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.  Regardless of your fitness level and age, you can work racewalking into your exercise program.  

What is racewalking?

Why do people like to 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.

Racewalking allows you to walk at any speed, while giving you the cardio benefits of running.  However, racewalking can help exercisers in ways that running can't.  Since racewalking stimulates the back, arms, and shoulders, racewalkers obtain a more quality upper-body workout than most runners do.  A racewalker can walk at any chosen speed while increasing a heart rate up to his or her maximum.

Racewalking has a smooth, regular stride, which puts much less force on your joints, legs, feet, and back than running.  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.

There are a couple of rules athletes follow 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: the supporting leg must straighten from the point of contact with the ground and remain straightened until the body passes over it.


Athletes and racewalking

Keeping low to the ground and pumping the bent arms close to the hip are some of the techniques that atheles use to ensure proper form. 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. You can gain speed by a quick turnover of steps. This also serves to minimize the risk of your feet leaving the ground (loss of contact). By pushing off with the ball of the rear foot, you can take short, quick strides and minimize your loss of contact.

In racewalking contests, a judge will watch, even with today's high speeds.

To get the most from racewalking, you should wear loose clothing, excellent walking shoes, and stay hydrated. You don't have to be a professional athlete to racewalk - anyone can do it!