Race walking: technique, how it differs from running and regular walking. Race walking for weight loss: basics, rules, benefits What is race walking

Walking is one of the fundamentals of human existence. It is akin to movement, because every day, hour, minute we are in a moving state. Thanks to this, it is maintained in the body, processes associated with metabolism are stimulated, and simply strengthens the cardiovascular and muscular system. Over time, people have turned walking into something more than just a walk in the park. Many means have been invented to diversify the seemingly monotonous, but healthy walking. Scientists began to conduct experiments and found that you can walk not only for health benefits, but also to strengthen and even improve it appearance bodies.

Today there are dozens of programs for people who want to get rid of extra pounds ov. Wherever you look, no matter what program you choose, there will be exercises that include various types of walking and running. Running is a metabolic accelerator. It is easy to notice that after 30-60 minutes of intense running, a feeling of thirst and then hunger arises. And all because the blood begins to circulate throughout the body faster than usual, and the process of oxygen supply occurs, accordingly, faster. But there is very little oxygen from the environment, so the body begins to process secretion products into oxygen. Due to this, metabolism is accelerated and the feelings described above are enhanced.

This article will focus on types of walking. We will also look at how much weight you can lose by walking and how to do it correctly.

Types of walking

In general, six types are distinguished. So, let's list them:

walking (usually less than 2 km per hour);
walking at an average pace (with this type of movement you can walk 1 km in 10 minutes);
nordic walking with specialized sticks;
energy-consuming walking;
race walking (you can cover 1 km in 6-8 minutes);
very fast walking (the speed of this type is more than 8 km per hour; such results can only be achieved through constant training).

Race walking technique

Did you think walking was that easy? If you really caught yourself thinking this way, then get ready to find out that everything is not as simple as it seems. Sports or physical training type of walking is the most difficult of all.

The main feature of race walking is the fixation of a two-support position. Many are now asking the question: “What does this mean?” This means that when walking, the swing leg, which is carried forward, must step on the ground earlier than the toe supporting leg will come off the surface. And the second important principle is that with each step, the leg on which the emphasis is placed must be straightened at the knee joint.

This looks more like a cross between walking and running.

The speed that can be achieved through race walking may vary. It all depends on the frequency and length of steps.

When walking, carry the entire weight of your body with the least effort. To do this, you need to straighten your back and lower your shoulders (that is, relax them). The legs should not be too tense, but use the joints fully.

As for the position of the hands, they need to be bent in elbow joints and move parallel to the body. This is a very important aspect, since with the help of hands you can give higher speed your steps. Do not strain your brushes too much. If you want to give maximum speed your movement, bend your elbows more.

Don't forget about your torso, which should be straight, chest straightened, and lower abdomen tucked.

What are the benefits of walking?

Everyone knows that walking is not only a way to maintain vital activity and tone the body as a whole, it is also a way to lose weight. No matter what type of walking you do, any type of walking helps develop a good respiratory system. It is important not to forget to breathe correctly, because a lot depends on it. For example, how the metabolism will proceed, quickly or slowly, with or without failures. Let's take a closer look at the benefits of walking and list some aspects of what exactly walking helps with.

Strengthening the respiratory system

This is the first thing that we are considering today that can help. We present a number of very important rules for breathing while walking.

When playing sports, you need to breathe through your nose. Try to develop your steps, combining them with inhalation.
It is best to carry out physical exercise away from roads.
When the temperature outside is below zero degrees, exhalation after inhalation should be done after 2-3 steps in order to avoid respiratory diseases.
In order to quickly get used to the rhythm of your movements, you can use a music player as an assistant.
Don't forget to monitor your pulse. 10 minutes after stopping intense walking, do not forget to feel for it. The heart rate should be fully restored by this time period.

This kind of walking is a universal type of load. Healthy walking People of any age can practice, even children. But depending on the same indicators, there are certain conditions for each group.

Varieties of tempos

The degree of stress on the body depends on the pace of running, so you should pay attention to the following classification:

Slow pace. This is how sick people and those recovering from surgery or the same illness are advised to walk. Typically, the pace of such a group varies from 60 to 70 steps per minute.
Average temp. It is typical for beginners, 70-90 steps per minute and is the very indicator that you should stick to if you are one of this type of people.
Fast walking is recommended for all healthy people. It is believed that 90-110 steps is the optimal indicator.
For those who exercise daily for a long time, there is a very fast type of walking. At this pace, people walk 110-130 steps per minute.
The fastest pace is over 130 steps per minute; it is very difficult to adapt your body to such loads.

Having become familiar with various types walking, you can choose the type and pace of exercise that suits you.

The main principle will be systematics. Monitor your pace and heart rate. helps improve performance of cardio-vascular system, prevents cancer, increases performance and the level of a person’s psycho-emotional background.

"Why exactly Scandinavian?" - this question can be heard quite often. And all because this type movement was invented precisely in the Scandinavian countries. Most of us know why countries near the Arctic Ocean are primarily popular. This ski race and walking on them. But how to ski in the summer, that’s the rub, but even here the descendants of the Vikings found a way out - they were taken ski poles with rubber tips.

The essence of walking is that the arms move alternately with the legs. With the help of sticks, the upper body is strongly worked out, unlike regular walking. This type can most likely be included in the category of “weight loss exercises”, because in an hour of such training you can lose about 400 kcal. It improves the functioning of the heart muscle, lungs and strengthens the whole body.

Walking poles are not made from ordinary materials. Fiberglass coupled with carbon are the main components of this piece of equipment. The handles follow the anatomy of the palm and allow you to move without discomfort, and carbon makes the poles elastic. It is this elasticity that allows you to absorb most impacts on your hands. To choose sticks, you need to use one simple formula: “human height” * 0.68.

What type of walking will help you lose weight, read below.

Let us warn you right away that to achieve any results you will need maximum effort. Every day, a person trying to lose 2-3 extra pounds needs to walk at least 10,000 steps at a high pace. It should take approximately 12 minutes to walk 1 km.

To see the result in the mirror, you need to walk 12 km every day. Equip yourself to the fullest - wear weights on your feet and clothes that keep you hot. If you want to diversify your workout, you can climb up the stairs, as this process also burns a sufficient amount of calories.

When you walk, you think little about what you are doing, what your actions are aimed at, what you want to achieve. Energy walking is just a meaningful and systematic movement of the body. During such loads, you should be as focused as possible on the result and tell yourself a goal. Feel the surge of energy, direct it in the right direction and focus as much as possible on what is happening.

We looked at all the walks and their features. Don't forget that movement is life, and you need to live healthy.

Movement is life, but within the modern metropolis there is practically no place for sports. It is a mistake to assume that we are already moving enough: we are constantly in a hurry, running, rushing somewhere, no matter how comical it may sound, all these actions are performed without movement. We are in a hurry by car or in public transport, we are in a hurry while standing in the elevator. And the realization of this sometimes comes too late, when the scales treacherously show extra pounds.

According to most, the most effective way to get rid of extra pounds is running. But for those who have not previously led a sports lifestyle and suffer from excess weight, this method of losing weight is not recommended. Being overweight is a huge burden on the cardiovascular system and joints. It is much more effective to start losing weight with race walking, which is ideal for people of all ages. weight category and any age. This is the only physical exercise that maintains muscle tone, improves blood circulation and does not have any contraindications. This is not only a great chance to get rid of those extra pounds once and for all, but also a great way to do cardio.

Performing the exercise in comfortable conditions is only possible if you take care of comfortable shoes in advance. The most rational solution is to purchase special sneakers with shock-absorbing soles or sports sneakers.

Under no circumstances should you engage in active walking in shoes with platforms or stylish heels, as this can lead to various health problems.

Don’t forget about the comfort and seasonal purpose of sportswear.

It is more effective to practice walking in the fresh air, away from highways. But if near the preferred pedestrian path You can’t avoid vehicles, it’s worth remembering the basic traffic rules.

Active Walking Basics

Do not forget about proper breathing during race walking, which enriches the blood with oxygen and helps speed up metabolism.
During runtime physical exercise It is permissible to alternate between a fast step and a normal one. The advantage of the first option is, as a consequence, beautiful shape legs, toned gluteal muscles and a flat stomach.
One workout, which lasts 1 hour, can be divided into two walks on the same day for half an hour. At the same time, the walking speed is more than 6 km/h. If you follow this regimen, you can lose up to 100 Kcal in 10-15 minutes.
All walks should last more than half an hour. The duration of two classes per week is from 45 minutes, and one of them is a full hour.
If race walking is chosen as the main way to effectively and fast weight loss, then for maximum effectiveness, training should take place every day or at least 4 times a week.
To properly master the technique of this physical exercise, it is necessary to study certain race walking techniques in advance. They are more based on quick and short steps, which should be swift and frequent. It is best to mentally imagine a straight line in front of you along which you need to walk smoothly.
Race walking should be accompanied by arm movements that resemble the motion of a pendulum: back and forth, back and forth.

If you compare the number of calories burned during race walking and jogging, then. According to experts, the first method is much better for losing weight.

Rules of race walking for weight loss

During the exercise, you should not take a rather fast pace from the first steps. First, you need to warm up your muscles during a calm, leisurely walk.
Before and after your walk, it is recommended to drink a glass of plain water to prevent dehydration. Also, during race walking, experts advise drinking water.
In order to achieve maximum results in a short time from walking, special attention should be paid correct position bodies. Shoulders are straightened, back is straight, abdominal muscles are under constant tension. You should also not neglect the rules of foot function: first, the heel is lowered to the ground, and then the body weight is transferred to the toes.
Stopping suddenly while actively walking is strictly prohibited. Such a sudden stop can harm the cardiovascular system. And upon completion of the exercise, the pace of the step should gradually weaken. This will restore your heartbeat and stabilize your breathing.
Special attention is paid to the issue of breathing while walking. You should breathe only through your nose in rhythm with the movement. When walking speed has reached its maximum, breathing occurs through the nose and mouth simultaneously. If the exercise is performed in the cold season, windy weather and polluted air, you need to inhale the air through your nose and exhale through your mouth. To prevent the breathing rhythm from being disturbed, it is better to do the exercise silently.

Video - Rules of race walking

Benefits of exercise

The effectiveness and benefits of sports walking are different for each person. If you engage in race walking at a slow pace in fresh, unpolluted air, your body will be fully saturated with oxygen, and those losing weight will feel a surge of strength and take their mind off the daily routine. Walking like this won't help you get rid of all those extra pounds. But for lovers of leisurely walking, shortness of breath decreases, and the charge of vigor lasts for the whole day.

So that the process of getting rid of overweight speed up during race walking, it is recommended to avoid using elevators. Instead, it is better to take the stairs to the desired floor. Moreover, this great way bring cholesterol levels back to normal, prevent salt deposits and avoid female osteoporosis. In addition, both exercises together will give the greatest effect, will make gluteal muscles elastic, and the legs are athletic.

Race walking – no less effective method keep yourself in good health physical fitness than running. This discipline can be practiced both for the general health of the body and for professional level, preparing for competitions. Unlike regular walking, sports walking has its own advantages and disadvantages, which should be known to any person who has decided to choose this particular sports discipline.

The benefits of race walking

In addition to participating in competitions, millions of people use race walking for recreational purposes. If you walk just 30 minutes every day, you can live 3 years more. Regular sports walking brings enormous benefits to the body:

the work of the heart is normalized - the activity of the myocardium improves, its contractility increases;
work improves respiratory system– lung tissue removes metabolic products faster, the blood is saturated with oxygen;
the activity of the gastrointestinal system is normalized - motility increases, nutrients are better absorbed into the blood;
the muscles of the whole body are trained - especially the legs, hips, shoulders, back and arms;
the influence of stressful situations is reduced, nervous system tempers, improves mood;
calories are burned - 5 km of daily walks help maintain a slim body.

Healthy running and distance walking can be used to prepare for competitions, as well as as a preventive measure against all kinds of vascular and heart diseases. Walking 5 hours a week at a brisk pace reduces your risk of heart disease by nearly 50%. This discipline can be considered one of the safest - unlike running, when walking there is no impact of the foot on the ground (if the shoes are chosen correctly), and the speed of movement is much lower.

It should be noted that the benefits of race walking will only be obtained if you walk along the distance at a sufficiently high speed and in the right shoes. Slow walks do not bring such powerful benefits to the body as fast walks.

General principles

The main feature of race walking is the high speed of movement without switching to running. In this case, the following rules must be observed, which distinguish this discipline from running:

Race walking for weight loss will be very useful for people suffering from excess weight. If you are obese, running is usually not recommended because it puts increased stress on the skeletal system. Race walking for weight loss has minimal contraindications, but it is better to consult a doctor and choose the right shoes.

Types of race walking

Every sport has its own variations. Race walking is no exception, and the type of training should be chosen depending on the goals that a person sets for himself. There are 4 main types of race walking:

Slow walking. Speed – 80 steps per minute. At this pace, a person covers a kilometer in 30 minutes.
Average temp. Speed – 120 steps per minute. A kilometer is covered in 13-15 minutes.
Race walking. Speed is about 150 steps per minute, covering 7 km in an hour. It is race walking that is used in competitions.
Fast walk. Used only by athletes to prepare for upcoming competitions. The speed can reach 12 km/h. This technique is not recommended for beginners, as it gives heavy load on an unprepared organism.

For beginners, it is better to practice walking at a slow or medium pace. To improve the health of the body, it will be enough to walk at an average pace for half an hour a day. If you need to prepare for competitions, race walking is suitable, with a further transition to fast walking.

Teaching Methodology

Before starting classes, you should study the analysis and basics of race walking techniques under the guidance of a trainer. The training methodology will include the following points:

Introduction to technology. At this stage, the coach shows at a slow pace what the race walking technique is and explains the features of this sport. Then the beginner will have to independently repeat the correct body movements, and the coach will analyze the errors and determine a training program.
Methods of teaching the movement of the legs and pelvis. During slow walking, the beginner is taught how to correctly turn the body and move the arms at the moment when the feet are placed on the ground. This uses counter-rotation analysis and technique: the shoulders rotate to the right as the pelvis rotates to the left. In this case, the leg lowered to the ground remains straight until the second leg is lowered to the ground. Workouts are usually carried out in a straight, drawn line - this allows the legs to move close to each other.
Methods of teaching hand movements and shoulder girdle. The arms should bend at an obtuse or right angle, not intersect and move strictly in a straight line. You need to relax your shoulders, do not strain your arms and move them freely. If the range of movement of the arms is not wide enough, training is carried out with the arms down.
Teaching Methodology proper breathing. It is necessary to inhale and exhale deeply and evenly. Breathing should not be interrupted - if this happens, you need to stop training.
Methods of teaching individual elements of race walking. To hone the technique, various exercises are used for the body, limbs, and head. The trainer analyzes the length of the step, the method of planting the foot, and moving the legs.
Improving technology. This stage involves combining the skills acquired through learning and analysis, and long-term persistent training to achieve coordination of movements.

This sports discipline has a number of its own methods and standards that are taken into account during competitions. In addition to technique, great importance is given to speed, which can be increased by lengthening the stride or increasing the frequency of steps. In the second case, there is a risk of switching to running, which may serve as a reason for disqualification from the competition, so it is recommended to use this method of increasing speed only for experienced athletes.

Warm-up

Regardless of the purpose of race walking - whether it is for health improvement or to prepare for a competition - it is extremely important to choose the right shoes and warm up thoroughly before training.

Warm-up begins with stretching calf muscles. This will help next exercise: We rest our hands on the wall, move one leg back, while doing light squats on the other leg. The duration of the exercise is about 7 minutes.

Next you need to stretch back surface hips: extend one leg forward and place it on a chair. Now you need to tilt your torso towards this leg. To stretch the front of the thigh, you need to stand on one leg and pull the other leg towards your buttocks with your hands.

To stretch your hips, you need to perform several alternating lunges with your torso forward and backward, while your leg should stand on a chair with your knee bent. The total duration of the warm-up is at least 20 minutes. This preparation will allow you to stretch and warm up your muscles well and avoid injury.

How to calculate the load

If walking classes are carried out taking into account all the rules and analyzing errors, they will only bring benefits. You should select a training program taking into account your physical condition. At first, you need to observe moderation and not chase the high results that professional athletes show.

You should start with short walks of 3-4 km a day, increasing the distance by 1 km weekly and analyzing your well-being. For optimal benefits, it is recommended that men walk about 50 km per week, women - 40 km, but such distances are better for experienced people.

At first, you need to walk while monitoring your pulse. If it is more than 110 beats per minute, it is advisable to reduce the pace or duration of walking. It happens that the heart rate increases when climbing uphill. This is normal and should not cause concern. But pain in muscles or joints is a bad sign. If they appear, you need to immediately stop exercising, with a smooth transition to a slow step.

Shoe selection

Selecting walking shoes requires taking into account many parameters. Walking shoes are different from running shoes in many ways. Walking shoes should be flexible, with special orthopedic elements that will protect the foot while moving. These shoe elements include: a dense thick sole, a high hard heel and high edges for fixing the ankle. If the sole of the sneakers is too thin, by the end of the distance you will feel a lot of pressure in your legs, and your foot will feel every stone. In addition, if you walk with thin soles of sneakers, your feet quickly begin to hurt in the shoes.

For long distance walks on rough terrain, it is necessary to select sneakers with shock-absorbing elements that will absorb shock when moving. The midsole of your running shoes should have a cushion to protect your ankle from fatigue. The insoles inside the shoes must be removable and have good moisture permeability. You also need to pay attention to the quality of sneaker laces - they should not unravel spontaneously.

The right sneakers will give you a feeling of lightness while walking along the distance and will not cause discomfort. The wrong choice of sneakers can lead to many health problems - back pain, calluses, flat feet and varicose veins.

The fact that movement is life is known to everyone almost from birth, and this fact, of course, is undeniable. However, this movement is different. Some people prefer walking, others move with help. Without a doubt, walking has been and remains the most useful and accessible to everyone who wants to lose those extra hated pounds. For a long time It was believed that running was most beneficial for losing weight. One can argue with this statement, because there are people for whom running is clearly contraindicated. Walking has no contraindications. Race walking is especially useful for those who have cardiovascular or musculoskeletal disorders.

The technique of race walking is not particularly difficult, but it still needs to be approached with all responsibility. At the very beginning, you don’t need to set a fast pace, otherwise rapid breathing will immediately appear, the body will quickly get tired, and this will not lead to anything good. Walking should be calm and measured. This helps warm up the muscles. Then the pace gradually increases. The steps don't need to be too wide. Frequent and short steps are most effective. Special attention attention should be paid to posture. Shoulders should be straightened, stomach tucked, back straight. The foot must first be placed on the heel, and then the weight of the body should be smoothly transferred to the toe. The arms should move like a pendulum, and not hang arbitrarily along the body. And one more important rule: you cannot make sudden stops. Just as the pace gradually increased, it also needs to be gradually reduced. This is necessary to restore uniform breathing and heartbeat. These are the simple rules that race walking requires.

You need to try to avoid dehydration. Lack of fluid negatively affects the condition of the skin and the weight loss process itself. You should drink a glass of water before and after your walk.

The maximum effect can be achieved if you maintain a fast pace of walking for at least an hour every day. After a week, you will feel lightness in your body, firmer buttocks, and even breathing. Race walking undoubtedly has its positive effects. All cells of the body are saturated with oxygen, shortness of breath completely disappears, and fatigue occurs less and less. In addition, during a walk you can escape from everyday problems and completely surrender to the surrounding nature. Sports walking is especially useful in the morning, preferably in a park or square, where only your own steps will disturb the silence.

Due attention should be paid to clothing. It should be fairly light and not impede movement. Sneakers should be chosen with a rounded heel and preferably with a flexible toe. It is necessary that their surface promotes free air circulation. This is the kind of equipment that race walking should have, the technique for which will be as correct as possible.

With such daily training, a large number of calories are burned, cholesterol levels are reduced, the process is slowed down, the skin becomes fresh and elastic, and a natural blush appears on the cheeks. In addition, the muscles of the legs and buttocks are significantly strengthened, the silhouette becomes toned, and tendons and ligaments become stronger. And most importantly, the bulging belly disappears forever, of course, if you do not stop these walks. Also, at the same time, the volume of the lungs increases and the

To track speed and distance traveled, you need to purchase a pedometer. In addition, this can serve as an additional incentive to achieve the desired result. Depending on the level of your trained body, you can change the load. But the main thing is not to overdo it and not bring the body to complete exhaustion, so as not to resort to emergency measures to restore lost health.

Walking allows you to effectively and safely create aerobic exercise for the entire body. To develop the body, many people practice race walking with great success. This type of aerobic exercise aims to strengthen muscles and burn calories. Unlike running, walking is less traumatic.

What is the essence of race walking?

It is quite important to answer the question of what race walking is, because most ordinary people believe that it is slow running or fast walking. However, to achieve the desired effect, this training must be performed with strict adherence to technique.

The first thing you need to master in a sport like race walking is the technique of planting your feet. It is necessary to ensure that during movement the foot always touches the surface of the ground with its entire plane.

During normal walking, in order to speed up, we usually lengthen our stride; here, to speed up, we need to increase the speed of our movements. That is, no matter how fast you move, you are still walking, not running. An untrained athlete is able to walk at a speed of 5-9 km/h. During such a workout, you will not feel an acute lack of oxygen, as happens when running, so the duration of such loads can be many times longer.

Calories and walking

The number of calories burned while walking directly depends on the intensity of the workout. This means: the more and faster you move your legs and arms, the sooner you will get rid of excess weight. Energy consumption also depends on the weight of the athlete, because moving a massive body will require more calories. In order to understand how many extra calories you will get rid of, you can take the average as a guide: for a person weighing 70 kg, the consumption is 440 Kcal per hour when moving at a speed of 9 km/h. That is, you will get the same load as if you were running at a low pace.

To increase the load, you should develop a route where there is hilly terrain. A sandy surface will also force you to put more effort into moving. To enhance the effect, experts recommend increasing the duration of the training, not its intensity.

Benefits of Walking

Scientists have long proven that any sports activity at least several times a week can have an incredible impact on the body. The same applies to race walking - in addition to strengthening the muscle corset, you train the lungs, heart, and increase the elasticity of the ligaments. By training regardless of weather conditions, you will forget about colds, because your immunity will become an insurmountable barrier to any viruses. By getting rid of excess weight, you reduce the load on the heart and blood vessels, which reduces the risk of coronary disease and myocardial infarction by 30%.

You do not need special conditions or equipment to practice walking. You can train anytime, anywhere.

You won’t need any extra expenses, except for buying comfortable clothes and shoes, you won’t spend a penny more. Race walking is suitable for everyone, regardless of age.

During running activities, the foot hits the ground, which can lead to joint problems. When walking shock load 2 times less. In addition, during such walks you will improve your psychological state. Enjoy nature, think positive thoughts, and reap incredible health benefits at the same time.

Disadvantages of Walking

Like other types of aerobic exercise, race walking has its contraindications. First of all, people who have diseases of the cardiovascular system should pay attention to them. Since during race walking (even at the slowest pace) the heart rate increases, this can negatively affect the course of certain diseases.

The disadvantages of this sport also include the difficulty of selecting a safe site. Weather conditions are also difficult training process, this is especially true when it comes to ice, when there is a high risk of injury.

If race walking seems too boring and monotonous to you, then you can conduct paired training, involving healthy image the lives of friends or relatives. Entertain yourself with your favorite music.

Girls who spend most of their time in high-heeled shoes may feel pain and tension in their calves and ankles when switching to low-heeled shoes. In this case, do good warm up or have a short foot massage.

Who should pay attention to this view? sports loads? Definitely everyone! People of any level physical training, any gender and age can enjoy healthy walks. If you have any medical conditions, consult your doctor before starting training.

How to learn race walking

In order to learn the correct race walking, it is not necessary to contact professional trainers. You can do this yourself by studying the nuances in books or online articles. However, do not delude yourself, because walking technique is not as simple as it might seem. To benefit the body, it is worth learning the very basics of race walking techniques and strictly following the recommendations during training.

The main feature is the position of the main and secondary legs during movement. The supporting limb must remain straight throughout the transfer of the secondary limb until it touches the ground. Posture also plays an important role. Try to straighten your torso as much as possible without feeling any tension. All movements are performed by swaying the hips, which should be performed evenly.

If there are any chronic diseases conduct paired classes or train with an instructor.

How to walk correctly to reap health benefits? Even race walking, which seems like a regular walk to many, should begin with a warm-up. To prepare your muscles for long-term stress, perform several stretching exercises for your legs and torso. Regular forward and side bends will do. You can warm up your body by jumping rope. After finishing your workout, wait until your heart rate returns to a normal rhythm and repeat the warm-up exercises.

If you decide to conduct training away from residential areas or near the roadway, then choose bright clothes equipped with reflective elements. This will protect you from inattentive drivers at dusk and foggy weather.

What to wear for outdoor activities

When training outdoors, you need to pay attention to the weather and dress accordingly. Race walking has the same requirement, and how to dress correctly is an important topic.

The first rule of race walking is to dress for the weather, minus one layer. In summer it is a T-shirt and shorts, in winter it is a light sports jacket. It is advisable to give preference to breathable materials such as wool and cotton. In sports stores you can find special synthetic clothing that perfectly absorbs sweat, allows air to pass through and does not stick to the body. During the cold season, try to wear several layers of clothing. This way, if you get hot during a workout, you can easily remove one layer and avoid overheating.

Particular attention should be paid to the choice of shoes. It should fit fairly tightly to the leg, not press or dangle. It is advisable to choose models with a rigid, raised heel; it will act as additional support and protect the leg from dislocations. The rubber sole is perfect for sports walking. In summer shoes it will play the role of a shock absorber, in winter it will provide good grip on the ground. The top of the shoe should also allow air circulation and, in difficult weather conditions, protect against cold and moisture.

It is useful to use a pedometer during your workout. With its help, you can control the speed of movement and receive accurate information about the path traveled. But keep in mind that the device provides accurate data only when driving on a flat surface.

If your training takes place in areas with hills and lowlands, then the data presented will have errors.

Often, race walkers use ski or ski boots as support. Scandinavian sticks. They make you work harder top part body, provide additional weight due to which more calories are burned. Special leg pads, jackets, and even dumbbells can also be used as weights that increase the load. However, such methods of increasing the load should be treated with caution, especially for beginners.