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BASIC
TECHNIQUE
"Racewalking technique" refers to the skills a racewalker uses to
walk fast legally (as in "John has a very high step rate"). "Racewalking
style" refers to how a walker appears (as in "Jane makes racewalking
look so easy"). While there are about as many styles as there are racewalkers,
good walkers and coaches tend to agree on most elements of technique.
There are certain fundamental technical elements new racewalkers should try
to master. Collectively and properly executed, these technical elements will
allow most people to walk fast and legal. My friend, Icabod, is demonstrating
in slow motion one technique that is legal, fundamentally sound, and reflects
basic technical elements commonly taught by racewalking coaches and instructors.
Each element is described briefly at left below and then in more detail on
other pages. For the details, click on the element
name in the table below, or click on the element name in the course
MENU shown at the
bottom of the page.
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| posture:
stand tall but not rigid; stand straight or lean forward (1°-2°
max); do not lean back |
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| head:
hold your head up; don't bury your chin in your chest; use your eyes to look
down at the road |
| shoulders:
keep them relaxed and down especially when going fast; avoid up and down
rotation |
| arms:
bend elbows about 85°; let relaxed fists arc from waistband to about
sternum height |
| hips:
rotate moderately about spine - not side to side; tilt pelvis to minimize
swayback |
| knees:
straighten knees just before heel contact; don't bend again until behind
the body |
| feet:
hold toes up on/after heel contact; roll over feet; toe off; on return to
front, let foot skim ground |
| stride:
keep stride short in front, longer behind; push - don't pull; walk a narrow
beam |
| speed:
increase speed initially by using a quicker step rate, lengthen stride (behind
the body) later |
The Icabod animation can not be used without written permission from Phil Howell.
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(On printed copies, cut along the dotted line above and discard the menu section below.)
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