Gaby
Race walking is an incredibly effective form of physical exercise, as it helps accelerate calorie burning while reducing joint strain compared to running. The essence of race walking lies in moving quickly (almost running), with the primary rule being that one foot must always remain in contact with the ground. The speed during race walking ranges from 3 to 5.6 mph (5 to 9 km/h), and the stride is slightly longer and faster than that of regular walking.
The level of calorie burning depends on factors such as body weight, duration of the workout, walking pace, and arm movement rhythm. To increase the intensity, you can walk on hilly and uneven terrain. Interestingly, walking speed has a minimal impact on the number of calories burned; however, extending the duration of your workout will yield more noticeable results.
Race walking engages the muscles of both the lower and upper body, particularly the arms, shoulders, and back. The risk of injury while participating in this activity is minimal: the strain is reduced by half compared to regular running. Maintaining good posture while walking also positively affects the overall condition of your spinal muscles. If you commit to race walking for 20 to 60 minutes a day, three times a week, you’ll forget what stress and fatigue feel like, which will have a beneficial effect on your mental well-being.
When it comes to clothing, the most crucial component is quality footwear, although comfortable attire and various accessories can enhance your walking experience.
Wear shoes that fit well and provide good support, preferably with thick soles. Running shoes or lightweight hiking boots with a sturdy rubber sole are ideal. It’s best to choose footwear made from leather or breathable nylon mesh to keep your feet comfortable. Remember to replace your shoes every six months.
Your clothing should be chosen based on the weather. Keep in mind that race walking generates a lot of heat, so wear an outfit that won’t make you too hot, as overheating is a risk. If it’s cold, it’s better to wear several layers of lightweight clothing rather than one thick layer; you can always remove an extra layer if you get too warm. A wool ski hat is recommended to retain heat and protect you from getting too cold. Opt for thick athletic socks made of pure cotton for your feet.
To increase workout intensity and improve endurance, consider using various weights, such as poles, hand weights, or specialized gloves that enhance the load on your arms. However, it’s important to remember that while these tools can boost calorie expenditure, they also increase the risk of joint injury due to the added pressure on them.
