• Fletch B.

Race Walking for Beginners 2022

Updated: Feb 4

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Learn How to Start Racewalking Tips and Tricks

Are you looking for a hobby that will get you fit but not cost a fortune? Many of us would like to increase our fitness. Does that mean you have to start jogging or running? No, it doesn't. Believe it or not, walking is one of the best ways to get fit and stay fit. You can even compete with other walkers.

Racewalking is a sport that is growing the world over. It is one of those hobbies and sports you can do anywhere.

Yes, there is technique involved, but once you have mastered that, you can compete worldwide without paying for an expensive coach.

Of course, if you want to become a professional race walker, it helps if you have the help of an experienced coach.

But unless you are going to take part in the Olympics, racewalking is about three things - technique, fitness, and nutrition. Once you have learned all three, you can racewalk anywhere.

The Technique

is perhaps the most difficult part of race walking. Once you have mastered that, you can go ahead and work on your endurance.

If you look at race walkers, you will notice they move their hips in a certain way. It is often called race walking hip movement.

You need to have a certain amount of flexibility to achieve race walking hip movement. It is all about flexibility and mobility.

The work starts before you have a go at race walking. You really need to work your way up to that special hip movement.

Both yoga and calisthenics can help you achieve good results. Kundalini is the best form of yoga to practice if you want to be a good race walker.

Modern racewalking technique requires you to have one foot in the ground all of the time. This is where the rolling movement comes from.

The movement is precise and requires the entire pelvis and hips to be very mobile.

The foot needs to roll from heel to toe. We don't walk in this way in everyday life, but the technique is the hallmark of race walking and helps you walk fast.

How Do you Learn Race Walking?

If you can't afford a coach, start by practicing the walk yourself. Before moving onto the hip movement, you need to learn to walk from heel to toe.

One of the best ways of learning the technique is to buy a pair of MBT shoes. Although they are not allowed to be used in competition, they are very effective when learning how to race walk and getting that heel-to-toe movement right.

You will quickly notice that you become more conscious of walking when you wear MBT shoes. Not only will MBT shoes help you to work on your technique.

They are also fantastic when it comes to increasing the length of your tendons. MBT shoes also help to build muscle. If you are serious about racewalking, they are the best investment you can make.


When you racewalk, you will burn more calories than when you walk ordinarily. You need to make sure that you get your nutrition right. Protein helps to build muscles and healthy tendons.

If you have never tried a protein shake before, maybe you should. You will find that most race walkers will have a protein shake before practice.

Protein is great, but you should also add oat milk and bananas to your shake. If you don't mind the taste of raw eggs, you can add them as well.

Both chia seed and flax seed add slow-release energy to your shake. Have your drink, put your shoes on, and get going.

Should I Only Walk?

The answer to that question is no. Cross-training is important when you want to build endurance. Aerobic capacity is important for race walking, but there are other exercise formats you should add to your daily routine.

They include:

  • Squats

  • Swimming

  • Yoga

  • Callisthenics

Calisthenics will give you both strong and flexible hips. If you have not heard about calisthenics before, you can check it out on YouTube. It is an excellent way to exercise for walkers.

It would be best if you also exercised using a leg resistance band and a fitness vest to increase your fitness level quickly.

Using Scandinavian walking poles will help a lot while you are training and learning the unique heel-to-toe movement.

What Are The Race Walking Benefits?

The two main benefits are increased aerobic function and endurance. Many race walkers walk at least 10 miles per day without even thinking about it.

They just put their shoes on and walk first thing in the morning. You be surprised how quickly you can cover 10 miles once you get into race walking.

If you have spent a long time trying to tone your legs, you will find that race walking will do it for you.

The technique helps to elongate the muscles and tendons. This will slim your legs instead of bulking them up. That being said, you must practice the other training methods as well.