Most people think they have to start jogging to get a serious cardio workout. But if you insist on walking at the same slow pace, you may be missing out on potential fitness benefits. Consider race walking. It’s not just elite sports. This is a very effective way to raise your heart rate and maximize calorie burn without the effects of running.
The premise is simple, but contradictory. When you get above 8 miles per hour, your body naturally wants to jog. If you want to keep walking at that speed, you have to break some basic rules of biomechanics. This means that you must keep one foot in contact with the ground at all times. There is no sliding. There is no flight phase. You can’t take longer and more efficient steps, so you have to take more steps to cover the same distance. It feels difficult. It’s more difficult.
Physiological edge
Why bother? The numbers favor the pace walking.
Race walking burns around 120-130 calories per kilometer. For comparison, jogging burns 100-110 calories per kilometer at the same pace. Freestyle walking burns significantly fewer calories. According to Dr. James Rippin of the University of Massachusetts, the higher the muscle activity required to maintain walking speed, the greater the energy expenditure.
It’s not just about the legs. You have to pump your arms hard to maintain this speed. This strengthens the chest, neck and arm muscles and turns a lower body workout into a full body workout.
Health signs reflect this strength. A Wayne State University study found that elite race walkers have nearly the same physiological characteristics as long-distance runners. They maintain a low fat and good cholesterol ratio. The stress on the joints, such as the ankles, knees and lower back, is greater than normal walking, but less than jogging, because the constant contact with the ground involves some impact.
Race walking burns 120-130 calories per kilometer. This is more than running (which burns 100-110 calories) and of course more than freestyle walking.
Master the mechanism
You may have seen it before. Excessive hip rotation. Walk with stiff legs. His hands moved like pistons. It seems awkward. This is embarrassing.
The correct form is not negotiable. The International Association of Athletics Federations IAAF defines race walking based on two strict rules. If you break it, you will be rejected.
- Constant contact: One foot must be on the ground at all times. Both feet never leave the ground at the same time.
- Straight Leg: The advancing leg must be straight (no bend in the knee) from the moment it touches the ground until it passes through the upright stance.
This “leg straightness” episode is what separates the jogger from the walker. There is a momentary break in jogging. Race walking only has transitions.
Learning curve
Speed comes later. Prioritize form over speed when starting out. Most people find it difficult to walk faster than 8 miles per hour without jogging. Top athletes reach 16.5 miles per hour. Beginners should strive for comfort and accuracy.
Focus on heel strikes. Your forefoot should touch the ground before your back toe leaves the ground. Keep the support leg straight as your body passes over it. Let’s move slowly. That’s good.
As your body gets used to the movement, you can gradually increase your speed. Don’t go out. Heat properly. tension. Increase intensity slowly to avoid injury.
Damage prevention and next steps
Although the effects of race walking are less than those of running, the repeated stress on the ankles and knees is significant. If you increase the intensity too quickly, you can get injured.
To reduce this risk:
– Start slowly.
– Warm up thoroughly.
– Stretch before every exercise.
– Strictly follow straight leg and contact rules.
Proper form is the best defense. Once you’ve mastered the technique at a comfortable pace, you can start raising your heart rate to your target range. The efficiency of this technique allows you to maintain higher speeds for longer periods of time without running penalties.
For those interested in competition, racewalking is a profitable sport. By searching online, you can find local clubs that can add structure and challenge to your daily life. The technique is the same regardless of whether you are walking for your health or to pass the time.
To learn more about walking, see below.
- Walking
- How to wander
- The benefits of walking
- walking accessories
Race walking is not just walking in a good position. This is a biomechanical topic. If you want to get the most out of your walking workout, you need to use proper form.
The movement is divided into continuous cycles.
The first step starts with centering your weight over your foot. The support legs are straight. Swing your other leg forward, keeping your foot close to the ground. Bend your arms at a 90-degree angle.
For the second step, lean forward a little. The support leg starts to push the body forward. Turn your opposite hip and leg forward. Keep your feet down. The hand on the support leg starts to push upwards.
The third stage is the startup stage. The arms provide a strong thrust. Extend the other hip forward. Wave your arms in front of your chest.
The fourth stage is mid-stance. Continue to push off your supporting leg. The heel of the other foot touches the ground. Note this. The supporting leg is still on the ground when the back of the other heel makes contact. The hip is at the highest point of the pump.
How can I modify my form to include these features?
Stand up straight. Point your toes straight ahead.
Take a step forward with your left hip, left knee and left heel. Land on the back edge of your heel. The left leg should form a right angle to the torso. Let’s think of it with a capital L. The heel should touch the ground at an angle of about 40 degrees.
When the back edge of the heel touches down, angle your foot slightly towards the outer edge of the shoe. When you shift your weight from the back to the front, you roll on the outside of your foot. This prevents inward rotation of the knee. This rotation can cause “runner’s knee”.
As your left foot hits the ground and pulls forward, push hard with your right foot.
As your right leg lifts off the ground and swings forward, your body rests directly on top of your left leg. At this point, the left leg should be kept straight. As the body passes over the left foot, it pushes forward until it touches the back of the right heel.
When practicing this technique, keep a few things in mind.
First, point your toes straight ahead. If not, move left or right or forward. It’s a waste of energy. Speed is lost.
Next, pay attention to the position of the legs. In freestyle, land with your feet shoulder width apart. In race walking, your feet are in the same line in front of you and behind you.
Walk an imaginary straight line. Or draw on the sidewalk with chalk. Place each foot on the line. Or something as close as possible. This will stop the vibration. Achieve a smooth and efficient step.
Third, when you extend the supporting leg, the glutes above it should rise and relax. Support your weight with the bones of your feet. Let the muscles rest.
This hip movement is difficult at first. Especially for men who have been “conditioned” to think that moving your hips makes you look more feminine. However, hip movements are very important for competitive walkers. Keep the pace as steady as possible.
When you swing your unsupported leg forward, the hip above it also swings forward.
Finally, lean forward from your ankles. Do not bend at the waist. This can strain your back and neck. It blocks your breathing.
Arm swing are also important. Freestyle involves swinging your arms and balancing on your feet. In race walking, you can consciously pump your arms more strongly so that your legs move faster.
Keep your arms bent at a right angle. Pump diagonally through the middle of your body. Keep your elbows close to your sides. Do not pump too high. Chest height is sufficient.
Correct form reduces the risk of injury. Stretching is equally important.
The next section covers important stretches and other safety tips.
To learn more about walking, see below.
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Walking
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How to hike
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The benefits of walking
-
walking accessories
Warming and cooling protocols
Safety is more than just a buzzword in race walking. That’s the starting point. Before thinking about speed and technique, you must first prepare your body. This means that warm-ups and cool-downs are non-negotiable. If you skip these, you will suffer from severe muscle pain. Maybe he’s hurt.
Start with a slow, more relaxed walk. It is not a form of race walking. Just walk normally. Improve your circulation. Next, stop and stretch.
Both your upper and lower body play an important role in race walking, so be sure to cover both. Please stretch gently. No bouncing. Don’t pull until it hurts. After exercise, stretch again to maintain flexibility.
It may feel painful at first. This is normal. These muscles are not used often. Don’t hold back the pain. If discomfort persists, seek medical attention.
Professional shoes
Race walking is unique. This is not a freestyle. This is not jogging. For this reason, the shoes are specially designed for this sport. Ordinary running shoes may not be able to do this. Consider gear designed for unique requirements, such as heel-to-toe transitions or strict knee rules.
Participate in local and national tournaments
Thousands of competitions are organized every year. locally Nationwide. International. The distance range is 1 mile to 31 miles (50 kilometers). These activities allow you to test your speed and form.
You can participate in running competitions, marathons or competitive walking. The referee does not penalize players for not participating in the match. But you still compete. As your skills improve, you may outrun the runners. This is especially true for long events.
Start with short, slow races. Avoid very short sprint races. You may be tempted to try too hard. Start with a 4 mile race at a moderate pace. Only by gradually increasing the training speed and distance can you move on to longer or faster races.
Watch and learn
Watch the walking competition before participating. Look at your competitors. Get valuable tips. Ask a competitor or judge for advice. Their opinion is valuable.
Whatever your goals, use these tips to guide your fitness plan.
To learn more about walking, see below.
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Walking
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How to wander
-
The benefits of walking
-
walking accessories
Additional credits:
Peggy Norwood Keating, Massachusetts Special Consultant
Rebecca Hughes, Contributing Writer
