’s much easier on your body than jogging or running.
While giving you the cardio benefits of running, racewalking can be done at any speed. Racewalking can help you in ways that running doesn’t. Racewalking uses the back, arms, and shoulders – thus giving you a better upper-body workout than running. Racewalking can be done at any speed, while you increase your heart rate by using your upper body.
Racewalking is a much safer sport than running. Because of the smooth consistent stride, the body lands with much less force than in running — resulting in less pounding on the feet, legs, knees, hips, and back. Because of an erect posture, racewalkers rarely develop back problems. Since the likelihood of injuries is low, many avid runners participate in racewalking. Doing so allows them to extend their fitness programs and competitive careers well into their golden years.
Athletes must follow two rules when racewalking. Rule 1: the athlete’s back big toe cannot lift off the ground until the heel of the front foot has touched. If this should occur, it is termed as a loss of contact. Rule 2 – Straight legs. The rear leg must straighten (and stay straightened) from the instance it touches the surface until the forward leg makes contact.
Athletes and racewalking
Techniques athletes use to ensure proper racewalking form include keeping low to the ground and pumping bent arms low, close to the hip. Racewalking may look funny to you – the hips seem to swivel. In fact, athletes move their pelvis forward to minimize sideways motion, ensuring maximum forward movement. To lessen the risk of your feet leaving the ground (loss of contact), gain speed by stepping quickly. By pushing off with the ball of the rear foot, you can take short, quick strides and minimize your loss of contact.
Even with today’s high speeds, racewalking contests will have judges. Also if someone notices a racewalker’s shoulders rising, it may indicate they are losing contact with the ground. Athletes whose feet lose contact for a even few milliseconds per stride may not be detected by the human eye but can be caught on high-speed film.
Even if you aren’t a professional athlete, racewalking is a great form of exercise. Wear loose clothing and an excellent pair of walking shoes – and stay hydrated – to get the most from racwalking.
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