How to Race Walk

Race walking has been an Olympic event since 1906. On a professional level, race walking is controlled by a set of simple rules that ensure participants are walking rather than running. For the novice, race walking can provide a good way to get in shape that requires little training and very little equipment. Follow these steps to get started.

Things You'll Need

  • Comfortable workout clothing
  • Race-walking shoes
  • Relatively level walking surface
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Instructions

    • 1

      Stand up straight with your head level and your eyes straight ahead. Focus on something about 20 yards ahead of where you are standing. Relax your jaw.

    • 2

      Bend your arms 90 degrees at the elbows. Swing your arms loosely from the shoulder. On the return, your arms should be parallel with your body.

    • 3

      Move one leg in front of the other, landing your front foot on your heel with your ankle flexed. Your front leg should be straight when it hits the ground.

    • 4

      Roll your rear foot forward by pushing off from your toes. Your lead foot should hit the ground before the rear foot loses contact.

    • 5

      Keep your body in alignment and your hips facing forward.