RACE WALKING 101  -  AN INTRODUCTION TO RACE WALKING
SCREEN
 T01P12
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.

 
Icabod has enjoyed helping you. He wishes you all the best in your race walking program, but hopes you never become as thin as him.
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