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BASIC
TECHNIQUE - FEET
1. Proper foot technique involves holding the toes up during
foot contact, land on the heels, rolling over the foot (with toes still raised),
and pushing off from the toes. When done properly, a racewalker makes
little sound with the feet. (As a racewalkers, you will almost always
hear a runner coming up from behind. However, you will probably not hear
a racewalker coming from behind you until he or she is about to pass you.)
Holding the toes as high as possible prior to foot contact has a second,
very important benefit. It will help you straighten your knee before heel
contact.
2. Unless you have a biomechanical problem that limits foot
angle, your feet should point forward (rather than toed in or toed out).
3. The feet should track very closely -- as if you are trying
to walk on a beam no more than about 4" wide. Some walkers even cross their
feet, having the left foot track further right than the right foot (though
most instructors argue against this now.)
4. As a beginning racewalker, you will probably not be able
to use your ankles and toes to drive your self forward -- relying more heavily
in the large muscles of the leg. As you get better, however, you will
learn to use the feet more effectively in propelling yourself forward.
5. As you toe off, the foward-moving foot should skim very close
to the walking surface. This action requires some bending of the knee but
it should not be much more than is required to skim the surface. However,
avoid the tendency of some new racewalkers who, focused on having the knee
straight when required to do so, also tend to keep the knee too straight
when bringing the leg forward. Walking "stiff legged" significantly limits
leg speed.
6. Proper foot movement during the driving phase involves landing
slightly to the outside of the heel, rolling the foot inward as it passes
under the body, and rolling again slightly to the outside as you toe
off.
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Icabod (above) has very little action in his ankles during toe off. Notice
how much more action there is in the ankles of the top racewalker shown
below.
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