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How to Racewalk

Whether you want to race competitively or just get into shape, these steps will get you started.


  • Step 1: Wear the right clothes Wear loose clothing and a pair of shoes made just for racewalking.
  • Step 2: Stretch beforehand Before you begin, stretch your calves, shins, and quadriceps for five to 10 minutes to prevent injury.
  • Step 3: Start with the correct posture Stand straight, feet spread apart slightly wider than your hips, eyes looking forward, chin level with the ground, shoulders relaxed, and arms bent at about a 90 degree angle at the elbows. Hold elbows close to your body.
  • TIP: Drink plenty of fluids to keep your body hydrated.
  • Step 4: Start walking Begin walking, heel to toe, keeping one foot constantly on the ground. Your knee should be straight when your foot makes contact with the ground.
  • Step 5: Swing your arms Swing your arms as you walk, holding your hands in loose fists. Bring your arms no higher than the middle of your chest on your forward swing, and no further than where a back pocket would be on your back swing.
  • Step 6: Swivel your hips Take steps as if you are trying to stay on a straight line, which will give your hips the racewalker’s trademark swivel. Don’t bend forward or lean back at the hips. The movement of your arms and hips will be similar to dancing the Twist.
  • TIP: If you are swiveling correctly, you’ll feel your abs getting a workout.
  • Step 7: Cool down Stretch for five more minutes at the end of your walk.
  • FACT: Did you know? In the 1870s, competitive walking was the second largest betting sport in the United States.

You Will Need

  • Racewalking shoes
  • Comfortable clothing
  • Correct technique
  • Garden or work gloves

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