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Racewalking Form
Fitness Walking Tips

Basic Racewalking Form

 

Although there is no "one perfect racewalking form," most racewalkers incorporate the following concepts:

Thom Holloway at the 2003 Sunshine State Games

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Stand erect, but not stiff, with neck/shoulders relaxed.

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Keep your head erect, using your eyes to look down at the ground 12-20 feet ahead.

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Bend your elbows at a 90-degree angle, holding each hand in a relaxed fist --thumb on top.

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Swing your arms with elbows close to your side, and with your fists defining an arc from your waistband to a point just outside and below the sternum.

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Tilt your pelvis forward to reduce any swayback.

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Let your hips rotate about the axis of the spine -- rather than swaying the hips from side to side.

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Do not plant your heel too far in front of your body -- planting too far forward causes a braking action that slows you down and jolts the body.

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Plant each heel with the forefoot elevated at a 30- to 45-degree angle to the ground, then roll over the supporting foot.

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Left and right footprints should track a line no more than 4 inches wide (like walking on a balance beam).

bulletPush off with the center toes of the trailing foot.
 

This page last updated on 10/09/2006 09:50:08 PM -0400

 
2007 by Bonnie Stein. All Rights Reserved.

LIMITS OF LIABILITY AND DISCLAIMER - The authors and publishers of this newsletter have used their best efforts in preparing the articles and information contained within it. Additionally, you are advised to consult with your doctor before beginning an exercise program. The authors and publishers make no warranty of any kind, expressed or implied, and shall not be liable in the event of incidental or consequential damages.

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