What Is Racewalking

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.  Using racewalking as an integral part of your fitness program is a good idea, regardless of your fitness level and age.  

What is racewalking?

Why do people like to racewalk? Everyone from beginners to Olympic athletes can racewalk – you just need a great pair of walking shoes. Racewalking will give you a much better workout than “regular” walking, and it’s much easier on your body than jogging or running.

Racewalking allows you to walk at any speed, while giving you the cardio benefits of running.  Yet, it helps exercisers in ways running doesn’t.  Racewalking gives you a better upper-body workout than running, since you use your back, arms, and shoulders.  Using your upper body while racewalking at any speed will help increase your heart rate.

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.  Racewalking also forces you to keep an erect posture, so racewalkers rarely have back issues.  Avid runners use racewalking to sustain their exercise program and racing careers, since racewalking has a very low likelihood of injury.

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

Athletes have techniques to assure proper racewalking.   They keep low to the ground pumping their arms low, close to their hips. Racewalking looks like a crazy hip swivel – but in reality, athletes move their pelvis forward as smoothly as possible, to minimize sideways motion and maximize 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.

Remember, racewalking can be a great form of exercise.  A good pair of walking shoes, loose fitting clothes, and staying hydrated will help you get the most from this activity.