Race walking, also known as race walking, is a branch of athletics that looks similar to running, but has different rules. In race walking, one foot must always be in contact with the ground, so there's no "floating" phase like in running.
Furthermore, the front knee must be straight from the moment it first touches the ground until it reaches a vertical position. This technique is what gives racewalking its unique character. In terms of movement, it's much faster than regular walking, yet still more controlled than running.
The main difference from regular running lies in the contact of the feet with the ground and the stiffer knee technique. Because of its regular, rhythmic movements, brisk walking offers numerous health and fitness benefits.
These include improving cardiovascular endurance, burning calories, training leg muscles, and improving posture. Furthermore, this exercise is relatively safer on joints than running, making it suitable for people of all ages as a low-risk yet effective cardio workout.
Basic Race Walking Techniques
1. Body Position
In basic race walking techniques, proper body position is crucial for a light and efficient stride. Keep your body upright and relaxed, avoiding hunching, as this can slow you down and put strain on your back.
Your shoulders should also not be stiff; keep them relaxed so that your arms can swing naturally with your feet. A straight body position will help you maintain balance and avoid muscle injury.
Also, always look straight ahead, not down. Looking forward helps maintain a steady pace and opens up your breathing passages.
If you have problems or your back hurts when walking, you can do movements to relax your lower back muscles .
2. Foot Movement
In basic racewalking techniques, footwork is key to maintaining rhythm and speed. Strides should be long enough, but still feel natural and not excessive, to maintain a steady rhythm.
Furthermore, the order of your steps is also important. Start with your heels touching the ground first, then roll your weight onto the center of your feet, and push off with your toes. This pattern helps create a strong, consistent push without losing balance.
This technique requires leg muscle strength, so you won't tire easily. For beginners, it might feel difficult, but your leg muscles will gradually get used to it. Do leg muscle exercises to increase endurance.
3. Hand Movements
In any sporting activity, hand movements play a crucial role in maintaining balance. When running or walking briskly, ensure your arms swing at approximately a 90-degree angle at the elbow.
This position helps maintain movement efficiency, reduces shoulder tension, and allows the body to relax. With the right angle, the arm swing will also feel more natural without expending excessive energy.
In addition to the angle, synchronizing hand and foot movements is also crucial. The arm swing should be in sync with the footwork. This means that when the right foot steps forward, the left hand follows, and vice versa. This synchronization not only maintains rhythm but also helps increase speed, stability, and propulsion.
4. Breathing
Just as important as mastering fast walking techniques is breathing. To prevent fatigue, use diaphragmatic breathing, which involves inhaling deeply through your nose until your stomach expands, then exhaling slowly through your mouth.
This technique optimizes oxygen delivery to the muscles, helps the body relax, and reduces excessive tension during movement. Correct breathing leads to more stable movements and improved body control.
In addition to technique, your breathing rhythm should also be adjusted to the movement. For example, inhale during the preparation phase or lowering the weight, then exhale during the exertion phase (pushing, pulling, or lifting). You can improve your breathing quality by practicing yoga .
Beginner Mistakes When Brisk Walking
In race walking, there are several common mistakes beginners often make that make their technique less effective. One of them is leaning too far forward, which can actually make you tired easily.
Furthermore, stride length is often incorrect. If it's too short, your speed will decrease, but if it's too long, your rhythm will be disrupted and you could risk hip or knee injuries.
Another mistake is a disproportionate arm swing. Some are too weak, not helping the body's propulsion, while others are too excessive, appearing stiff and wasting energy.
Finally, many people don't maintain contact with the ground. In race walking, one of the main rules is to always have one foot in contact with the ground. If both feet are floating as if running, then your race walking technique is incorrect.
Benefits of Regular Brisk Walking Exercises
1. Improve heart and lung fitness
Brisk walking is a simple cardio exercise that offers significant benefits for heart and lung health. Regular practice improves blood flow, increases lung capacity, and strengthens heart function.
As a result, the body has more energy for daily activities and is less likely to run out of breath or feel tired even with intense activity. This activity can also help lower blood pressure and maintain balanced cholesterol levels.
Also Read: How to Know the Right Cardio Intensity for Your Body
2. Effectively Burns Calories and Loses Weight
Brisk walking is a dynamic exercise that keeps the body moving, thus optimally burning calories. If done consistently, this activity can help reduce body fat levels while maintaining a healthy weight.
Besides being effective for burning energy, brisk walking is also relatively safe and easy for anyone to do without any special equipment. The key is to do it regularly, with the appropriate duration and intensity, to stay fit and maintain weight control.
3. Train Leg & Core Muscles
By walking briskly, you can strengthen your leg and core muscles. Major muscles, such as your legs, hips, and abdomen, will be actively engaged. This muscle activation doesn't just increase strength.
But it also helps improve overall body stability. The result is better posture, more efficient movement, and a more energetic body for daily activities and other sports.
4. Safer than Running
Compared to running, brisk walking carries a lower risk of injury because the impact on joints is much less. When running, each step places repeated stress on the knees, ankles, and hips, which can be risky for beginners or those who are overweight.
Meanwhile, brisk walking provides a lighter and more stable load, making it safer for those who want to stay active without fear of injury. This is why brisk walking is often recommended as a low-risk exercise option, yet still effective for maintaining fitness and burning calories.
Is Your Race Walking Technique Good Yet?
Brisk walking technique seems simple, but if done incorrectly, it can cause a lot of body aches. Signs of poor technique include strides that are too short or too wide, leading to sore hips, tense shoulders due to stiff arm swings, or rapid pain in heels and knees.
If you frequently experience these issues, it means your racewalking technique still needs improvement. In addition to practicing basic technique, you also need to work on your flexibility to make your movements more efficient and minimize the risk of injury. Check out the complete guide here: Toning Your Body with Gymnastic Rings to help increase flexibility and improve your racewalking performance.
