12 - LET'S REVIEW WHAT WE HAVE LEARNED
1. Race walking is about walking fast
, but you don't have to race to race walk.
2. Race walking has two rules
: (1) always have one foot on the ground (do not run
); and (2) have the knee of the supporting leg straight from heel contact until the leg passes under the body.
3. Judges enforce the rules
by pulling a walker from the course if three or more judges find the walker to be breaking the rules.
4. Race walkers walk a certain way
to allow them to go faster. A walker should:
- posture: stand tall but not rigid; stand straight--don't lean
- head: hold head up; not bury chin in the chest; use eyes to look down at the road
- shoulders: keep shoulders relaxed and down--especially when going fast
- arms: bend elbows about 85° let relaxed fists arc from waistband to sternum height
- hips: rotate hips moderately about spine--not side to side; tilt pelvis to minimize swayback
- knees: straighten knees just before heel contact; not bend them again until behind body
- feet: hold toes up on/after heel contact; roll over feet; toe off; let foot skim the ground on swing to the front
- steps: keep steps short in front--longer behind; push--not pull; walk a narrow beam
- speed: increase speed first by using a quicker steps; lengthen step behind the body later
HERE IS TO GOOD RACE WALKING . . . AND HERE IS THE END OF THIS TUTORIAL.