Race walking- a type of cardio load, no less effective than. This physical activity is not only a way of general improvement of the body, but also a sports discipline, competitions in which are held at the highest professional level, including the program of the Olympic Games.

What is the difference between race walking and normal walking?

It is important to understand that regular walking and sports walking have very little in common, although at first glance it may seem otherwise. Race walking has a number of features that beginners need to be aware of, as shown in the live image below.

Differences between walking and running

Race walking differs from running in three key ways:

• technique;
• regulations;
• speed.

These differences are especially well traced during athletics competitions, where you can see all the nuances of a particular discipline.

• In race walking, the athlete makes each step with a full foot, and one foot is always in contact with the surface, while when running between pushes, both legs are in the so-called "flight phase".
• The walker's starting position is always upright, while runners can take a low start position.
• According to the rules of sports walking, the athlete must step on a straight leg, while running - on a bent one.

Compared to running, walking is a less traumatic sport, since walking has a lower load on the leg than in running disciplines.

The benefits of walking

Walking is not required professional sports. Many people today use race walking as a recreational activities. The beneficial effects of sports walking on the human body:

• normalization of the cardiovascular system;
• work improvement respiratory system;
• normalization of work gastrointestinal system;
• increased stress resistance nervous system;
• level reduction subcutaneous fat;
• bringing to a tone almost all muscle groups.

Contraindications to race walking

Diseases with which it is impossible to engage in sports walking:

• high arterial pressure;
• disorders of the cardiovascular system;
• chronic kidney disease;
• diabetes;
• retinal disorders;
• colds and other acute diseases;
• after heart attack and stroke.

History of race walking

First official competitions race walking took place in London in 1882. It was continuous walking for 5 hours.

IN Olympic program race walking was first included in 1932 (distance 50 km), and in 1956 Olympic discipline was race walking for 20 km. Since 1992, women's race walking competitions over a distance of 20 kilometers have been included in the program of the Olympic Games. The distance of 10 kilometers was included in the program of two Olympic Games: 1992 and 1996.

Race walking distances

1. Official race walking distances for men are 20 and 50 kilometers;
2. for women– only 20 kilometers.

However, competitions are also held at a distance of 10 kilometers. In winter, competitions are held among men at a distance of 35 kilometers.

Competitions are held on the streets of the city, in stadiums, and in adverse weather conditions - in arenas.

Technique and rules of sports walking

The rules of race walking require athletes to comply with two main points:

1. Constant contact of one of the feet with the surface. Lifting both feet off the ground will generally result in the athlete being disqualified.
2. The extended leg must be straight until contact with the ground. Bending the knee while walking is also punishable by disqualification.

Walking rules in video format

Sports walking for weight loss

Race walking, like running, is an excellent tool to combat overweight, but much less traumatic and having fewer contraindications.

1. Start with a slow pace, should increase smoothly, gradually. Slow down also slowly and progressively;
2. Perform an aerobic warm-up before walking and;
3. Pay special attention to the position of your body and the technique of movements in all phases;
4. , and during the lesson, if necessary, moisten your mouth with water;
5. Choose the right shoes and clothes for sports walking so that during training there is no feeling of discomfort;
6. Breathe properly through your nose while continuing to follow the pace;
7. Walk in the morning on an empty stomach or in the evening 2 hours after dinner;
8. Optimal time workout: 40-60 minutes 3-5 times a week.

Conclusion

Race walking is a great way to lose weight and get your body in good shape, as well as improve your body.

Strengthen your body, become more resilient and make the figure perfect will help walking. Anyone can play this sport. To do this, you need to know the rules and techniques. Let's try to figure out how to do race walking correctly, and what race walking should be for beginners.

Kind of sport - race walking

To many presenters healthy lifestyle people know what race walking is. This is one of the features of which is the presence of a constant support. This technique differs from the usual walking for everyone in a different pace, stride length, as well as setting the legs. Sports walking can be called health-improving, because it has a positive effect on the work of all organs and systems. By doing this sport, you can lose weight and.

How is walking different from running?

Race walking differs from running in rules, technique and speed of movement. The main requirement for race walking is to step evenly and lean on the heel. One foot is in contact with the surface, and the projection of the body is in a vertical position. Experienced athletes distinguish such differences between running and this sport:

1. When running, the athlete takes off both legs at once between touches to the ground, and while walking, one leg makes the movement.
2. Allowed while running low start, and during sports walking - exceptionally full.
3. The rules of sports walking allow you to keep your leg in a straight position when stepping, and when running, it is bent.
4. Running is several times faster than walking, but the latter sport is much more rhythmic.
5. While running, the leg is subjected to six times the load, which can lead to serious damage. Race walking is safer.

Race Walking Rules

In essence, race walking is an alternation of steps performed in such a way that the athlete always has contact with the ground. It is important to follow the following rules:

1. The outstretched leg should be fully extended from the very first contact with the ground until passing the vertical.
2. Walking technique is evaluated by judges at a distance. Including the chief referee, there should be from six to nine people.
3. Judges have the right to announce warnings to athletes using yellow paddles. A wavy horizontal line is depicted on one side of it, and two segments connected at an angle of 150 degrees are depicted on the other.
4. The judge does not warn more than once about one violation of the rules of the walker.
5. After a rule has been broken and the walker has received a warning, the referee must send a red card to the chief referee. An athlete may be disqualified if three different referees sent red cards to the senior referee.
6. The senior referee has the right to disqualify an athlete on the final lap, or on the last hundred meters of the distance.
7. For women, the distance should be - 3.5 km in the arena, 10 km in the stadium and 20 km on the highway. For men - 3.5 km in the arena, 10.20 km at the stadium and 20.50 km on the highway.
8. With each new step, the foot of the front foot should come into contact with the ground until the foot of the back foot leaves the ground.
9. The supporting leg should not bend at the knee.

Proper walking technique

Such a sport as race walking has its own technique. The bottom line is to optimally calculate the necessary load on the body. The average speed should be between six and ten kilometers per hour. The walking technique has the following basic rules:

1. The arms should be bent at the elbows at an angle of no more than ninety degrees. They help the athlete move. If the hands are positioned correctly, it will greatly facilitate the movement of the walker.
2. The back of the athlete should be kept straight. However, the body should be tilted slightly forward. The main key to success in walking can be called maintaining the balance of the center of gravity.
3. While walking, first the heel should touch the ground, and then the toe. Rolling is also important in race walking. It should be smooth and even on the foot.
4. The legs cannot be bent.
5. You should move rhythmically and do not forget about breathing. Inhalation and exhalation should be deep and also uniform.
6. To build up muscle mass legs, you can take a backpack with a small load on your back.

Sports walking shoes

In order for classes to really bring health benefits, it is important to choose the right:

1. Shoes should fit well on the foot, but do not press. If the sneakers hang on your feet, you can get injured as a result.
2. The heel should be slightly raised.
3. The ideal option is shoes with a thick rubber sole.
4. Top sports shoes must be breathable. Leather or nylon mesh is a great solution.
5. Shoes should be changed once every six months.

Sports walking - benefits for the body

Before choosing this sport, many people are interested in how race walking is useful. With its help you can:

• normalize pressure;
• reduce cholesterol;
• strengthen the skeletal system;
• improve insulin production;
• increase the amount of muscle mass;
• bring the body into tone;
• to prevent cardiovascular diseases;
• reduce body weight.

Race walking - contraindications

Although the benefits of sports walking are obvious, nevertheless this sport has contraindications. Walking is not allowed:

• during significant breaks in training;
• with injuries shoulder joints and hands;
• if sports walking actively involves muscles;
• with flat feet;
• during hypertension;
• after surgical intervention on the abdominal cavity;
• with heart failure;
• if the network of infection and accompanied by fever of the disease;
• with anemia;
• in the presence of coronary insufficiency;
• during degenerative changes in the spine and joints.

Race walking - records

In total, in the discipline of race walking, athletes set three records - two world and one Olympic.

1. In August 2014, Frenchman Yoann Dini set the men's world record in Zurich with a time of 3 hours 32 minutes and 33 seconds.
2. Two years early in London Olympic record installed by Sergey Kirdyapkin. His result is 3 hours 35 minutes 59 seconds.
3. The women's world record was set in 2007 by Monika Svensson from Sweden. Her time is 4 hours 10 minutes and 59 seconds.

Race Walking - Olympic Champions

Athletes from the USSR, Australia, China and Poland were able to achieve significant success in this sport. The largest collection of Olympic gold medals belongs to Robert Korzhenevsky. He became the winner in the distances of 50 and 20 kilometers. Famous race walking champions:

Among women, the following Olympic champions can be noted:

It would seem that we all go. We do this every day in the morning, afternoon, evening, and sometimes at night. Few other physical activities take up so much human time, which means that, in theory, even a person who is far from sports is more or less prepared for such loads. So why don't you put it to the test? Choose one of the training options and try it out. But first, some theory:

1. You can go at a speed of even 8-10 km / h (and professionals accelerate up to 16 km / h). So what's the difference from running then? The difference is that when walking, no matter how fast it is, one of the feet is always in contact with the ground, that is, the flight phase characteristic of running is absent here.

2. Another difference from running is that walking is a more gentle form of exercise: it is more flexible in terms of speed and less demanding on the surface. So, running on asphalt is harmful to the joints, and walking in this case is not so traumatic.

3. If you link the number of steps to the athlete's speed, you get something like this: 60-70 steps per minute - 2.5-3 km / h; 70-90 - 3-4 km / h; 90-120 - 4-5.6 km / h; 120-140 -5.6-6.4 km / h.

4. The stride length in race walking is 100-115 cm, the frequency is up to 200 steps per minute.

5. 2/3 of the muscles of your body are involved in walking, and since you are actively working with your hands, the effect is comparable to ski training or swimming.

6. An hour of walking is approximately 440 kcal (the calculation is given for a person weighing 70 kg, moving at a speed of 9 km / h).

7. The best way increase the load in walking - choose a hilly area. The effect in this case will be more noticeable than the one that gives an increase in speed on a flat surface.

8. Another way to make training more effective is to use sticks: walking with them will require 22% more calories from you than running, since the athlete’s hands begin to work in addition to the legs.

TRAINING ON LEVEL TERRAIN

To test your abilities, start with this workout, which is suitable for any type of terrain.

Warm up

• Walk for 2 minutes at a calm pace, getting used to the technique and at the same time warming up before a more serious load.
• Go to a speed that will be average for you, that is, not too easy, and far from your maximum. Follow this pace for 3 minutes, also following the technique and breathing.

Main part

• Increase the speed even more, this time bringing it to a high speed. Walk for 1 minute at a set pace, trying not to slow down.
• Go to a calm pace and stick to it for a minute.
• In total, you need to alternate between high and calm walking speed for 13 minutes. The intervals of each rhythm throughout the workout should be 1 minute.

Hitch

• The end of the workout is minutes of walking at an easy pace. Try to get your breath back.

HILLS

For this workout, you need a small hill or slope that you can walk to the top in 3-4 minutes, and a stopwatch.

Warm up

• A 3 minute easy walk will set you up for your workout, but try to walk with active arm work to stretch your upper body muscles as well.

Main part

• Choose a pace at which you can talk while walking, and at this speed climb to the top of the hill, timing the time spent on the ascent with a stopwatch.
• At an easy pace, descend to the starting point and make another ascent, but this time try to reach the top point 2 seconds faster.
• For the next 25 minutes, try to make each next hill climb 2 seconds faster than the previous one (but do not go running - this is a key requirement for any training, the basis of which is walking).

Hitch

• within 2 minutes brisk walking restore your breath on a flat surface.

WALKING WITH LUNGS

Choose the type of terrain for yourself: trained people can try this activity on a hill, beginners are better suited for flat terrain.

Warm up

• Walk for 2 minutes at a pace that is comfortable for you.

Main part

• Walk at an above-average speed for 4 minutes.
• Move to lunges - 1 minute lunge to the right, dropping into a squat with each step.
• Again return to normal walking at a pace from medium to fast (which one to choose - decide for yourself how you feel).
• For the next minute, lunge to the left, similar to what you did to the right.
• 2 minutes walk at an easy pace, and then 4 minutes - at a close to the maximum.
• Another 1 minute walk with lunges. Be patient - the training will end soon.
• You can do a few more alternations of squats and walks, or you can go to a hitch at this point. Listen to yourself.

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 the help. Without a doubt, walking has been and remains the most useful and accessible to everyone who wants to lose those extra hated kilograms. For a long time, running was thought to be the best way to lose weight. One can argue with this statement, because there are people for whom running is clearly contraindicated. And 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 still it must be approached with all responsibility. At the very beginning, you do not 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, measured. This helps warm up the muscles. Then the pace gradually increases. Steps should not be made too wide. Frequent and short steps are most effective. Special attention should be given to posture. The shoulders should be straightened, the stomach tightened, the back is even. The foot must first be placed on the heel, and then smoothly transfer the weight of the body to the toe. The arms should move like a pendulum, and not hang arbitrarily along the body. And one more important rule: you can not make sudden stops. As the pace gradually increased, it should also 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 prevent dehydration of the body. The lack of fluid negatively affects the condition of the skin and the process of losing weight. Drink a glass of water before and after your walk.

Maximum effect can be achieved if you maintain a fast pace of walking for at least an hour daily. After a week, you will feel lightness in the body, tightness of the buttocks, uniformity of breathing. Race walking, without a doubt, has its positive impact. All cells of the body are saturated with oxygen, shortness of breath completely disappears, fatigue visits less and less. In addition, during a walk you can escape from everyday problems and completely give yourself to the surrounding nature. Sports walking is especially useful in the morning, preferably in a park or square, where only your own steps will break the silence.

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

With such daily training, a large number of calories are burned, cholesterol levels are lowered, the process is inhibited, the skin acquires freshness and elasticity, and a natural blush appears on the cheeks. In addition, the muscles of the legs and buttocks are significantly strengthened, the silhouette becomes toned, tendons and ligaments are strengthened. And most importantly, the bulging belly disappears forever, of course, if you do not stop these walks. It also increases the volume of the lungs, and significantly strengthens

To record the speed and distance traveled, you need to purchase a pedometer. Moreover, it can serve additional incentive in achieving desired result. Depending on the level of the 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.

Race walking is olympic view sport, a distinctive feature of which from running is the presence of a constant support. From normal walking this technique differs in a different pace, step length and setting of the legs. Race walking is health-improving, as it has a positive effect on the functioning of all organs and systems of the body, and has no contraindications. Thanks to this sport, you can lose weight and strengthen your muscles - gain seductive body contours, but first things first.

History

Race walking is a sport that began its history in 1867 in England, where, competing, participants had to walk a distance of 7 miles. The first competition was very difficult due to long distances, among which the most popular routes were: Turin-Marseille-Barcelona (1100 km), Vienna-Berlin (578 km) and Paris-Belfort (496 km). In 1908 race walking was included in the program of the Olympic Games. At that time, they competed for passing distances of 3.5 km and 10 km.

From 1908 to 1932, the history of the development of race walking was very rich, as this sport was becoming an Olympic sport, its technique was improved and a new distance was introduced - 50 km. It became a professional sport in the period from 1932 to 1958, when the requirements for athletes increased significantly, their training became daily and intense, and the loads were limiting, at that time a distance of 20 km was introduced. In the period 1964-1975, the basics of race walking techniques began to improve in the countries of Asia, Africa, Latin America. During this period, the scientific base of this sport has already appeared, more modern methods of training walkers have been developed.

After 1975, the development of race walking was associated with the establishment of new records, as well as with the start of women's competitions at a distance of 20 km. For the first time, women competed in race walking in the Olympic Games in 1992, while men became champions as early as 1932.

Technique and rules

Proper sports walking is based on two main points in technique:

• Alternating steps, a person must constantly have contact of one of the feet with the ground. If there is a separation from the surface, as in running, then he is disqualified from the competition;
• After one leg has been extended forward, it should not bend at the knee until it is perpendicular to the ground.

The spine should be relaxed, but not bent, that is, the back is straight. The muscles of the press during sports walking tense up, the arms are bent and do not hang along the body. The body in the process of occupation by this species athletics must be collected and follow clear sequential steps. You must first step on the heel, and then roll the foot on the ground until the pads near the fingers come into contact with it.

Race walking competitions and distances

Race walking for a man is a competition at distances of 20 and 50 km, and for women only 20 km. Entry for juniors age groups indoors are 200 m, and at the stadium, as a rule, 400 m. For adults, 10 thousand m and 20 thousand m are held at stadiums, and in winter in arenas 3 or 5 thousand m among younger age groups, students. Men compete at a distance of 35 km in winter. A race walking championship can be held on a city street or in a stadium, and if it is winter, then in an arena.

Walking technique is evaluated by judges who are located along the entire distance - there may be 6-9 of them. They use yellow paddles to show the athletes warnings about violations - for example, bending the leg, and pass their cards to the main judge, who has the right to disqualify the athlete at any time - even at the finish line. If the World Race Walking Championships are taking place or Olympic Games, then the walker is excluded from the competition after one warning. In other cases, the chief judge does this after receiving three cards from different judges.

Olympic champions and records

In the passage of the distance of 20 km, the most famous male athletes were: Vladimir Golubnichy, Leonid Spirin and Robert Korzhenevsky. Race walking and women who became champions are Elena Nikolaeva, Olimpiada Ivanova and Olga Kaniskina. When passing the distance of 50 km, Andrey Perlov, Nathan Dix, Robert Korzhenevsky and Hartwig Gauder became famous for their victories.

In sports entries for 20 km, the champions were:

• World record: 06/8/2008 - Sergey Morozov (1:16:43) and 08/11/2012 - Elena Lashmanova (1:25:02);
• Olympic record: 09/22/2000 - Robert Korzhenevsky (1:18:59) and 08/11/2012 - Elena Lashmanova (1:25:02).

In sports runs of 50 km, the record holders are:

• World record: 08/15/2014 - Yoann Dini (3:32:33) ;
• Olympic record: 08/11/2012 - Sergey Kirdyapkin (3:35:59).

All these people are world champions in race walking, who deserve not only praise, but also admiration.

Education

Race Walking School is a training in the technique of this sport, which is significantly different from ordinary walking. Consider all the tasks that face a beginner:

• Introduction to technology. The trainer at a slow pace shows what race walking is, explains it distinctive features, the observance of which is the main thing in this sport. After that, the beginner is invited to independently walk several tens of meters a couple of times, so that the coach determines what mistakes he makes and how the next training should be carried out;
• Teaching the movement of the pelvis, legs. In the process of slow walking, a beginner athlete is taught the correct rotation of the body and arms at the moment one of the legs is on the ground. For this, opposite turns are used, that is, when the pelvis is turned to the left, the shoulders turn to the right. Attention is focused on the fact that the leg that touched the ground should remain straight until the moment of the back push and the other leg touches the surface. It is important to train along the drawn straight line so that the legs become as close to it as possible;
• Movement training shoulder girdle, hand In the process of sports walking, the arms are bent at a right or obtuse angle, they move in a straight line and do not intersect. The shoulders should be lowered, and the arms should be free from undue tension and move freely. To do this, the beginner is offered to perform his mini-entries with his hands behind his head, behind his back or in front of him. If the amplitude of their movement is small, then the lessons of sports walking are held with lowered hands;
• Training in full-fledged sports walking technique. To do this, perform a variety of exercises aimed at honing the individual elements of walking. The trainer pays attention to the position of the body, head, freedom of movement of the body and limbs. The coach closely evaluates the length of the step, the transfer of the foot, the timely separation of the heel from the surface;
• Improvement of the learned technique. At this stage of training, the athlete combines all the acquired skills together and begins to train hard to achieve complete coordination of all movements. It is time to pay special attention to finding the optimal pace of walking, frequency of steps, regularity of inhalations and exhalations. During this period, it is important to begin to increase the overall level of physical endurance, increase distances.

There are certain race walking standards by which competitors are judged. In addition to technology, speed is also important, an increase in which will allow you to achieve new records. You can increase it only by lengthening the step, which will not spoil the technique. The other way is to take faster steps, but this can lead to running, so don't risk it if you want your Race Walking World Cup.

Types of health walking

Improving walking is not only sports, but also its other types. For example, walking over rough terrain or uphill, which perfectly strengthens the gluteal, calf and thigh muscles. Thanks to such walks, you can improve your health and lose weight. Sports nordic walking is walking with modified ski poles, which is an excellent cardio load and promotes physical health.

Walking with intentional tension gluteal muscles when each foot is off the ground. This type of load is aimed at losing weight and strengthening the tissues of the pelvic region. Walking backwards is suitable for those who want to strengthen their back muscles. You must straighten your back, put your hands on your belt, and pull your stomach in and walk along a pre-selected straight path. Nordic or cross-country walking is a great way to lose weight and improve your health.

Walking for weight loss

Running and walking are 2 great way lose weight but second better themes, which has no contraindications and gives qualitative results already very soon. Overweight people tend to have problems with cardiovascular system, joints, spine, so walking suits them much more than running. So, how and how much you need to walk to lose weight:

• You should start at a slow pace so that the pulse grows gradually, and you can clearly determine the speed that is “convenient” for you. It is also necessary to stop slowly so that the heart rate and breathing are restored gradually;
• Aerobic warm-up before walking and stretching after it are mandatory parts of training;
• Watch the position of your body: your back is straight, your stomach is tense, your arms are bent. First transfer the weight of the body to the heel, and then to the ball of the foot;
• Drink water before and after training to prevent dehydration. If you feel like drinking while exercising, it's best to just rinse your mouth with water;
• Sports walking shoes should be of high quality - sneakers with a stiff heel, flexible toe, cushioning and breathable materials. Clothing should not restrict movement or interfere. On sunny days, be sure to use sunscreen and glasses;
• You need to breathe through your nose, and if you start to choke, then you have chosen the wrong pace and you should slow down;
• The first workout should be gentle - remember how many steps you have taken and follow this norm for a week. Then increase your rate by 500 steps and do this weekly to improve your performance and endurance;
• Walk better in the morning before breakfast, so the body will break down fats, and not the food consumed. If you train in the evenings, then do it 2 hours after dinner and 2 hours before bed;
• You need to walk at least 40 minutes, and preferably 1 hour a day. fast pace, then you will go through your 10 thousand steps, which doctors recommend that each of us take every day to maintain our health and slim body;
• The optimal frequency of recreational walking is 5 times a week, but you can train every day or only 3 days;
• The maximum effect of losing weight will be from walking uphill or over rough terrain, since you will need much more energy. You can alternate different kinds walking in one workout or in different ones - this will diversify your classes and, possibly, improve the results obtained;
• Do not forget about proper nutrition, which will also play a huge role in your weight loss. Even 20 km race walking will be ineffective if the athlete consumes fatty and unhealthy foods.

In addition to losing weight, walking, the speed of which is quite fast, will help you tighten the muscles of the buttocks and legs, which will already improve your figure. It will also help straighten your posture and feel lighter inside.

The benefits of walking

Race walking in Russia is very popular not only as an Olympic sport, but also as a recreational one. The benefits of this athletics discipline are as follows:

• Saturation of the body with oxygen, which has a positive effect on all processes occurring in it;
• Lowering cholesterol levels, normalizing blood pressure, increasing lung capacity;
• Prevention of salt deposits, strengthening of bones and prevention of osteoporosis;
• Improving well-being and preventing stress;
• Promoting weight loss and improving the condition of the skin;
• The study of all muscle groups, which strengthens the body as a whole and makes it more mobile and resilient;
• It is worth considering that 50 km race walking puts less strain on the legs and joints than 1 km running, and therefore it is less traumatic;
• Walking is suitable even for those people who are prohibited from any other types of physical activity.

As you can see, the benefits of health walking are enormous, which is why this sport is so popular among ordinary people who do not aspire to Olympic victories.

Athletics and race walking in particular are those sports that are aimed at increasing the endurance of the human body, strengthening its inner core, and increasing endurance. Walk and get healthier, leaner and stronger!