| Now
that you have decided to take up racewalking, you will need to
know on how to do this exercise properly. Although this exercise
is practically injury-free, using the correct postures will provide
your body the maximum benefits. Here are some of the things you
should remember. First,
your head should be level, not bowed nor turned upwards. The
eyes should be looking at a distance of about 20 yards. Constantly
twisting your head or staring at the ground may lead to a slower
pace and neck pains.
Second, the arms
should be bent at about 85 to 90 degrees at the elbows. Your
hands should be kept close to your body. At the end of a forward
swing, your upper arm should parallel to your torso. You should
never bring your clenched hand upwards. When you swing back,
do it in a manner similar to getting a wallet from your pant’s
back pocket. The purpose of your swinging arms is to propel
your body forward. When it is your first time to racewalk, you
will feel the muscles of your arms straining because of the
controlled forward and backward swing. But console yourself
with the unavoidable possibility of gaining muscle-toned powerful
arms.
Third, the whole
upper body should be kept both straight and relaxed. Do not
lean too far forward nor allow your torso to lean backward.
The shoulder should be relaxed and the abdomen should be kept
firm. If you over tighten your tummy, you will suffer from discomfort.
If you relax your stomach, your speed will slow down.
Fourth, you must
remember to keep one foot in contact with the ground throughout
the racewalk. Always land on your heel and roll your weight
forward to your toes. Keep the toes on the ground while your
ankle is being flexed. Otherwise, your ankle may be injured.
Do not over stride for this may overstretch muscles such as
your hamstring.
And fifth, make sure
that the knee of your advancing leg will be straightened as
the foot of this leg lands on the ground. Do not pull up your
knee.
Of course, before
you racewalk, you must spend five to ten minutes of warm up
easy walking, followed by another five to ten minutes of flexibility
exercise. Warm up exercises reduces the risk of injury. And
then, after the race walk, you should begin cooling down by
spending five minutes of easy walking, followed by gentle stretching
exercises. Do not abruptly stop right after racewalking. The
cooling exercises will lessen muscle pains that will most likely
result from the racewalking session. |
