How to Racewalk.
Whether you want to race competitively or just get into shape, these steps will get
you started.
You will need Racewalking shoes Comfortable clothing Correct technique and garden or work
gloves.
Step 1.
Wear loose clothing and a pair of shoes made just for racewalking.
Step 2.
Before you begin, stretch your calves, shins, and quadriceps for five to 10 minutes to prevent
injury.
Step 3.
Stand straight, feet spread apart slightly wider than your hips, eyes looking forward,
chin level with the ground, shoulders relaxed, and arms bent at about a 90 degree angle at
the elbows.
Hold elbows close to your body.
Drink plenty of fluids to keep your body hydrated.
Step 4.
Begin walking, heel to toe, keeping one foot constantly on the ground.
Your knee should be straight when your foot makes contact with the ground.
Step 5.
Swing your arms as you walk, holding your hands in loose fists.
Bring your arms no higher than the middle of your chest on your forward swing, and no
further than where a back pocket would be on your back swing.
Step 6.
Take steps as if you are trying to stay on a straight line, which will give your hips
the racewalker’s trademark swivel.
Don’t bend forward or lean back at the hips.
The movement of your arms and hips will be similar to dancing the Twist.
If you are swiveling correctly, you’ll feel your abs getting a workout.
Step 7.
Stretch for five more minutes at the end of your walk.
Did you know Did you know?
In the 1870s, competitive walking was the second largest betting sport in the United
States.