Racewalking: A Great Workout With 1/3 the Impact
One of the beauties of racewalking is that it provides a great cardio workout, comparable to running, but with a smooth, fluid motion that imparts only about 1/3 the impact of running. Of course, some runners can continue on into their '80s with never a problem but there are others who find that their joints suffer from the pounding on streets and trails. For them, racewalking can be a great alternative.
But racewalking is different from running in that it is something that you have to learn how to do. Some people pick it up more quickly than others. If you have other racewalkers around whom you can mimic and who will give you pointers, that is a great help. It is also very beneficial, in the early stages, to have someone video your racewalking so you can see what you are doing and make corrections. But once someone does learn the racewalking technique and begins to pick up smoothness, speed and endurance, it is wonderfully fun, satisfying and, for many, highly addictive!
And, yes, your back, hips, knees, legs and feet may thank you for taking up racewalking!
There are only two rules to racewalking: one foot must be on the ground at all times and your front leg must be straight from the time your heel hits the ground until your body passes over it. The characteristic, hip-swiveling gait of the racewalker is caused by the walker rotating the hip out in front of him with the stride on that side, in order to add an extra six inches or so to each stride. Put together a fluid movement, good hip extension and a lot of endurance and the result can be a surprisingly fast pace: world-class walkers can do better than a 6-minute mile pace.
Of course, most recreational racewalkers are not quite that speedy. Depending on level of expertise, age, conditioning and many other factors, the typical local racewalker walks at somewhere between an eight and a fourteen minute mile pace. If you look at video of racewalkers, recreational and otherwise, you may notice two distinctly different styles: a more flat-footed walking-based racewalk and an off-the-toes running-based version. Both are within the rules but the latter is what competitive racewalkers do. And it is what all racewalkers who strive for faster times, winning races or just getting their heart rates up to their maximum training level have to learn, eventually, if they have not started out that way.
People were racewalking in contests as long ago as the 17th century but the sport was not formalized with rules until the late 19th century. In 1908 it became an Olympic sport for men, in 1992 for women.
Developing a smooth, efficient, off-the-toes racewalking technique that allows you to go really fast can take time. Many experienced racewalkers will tell you that they worked on their technique for years before they started to concentrate more on building strength, endurance and maximizing their speed. Of course, not every racewalker even wants to go fast or has any interest in racing -- they just want to do it for fun and fitness.
Racewalking is an activity that feels wonderful to do once you learn a smooth, efficient technique. It's kind of like smoothly flowing down the track or trail, rather than pounding along. And for those who enjoy the training process for itself -- for its creative nature -- learning how to racewalk well, getting better and better at it over time as you work on your technique and endurance, can be very gratifying.
In addition, our Alberto Medina, a masters racewalker whom you may see training on the Hike & Bike Trail, racewalked in the World Masters Championships in Riccione, Italy in September 2007. Alberto walked the 10km (6.21 miles) and 20km (12.43 miles) races at 56:02 and 1:55:29, respectively. That's about a 9 minute per mile pace.
If you are new to racewalking but it is something that you think you might enjoy and benefit from, then please take a look at the Events and Links pages on this website and at our Austin Racewalkers Discussion Forum. We have the occasional small, informal free clinic for racewalkers. Racewalking coach Dave McGovern has been here twice recently to hold a two-day clinic and that could happen again. Feel free to contact our Discussion Forum leader, Duane Staley or the author of this website, Gary Davis, to see if you can arrange a get-together with a local racewalker on the Hike & Bike Trail or elsewhere for some basic instruction.
Website by Gary Davis. Armadillo Logo by Kevin Middleton of FunGraphics.