Power walking is an aerobic exercise that is easy on the body and can be done just by going out your front door. But training for a 5K power walk takes planning and preparation. This sport takes a tremendous amount of focus and concentration on technical details. Follow a program that perfects your technique and builds your endurance and speed to finish your 5K with ease.
Form
Proper power walking form allows you to use less energy, enabling you to walk faster for longer periods. Stand erect; do not allow yourself to lean forward or backward. Bend your arms at a 90-degree angle, and relax your hands. Swing your arms back and forth, slightly crossing the front of the upper part of your abdomen. As you swing your leg forward, it straightens, and your toes should point up as your heel strikes the ground. Your leg should remains straight until the heel of your back foot lifts off the ground.
Warm Up
Begin each workout by walking for five to 10 minutes to warm up your body. Walk at an easy pace. Depending on your fitness level, a good warm-up pace is between 2 and 3 mph. You should be able to talk and hold a comfortable conversation without running out of breath.
Exercise
You must train your body to walk farther than a 5K to build endurance and allow your body to adapt to long walks. Start each walk slowly, and when you feel comfortable, pick up your pace. Determine your pace by walking a mile. If it takes you 20 minutes, that is 3 mph; 15 minutes is 4 mph; 13 minutes is 4.5 mph; and 12 minutes is 5 mph. Once you have figured out your pace, set a goal to increase it.
Build a Foundation
A good exercise program to follow to get you across the finish line is to walk 3 miles on Monday; 4 miles on Tuesday; rest on Wednesday; 4 miles on Thursday; 3 miles on Friday; 5 miles on Saturday and 6 miles on Sunday. Follow this program until one week before your race. The week before should be easy short walks to let your body rest and recover, fueling you with plenty of energy to race. If this training plan seems too difficult for you, start with three to four walks per week, and as you get stronger perform five to six walks per week.
Flexibility
After a workout, your muscles become tired and tight. Perform total body stretching for 10 minutes after each workout when your body is warm. This allows you to loosen your muscles, increase your flexibility and range of motion, and prevents injuries. It also makes your race walking more efficient. Hold each stretch for 20 to 30 seconds, and remember to breathe.
References
- "Fitness: The Complete Guide"; Frederick C, Hatfield; 2010
- Racewalk.com: Learning to Walk
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