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Why walk ?
what is racewalking?
fitness factors
benefits
What is race walking?
Walking
is the most natural activity known to humankind and one that can be enjoyed by all - young
and old, fast or slow, beginner or experienced.
The Rules
"Race
walking is a progression of steps so taken that the walker makes contact with the ground
so that no visible (to the human eye) loss of contact occurs. The advancing leg must be
straightened (ie not bent at the knee) from the moment of first contact with the ground
until in the vertical position"
Translated,
this means that contact must be maintained at all times (the difference between walking
and running).
The
supporting leg must be straight at the knee from the moment of foot contact with the
ground, until it passes under the body (ie the leg must be straight). When walking or
strolling, the leg normally bends at the knee.
As
with many sports, race walking is a judged event. Judges are positioned around the course
and if 3 different judges think that a walker has violated the technical rules, then the
walker is disqualified from the race.
-
Category A events are judged in the normal way.
-
Category B events are judged on
contact only, bent knees being disregarded - good news for us old 'uns!
-
National, Area
and County Championships. For all other events, the Category is at the
discretion of the promoting body.
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Well why
walk?
walking is the oldest mode of transportation for a start! It is also
the cheapest and easiest form of aerobic exercise: all
you have to do is...
 open your front door
step outside
and GET MOVING !
Fitness factors for race
walking
skill
- stamina - suppleness - strength - speed
Walkers
have to develop various walking techniques:
-
Smooth rhythmic strides with continuous contact
-
Straightening of the supporting leg giving a strong forward
drive with the foot rolling right up to the toes before lifting off
-
Leading foot making contact at the heel and pointing directly in
line of motion
-
Smooth natural arm action with the arms angled to 90 degrees at
the elbow.
-
Developing
the walking action for beginners
-
Walk naturally but as though in a hurry. Use a smooth rythmic
strides and a relaxed, upright upper body
-
Do some hiking in the country for strength and long walks at
normal speed
-
Hip mobility exercises
Once
the technical aspects of race walking have been achieved at low speed, start to raise the
speed. This should result in a more powerful leg drive, longer strides, forward movement
of the hip joint and the angling of the arms.
The beginner has to practice at various speeds and any faults can be corrected by slowing
down and concentrating on correcting the action.
“What is the difference between racewalking, speedwalking,
powerwalking, and fitness walking....?”
Racewalking unlike power walking is the fast end of the walking
spectrum. It has been an Olympic sport since 1906. Two rules define the
discipline - one that one foot must be in
contact with the ground at all times (as judged by the human eye) and
the other that the knee must be straight from
the time the foot first touches the ground until the leg is past
vertical. The sport requires fitness, strength,
flexibility, endurance and attention to technique
Racewalking is the walk of Olympians, and its unique technique
differentiates it from other ‘forms' of walking. To the uninitiated,
race walkers are waddling, wiggling, wriggling eccentrics who careen
around on strangely stiff legs. To those who appreciate and understand
the sport, race walkers are remarkably fleet-footed athletes. While most
types of walking simply require doing your regular walk at a faster pace
or over challenging terrain, race walking demands an altogether
different approach. The technique is based on controlled, precise
movements. The advancing leg is straight at time of contact, remaining
so until it passes under the body. Race walking is safe, smooth,
rhythmic, and graceful. You do not have to be a ‘racer' to racewalk.
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Benefits of walking
Race
walking provides the same cardiovascular benefits as running, and like running, it can be
done at any speed. The aim of both sports or any aerobic activity is to keep the heart
rate to the athlete's maximum, as long as your heart rate is maintained at the same rate
and for the same period of time.
Unlike running, the race walker also gets a good upper body work out due to the use of the
back, arms and shoulders. It also tones the leg muscles.
With walking, the body lands with much less force than in running which makes our joints
less prone to pounding on the back and the knees. Many runners, in fact, turn to race
walking to continue their athletic careers after sustaining a running injury.
In a report (March 2001) Professor Klaas Wertersterp conducted a study of 30 men and
women at Maastricht University. Whilst the subjects were walking "normally" and
not race walking, the study revealed that frequent walking at a brisk pace of 8km an hour
burns off as much energy as jogging at the same pace and more energy than short bursts of
vigorous activity, such as a session at the gym.
Regular walking has many positive benefits.
It can improve your:
Confidence
Stamina
Energy
Weight Control
Life expectancy
It can help reduce the risk of:
Coronary heart disease
Strokes
Diabetes
High blood pressure
Bowel Cancer
Alzheimer's disease
Osteoporosis
Arthritis
Anxiety
Stress
Walking,
whether it's race walking or strolling, it is a great way
to relieve tension, it's relatively gentle on the joints and for all those
injured runners (or other intense sports) out there, it is a good way to get
your fitness fix.
In a nutshell, for everyone, walking is ..
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