5 Things You Need to Know About Race Walking

1. A Walk by any Other Name

Race walking is known by a variety of names, including power walking and fitness walking. Race walking is a specific athletic skill that has defined movements to propel you forward at a high rate of speed without breaking into a jog or a run. There can be no loss of contact with the ground as there is when you jog or run. Race walking is an international competitive sport and an Olympic event.

2. Take Your First Steps

Start out by maintaining good posture. Stand tall but not stiff, and keep your head up. Bend your arms at the elbow with your hands in front of you. Put your heel on the ground first with your toes rolled up. Let the foot roll forward and toe off: this means you use your toes to propel yourself, but keep your forward knee straight rather than bent. Use small and steady strides to begin. Pretend you're walking on a long and narrow piece of wood to perfect your technique.

3. A Low-Impact Workout

People who race walk burn more calories than those who run because they use more muscle groups than runners. Since the arms and shoulders are used to help propel a walker forward, power walking works the upper body as vigorously as the legs and back. In addition, stress and injuries to feet, ankles and knees are greatly reduced by walking exercise as opposed to running.

4. Happy Feet

The only real equipment you need to begin speed walking is a good-fitting pair of quality walking shoes. Look for lightweight shoes won't slow you down. Buy for comfort and proper fit to avoid blisters and uneven wear. The soles of the shoe should be flat, so avoid those with tread. The front of the shoe should be wide enough for your toes to move freely and easily. Try to bend the shoe in half: it should bend with little resistance, as it will need to flex similarly when you're race walking.

5. Mall Walkers Don't Race

Mall walkers won't appreciate you and your friends learning to increase your speed on their turf. You can practice race walking on any of your local bike paths. They are maintained, and you'll likely find others who share your interest as well. Your neighborhood is a great place to practice and you can have your kids accompany you on their bikes to turn it into a family affair. Most exercise facilities have tracks for walking and running that you can use for fitness walking.