Wendy Bumgardner is a freelance writer covering walking and other health and fitness topics and has competed in more than 1,000 walking events. It’s also an Olympic sport and focuses solely on speed. Follow up with warmup drills for 30 to 40 seconds each. The tracks are rubber coated to make the surface uniform and unbroken which is ideal for a championship. It's an especially good idea for those like Crabby who have shredded their knees through years of running. The technique results in a distinctive rolling-hip action.. It is a serious distance sport with 20-kilometer courses for men and women, and 50-kilometer courses for men. For example, you can calculate the distance you ran by inputting the pace you ran at and the duration of your training run or race Whatever you call it--Race walking or Power walking or Speed walking--it's a smart cardio option. Michele Stanten is a walking coach, certified group fitness instructor, and running coach. You should also avoid using ankle weights or specially designed weighted shoes, which can increase your risk of strain and injury. Med Sci Sports Exerc. Some most memorable race walkers in history are Ken Matthews, who won the 20-kilometer event in the 1960 Olympics, and Don Thompson who won the 1964 Olympic race walking for the 50-kilometer race. Thursday: light recovery workout. If pain persists, consult your healthcare provider. Walk for 30 to 60 minutes alternating between a moderate pace and a fast pace. According to the Centers for Disease Control and Prevention (CDC), the range for moderate intensity activity is 2.5 to 4 miles per hour (mph). J Sports Sci. That is, if you do it really really fast, fast enough to get your heart-rate in its target zone. About Dave. The average speed of an Olympic race walker, according to a small study on Olympians published in the American Journal of Sports Medicine, is 7.7 … Race walking is an Olympic track and field event, but many people enjoy modified versions of race walking—often referred to as power or speed walking—as a recreational exercise. In race walking, the body's total muscular system comes into play, much more so than in running. All walking athletes must not wear clothing that could impede the view of the athlete’s numbers for the judges. Power walking is fast walking with some technique. It can also be used for training purposes through the multipoint pace calculator, convert between units of pace, and estimate a finish time. The shin pain most walkers get is due to muscle fatigue. However, you will sacrifice your posture here, as it will be unnatural. 2017;49(2):283–291. Revise your workout plan if you don’t feel it is challenging you any longer or you’ve made noticeable improvement. Let your hips move as you walk. Step-based physical activity metrics and cardiometabolic risk: NHANES 2005-2006. Thank you, {{form.email}}, for signing up. Approved. If this sounds like a good fit for you, read on to explore the different types of speed walking and what you need to know to get started. Walkers are the friendliest competitors, often encouraging people as they pass each other or are being passed. According to James Rippe, M.D., of the University of Massachusetts, racewalking burns 120 to 130 calories per mile -- that's more than running (which burns between 100 and 110) and … Put on clothing that fits where you are walking. The biggest annual prize in race walking is $200,000 in the IAAF Race Walk Challenge! Push with your toes and heels when you walk. Working with a professional race walker may provide you with insider tips on maximizing your performance. How Much Walking Is Best for Diabetes Control? She has been a personal trainer and fitness instructor since 2002. But again, this can vary from person to person depending on factors like weight and fitness level. This article has been viewed 6,892 times. Power walkers reach a maximum comfortable walking pace of about 5.7 mph. You can race walk by using proper technique and training regularly. Race walking has been theoretically described as a walking gait in which no flight time is allowed and high travelling speed, comparable to running (3.6–4.2 m s−1), is achieved. Casey Meyers in this book Walking: A Complete Exercise refers to race walking as the ultimate athletic challenge. Search, discover and share your favorite Speed Walking GIFs. Hip circles, limited range of motion squats, and lunges are also good warmup exercises. They just do it. Sports: a Complete exercise refers to race walking is in contact with the ground average ’... Of strain and injury part, by your fitness level come from your waist can prevent you from rolling hips. 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