Benefits
of Racewalking
By Jill L. Cox -
Atlanta Sports Mag
You're out for your daily run, huffing and
pounding your way to that physique of your dreams.
You are proud of those muscle-toned legs
your hard work has produced.
Then you notice them. Others have stopped to
stare. Their hips are swaying as gracefully as energetic dancers. Their bodies
are muscular and their speeds impressive.
Yet they are reaping the benefits of running
without lifting both feet off the ground. They are racewalking.
Keep in mind that simply walking quickly
does not equate to racewalking. Powerwalkers, fitness walkers and speedwalkers
all walk quickly, but never call racewalkers any of those. The difference, you
see, is technique.
The first documented racewalkers, servants
in late 16th-century England, used a "fair heel and toe" approach to keep
cheering and betting noblemen happy.
Today, racewalkers follow two rules (both of
which are elite standards, since racewalking is an Olympic sport): First, keep
at least one foot in contact with the ground at all times, as visible to the
naked eye. Second, keep your leg straight from the moment it hits the ground
until it passes under your hip.
In a judged race, you can be disqualified if
you violate the rules. Sounds easy, but it can work your abs and legs like
nobody’s business. But if you can walk, you can do it.
Not everyone who racewalks does it for the
competition.
"I don’t care about a trophy, because
sometimes that just means people in my age group haven’t shown up," laughs
Ellen Miller, 52, who started racewalking in 1997. Miller averages a
13.5-minute mile on her weekly walks with The Walking Club of Georgia, which is
sanctioned by USA Track and Field.
"I think exercise is boring, but
racewalking is a good way to socialize, and you’re getting your health
benefits at the same time."
She cites a better resting heart rate,
stronger cardiovascular ability and weight maintenance as personal
benefits.
Health professionals agree that racewalking
is great low-impact and cardiovascular exercise.
"If you have the joints to be able to jog,
that’s fine. But walking for an hour is better than jogging for 30
minutes," says John Lumpkin, director of Physical Therapy at Spine and Sport
Physical Therapy of Woodstock.
"I used to be a runner, but now my knees are
shot," Miller says. According to coaches, some runners add racewalking to their
training to boost their speed.
Others racewalk to lose weight, but you
should always remember three things before you start any weight-loss program.
"You must eat correctly and burn off more
calories than you take in — cardio is good for that," Lumpkin advises.
"You should also work on muscle mass and do some form of strength
training."
Experts say walking a 15-minute mile for an
hour can burn anywhere between 360 to 420 calories. Racewalking burns even more
since you exert more energy with the proper technique. Walking is also good
exercise for elderly people.
"It’s the best overall," Lumpkin says.
"Walking is what I suggest for older people to combat osteoporosis and joint
problems."
No matter your age, if you’re looking
for a different physical activity, consider racewalking. You may have to endure
a little staring, but all you need to get started is to check with your doctor
and then put one foot in front of the other.
Jill L. Cox is a freelance writer who
teaches journalism and media studies at Kennesaw State University. She is also
a fan of racewalking for exercise.
Click here for a Guide to
Racewalking |
