Uncover the Key to Success in Low-Impact Exercise
If you’ve ever felt the need for a more intense workout during a leisurely walk, but were put off by the idea of a full-on run, race walking might be the solution for you. Described by USA Track & Field as a sport that combines the endurance of long-distance running with the technical precision of hurdling or shot putting, race walking is far from a casual stroll in the park. To put it into perspective, at the 2024 Paris Olympics, Chinese race walker Yang Jiayu won the women’s 20-kilometer race (approximately 12.4 miles) with a remarkable time of 1:25:54, walking at an impressive pace of about 6 minutes and 54 seconds per mile—faster than most people can run a mile.
Let’s delve into this advanced form of high-intensity walking and learn tips and tricks that can elevate your walks, even if you’re not aiming for Olympic competition!
Meet the Experts
Jeff Salvage is a knowledgeable race walking coach, a Gold Level World Athletics judge, and the founder of Racewalk.com, a platform dedicated to promoting the sport and offering resources to race walkers. Lorraine Ramonczuk, a recreational race walker since 2006, is a member of the Race Walkers’ Club of St. Louis. Carmen Jackinsky, a race walking coach and the owner of Reshod, a brand specializing in walking shoes.
What Exactly is Race Walking?
Dating back to the late 19th century, race walking emerged as a competitive sport where participants covered long distances in indoor arenas. It officially debuted at the 1904 St. Louis Olympics as part of the All-Around Championship and later as a standalone sport at the 1908 London Games. Over time, its rules have been defined, with two key components:
1. Maintaining visible contact with the ground: Although the rule was originally interpreted as having at least one foot in contact with the ground at all times, it was refined in 1996. Elite walkers may briefly lift off the ground, but this action is imperceptible to the naked eye. Additionally, race walkers utilize vigorous arm movements, swinging them back to a 90-degree angle and rotating the leading leg’s hip forward to lengthen their stride.
2. Landing with a straightened knee: This rule distinguishes walking from running, as it emphasizes landing with a straightened knee that remains so until passing underneath the body. According to Salvage, this technique aligns with the traditional image of heel-toe walking.
Race walking competitions take place on tracks and roads at various levels and distances. Like running races, walkers are evaluated by judges stationed along the course who signal rule violations using flags. Athletes may receive warnings during the race, and ultimately, three red flags from different officials result in disqualification.
Is Power Walking the Same as Race Walking?
No, power walking isn’t the same as race walking. Power walking is simply walking at your fastest pace without any specific rules. In contrast, race walking is a recognized sport with official regulations for technique. But don’t be intimidated by race walking being a judged event. Many do it for fun, not worrying too much about the rules. It offers aerobic benefits similar to running but with less impact on the body. Race walking is weight-bearing, essential for bone health, unlike swimming or cycling. It targets different muscles, providing a full-body workout. Despite its intense movements, race walking is gentle on the joints and can strengthen them when done correctly. The benefits include being low-impact, enhancing lower-body strength, improving cardiovascular endurance, supporting bone health, and burning calories efficiently. You don’t have to follow all the race walking rules to incorporate its benefits into your daily walks. Simple adjustments like engaging your hips and arms more can enhance your workout. Correcting common mistakes like bending at the waist can improve your posture and breathing.
Looking down at the pavement while power walking, Jackinsky emphasizes the health benefits of this activity, pointing out that it doesn’t have specific rules like race walking. “They say the best exercise is the one you’ll do… If you want to do power walking, that works too.” When it comes to race walking, although it doesn’t require a lot of equipment, it’s crucial to ensure you have the right shoes to start safely. Ramonczuk suggests low-drop or zero-drop shoes, where the heel is relatively level with the toe, as race walking involves a heel-to-toe stride. Additionally, it’s essential to choose shoes with a wide toe box and a flexible sole to allow your foot to move properly with each step.
For those interested in trying legitimate race walking, there are numerous online tutorials available, such as those found on Racewalk.com, including Salvage’s tutorials. The website also offers information on in-person workshops and classes nationwide. Once you’ve mastered the technique, you can gradually increase your pace or distance. As with any exercise regimen, it’s important to start and progress cautiously. Salvage suggests adhering to the 10 percent rule: Do not increase your weekly mileage by more than 10 percent each week.
Ramonczuk highlights the challenge of race walking, noting that it significantly elevates heart rate quickly. For beginners, he recommends starting with intervals. A suggested workout for novices includes a 5-minute warm-up, followed by a 5-minute race walking interval at your fastest comfortable pace. This is then followed by a 1-2 minute active recovery interval, where you bring your speed back down to your average walking pace. The intervals can be repeated two to four times. To conclude the workout, there is a 5-minute cooldown where you gradually decrease speed until your heart rate returns to normal.
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