Due to increased hip rotation, which allows for quicker speed, race walkers' feet strike in an almost straight line―as if on a balance beam. This provides a more fluid stride, and feet hit the ground with less impact than running or normal walking―meaning potentially fewer injuries to feet, knees, hips, and back. The strict heel to toe movement helps create shapely legs, while the hip rotation helps tone the waistline. Plus, you'll burn extra calories, as race walking is more intense than normal walking.
Race walking rules
1. The back toe must remain in contact with the ground until the heel of the front leg has touched the ground.
2. The striking leg must then remain straight until it has reached a complete vertical position.
Tips on Good Form
• Look ahead rather than down at the ground.
• Keep shoulders down and relaxed.
• Keep hands in fists with wrists straight.
• Bend arms at about 85 to 90 degrees, keep them close to sides, and swing in sync with legs and hips. Don't swing arms across the body.
• Maintain a straight posture with no forward bend at the waist.
• Allow hips to swivel and waist to twist naturally with legs as you pull rear leg forward.
• Strike the ground heel first with toes raised to about a 45-degree angle.
• Roll the foot forward from heel to toe, keeping toe lifted as high as possible until foot is flat and body weight is supported on front leg.
• Keep front supporting leg straight as body moves forward.
• Push off the ball of the rear foot as you strike the ground with the heel of the front foot.