Race walking is a surprisingly efficient, low-impact way to burn calories and protect your joints compared with running. The essence of race walking is moving quickly—almost running—while keeping one foot in contact with the ground at all times. Typical race-walking speeds range from 3 to 5.6 mph (5 to 9 km/h), and the stride is slightly longer and faster than regular walking.
The number of calories you burn depends on body weight, workout duration, walking pace, and the rhythm of your arm swing. To up the intensity, walk on hilly or uneven terrain. Walking speed has only a small effect on calorie burn; extending workout duration produces a bigger impact.
Race walking works both lower- and upper-body muscles, especially the arms, shoulders, and back. The risk of injury is low: the strain on joints is roughly half that of running. Good posture while walking also helps the muscles that support your spine. Walk for 20 to 60 minutes a day, three times a week, and you’ll notice less stress and fatigue and an improvement in mental well-being.
When it comes to gear, quality footwear matters most, though comfortable clothes and a few accessories can also improve your walk.
Wear shoes that fit well and provide solid support, preferably with thick, sturdy soles. Pick running shoes or lightweight hiking boots with a rubber sole. Choose footwear made from leather or breathable nylon mesh to keep your feet comfortable. Replace your shoes every six months.
Choose clothing based on the weather. Race walking generates a lot of heat, so wear clothes that won’t make you too hot. If it’s cold, layer lightweight garments instead of relying on one thick layer; remove a layer if you warm up. Wear a wool ski hat to retain heat and protect against the cold. Wear thick athletic socks made of cotton.
Use poles, hand weights, or weighted gloves to raise workout intensity and build endurance. Know that these tools can increase calorie burn but also raise pressure on your joints, increasing the risk of injury.
