Race walking – no less effective way keep yourself in good physical shape than running. This discipline can be practiced both for the general health of the body and for professional level, preparing for competitions.
Moreover, race walking- Olympic track and field discipline. In the Olympic program, competitions for men are held outside the stadium, at distances of 20 km and 50 km, for women at 20 km. The first race walking competition was held in London in 1882, which consisted of five hours of continuous walking. Walking a distance of 50 km has become Olympic discipline in 1932, at 20 km - in 1956. In 1992 in Olympic program competitions among women were also included.
Race walking is an alternation of steps that must be performed so that the walker is constantly in contact with the ground, observing the following rules:
- It is necessary that the athlete maintains constant contact with the ground without any loss of contact visible to the human eye.
- The forward leg must be fully extended (i.e., not bent at the knee) from the moment of first contact with the ground until it passes the vertical.
- The pelvis moves around a vertical axis.
- The back should be straight, elbows bent at right angles.
- High speed of hand movement.
- Step frequency: 130-200 per minute.
- Step length: 90-120 cm.
Walking in the track and field program is the only event in which there is subjective judging. If in running athletes are removed from the race only in exceptional cases, then in walking practice disqualification at a distance is a common occurrence. There are cases when athletes are disqualified after finishing.
In addition to participating in competitions, millions of people use race walking for recreational purposes. Regular race walking brings enormous benefits benefits for 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.
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 a minimum of contraindications, but it is better to consult a doctor and also choose the right shoes.
It’s also great that race walking can also be a starting point for those who want to run properly. Many people start with it, smoothly moving into the phase of measured running.
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.
Types of race walking
You can walk in different ways: slowly stroll along the embankment, rush to work and knock over everything in your path, or even engage in sports discipline. But race walking itself can also be divided into several subcategories:
- Regular race walking. The main thing is to work with your hands correctly. They should bend like athletes do. The speed of movement reaches 7-8 kilometers per hour.
- An accelerated form of race walking. The speed can reach 12-14 kilometers per hour. Only professional athletes can walk like this. To achieve this pace, you will have to practice a lot.
- Sports nordic walking. In the middle of the last century, Finnish skiers invented new way support physical fitness in the off-season high level. Later it turned out that their method is effective for rehabilitation after severe physical injuries. And in the nineties, Nordic walking with poles became popular view sports. Its essence is to use two poles, reminiscent of ski poles. Thanks to this, up to 90% of a person’s muscles are simultaneously loaded, and calories are burned 20%-25% faster.
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.
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 while climbing a mountain. 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 basic rules of race walking are:
- Contact of the feet with the ground must be continuous. You need to step on the ground until the other foot leaves it.
- The front leg should not bend until the free leg is level with it in the vertical plane.
- The movement must be fast and impetuous.
- Your arms should be bent at the elbows to a right angle and work intensively with them back and forth. This will help increase your movement speed.
- Proper breathing plays a vital role during exercise. Breathe deeply and measuredly, the rhythm of your breathing should coincide with the rhythm of your steps. And under no circumstances start breathing through your mouth when you feel tired, this will only take away your remaining strength. Inhalation during race walking should be shorter than exhalation, then the lungs are better ventilated with air.
- It is important to ensure compliance correct posture. The torso should not be overly strained and its position should not be changed abruptly. Keep your body straight, avoid bending.
- To improve your race walking technique, contact a professional instructor or study the relevant literature.
- Don't leave both feet off the ground at the same time for even a fraction of a second, otherwise walking will become running. To increase speed, use sweeping arm movements and swing your pelvis, as athletes do. Remember: your steps must be uniform and your push off the ground strong.
- If you suffer from diseases of the cardiovascular or respiratory systems or have not exercised before, be sure to consult your doctor before starting exercise. This is important.
- Before starting your workout, take a few minutes to warm up. Warm up and stretch the muscles, especially those that are actively used during race walking. Repeat the stretching after finishing the session, after waiting until your breathing and heartbeat calm down. This will help consolidate the effect.
- Remember safety. Exercise in safe places (parks, squares) and do not expose your body to excessive stress, risking injury. Increase the load gradually. If you are forced to walk along the roadway, wear bright, visible clothing. Fans of evening walking are advised to wear reflective tape or wear clothing with an appropriate insert.
- Challenge yourself. When you notice progress in your classes, speed up the pace and take wider steps. Walk long distances. The health benefits will be greater and you will feel like a winner.
- A glass of water drunk a quarter of an hour before training will help avoid dehydration.
- To accurately measure distances traveled, use a pedometer. But keep in mind that while showing accurate results when walking on a flat surface, it may make mistakes when walking on hills. Regardless of your desire, the length of the step changes.
- Special weights will help increase the intensity of exercise. These can be Nordic walking poles, small hand dumbbells, or weight vests. The heart rate and fat burning rate increase due to their use. True, the risk of joint injury also increases. Be careful.
- To ensure that race walking does not harm your body, but rather improves your health, it is important to select the optimal load. It is individual for everyone. According to experts, a good load for men is 56 kilometers walked per week, for women - 49 kilometers.
- Don’t chase record distances at the expense of your health. Listen to your body and learn to understand when you need to stop. If you feel a little tired after walking the first kilometer, the pace can be considered optimal. If you're a little out of breath, slow down. When it starts to tingle in your side, switch to a calm walk, and then stop to rest for a few minutes.
Race walking will help you feel healthy and maintain excellent physical shape at any age. This is definitely a discipline worth trying.
The learning process in race walking begins with teaching technique. Despite the apparent simplicity of movements in race walking, the process of learning technique is always a long process of developing a new and complex skill. Learning to hold a straight leg at the vertical moment does not require much time. The difficulty lies in the ability to correctly alternate muscle contraction with relaxation with relatively small amplitudes of movements performed with high frequency.
Behind the apparent simplicity of movement in race walking, there is hidden a very complex, precisely coordinated activity of the neuromuscular system, caused by the processes of excitation and inhibition, which makes it possible to combine work and rest. Eliminating many muscles that do not produce a beneficial effect from work, making walking natural and free, learning to maintain double support at high speed are far from simple tasks, requiring a lot of time to solve.
Technique training can begin from the very beginning. early age(10-12 years), but this process will continue for many years along with the growth of sports skills.
The main task of education is to teach correct technique race walking, perform it freely, without excessive tension, at different speeds of movement, and also determine the optimal speed (tempo and step length) for each student. To solve this problem, a methodological sequence of training is proposed below, and specific tasks, tools and guidelines are given.
Task 1. To familiarize with the technique of race walking.
Means. 1. Explanation of the features of race walking techniques. 2. Demonstration of race walking (demonstration by the teacher, viewing of films, film loops). 3. Attempts to perform race walking techniques.
Methodical instructions. The teacher or walker demonstrates race walking several times after explaining its technique. Walking is carried out at normal competition speed, as well as slowly. Trying to reproduce the walking technique, students walk 2-3 times for 50-60 m, and the teacher draws their attention to the main mistakes: bent legs in the front support phase and at the vertical moment, tilting the body forward and backward, general stiffness of movement, etc. .
Task 2. Teach the correct movements of the legs during race walking.
Means. 1. Walking, in which the leg is placed straight on the ground and remains in this position until it becomes vertical. 2. The same exercise with a constant increase in speed.
Methodical instructions. When walking, the foot should be placed on the ground from the heel, followed by a roll over the entire foot. It is useful to remind students to actively straighten the leg by the time it is placed on the ground, and not before. Otherwise, you will end up walking with a “swing”, which contributes to the transition to running. Actively bringing the shin forward should be recommended only to those who have difficulty in extending the leg at the beginning of its landing.
Task 3. Teach the movement of the pelvis during race walking.
Means 1. Walk with energetic, wide strides, focusing on the movements of the pelvis around the vertical axis. 2. Walking in a straight line, putting your foot out after some rotation around the vertical axis. 3. In a normal stance, alternating transfer of body weight from foot to foot (without moving the arms). 4. The same with moving forward, taking small steps, placing your foot from the heel.
Methodical instructions. Each exercise is repeated several times (depending on the mastery of individual elements of the technique). The distance in these exercises is 50-100 m. If the student transfers the body well from foot to foot without becoming too stiff, then the 3rd and 4th exercises can be skipped. The 2nd exercise can be performed along the running line of a stadium treadmill. In the 2nd and 3rd exercises, the feet should be placed straight, without turning the toes outward.
Task 4. Teach the correct movements of the arms and shoulders during race walking.
Means. 1. Imitation of hand movements in place. 2. Walking with your hands behind your back. 3. Walking with almost straight arms. 4. Race walking with active work of the shoulders and arms.
Methodical instructions. In the 1st exercise, do not allow movements in the transverse direction. Movements should be free, without unnecessary tension. When performing the 2nd exercise, it is necessary to point out to those practicing the need for active shoulder movements. In this case, the hands can be clasped behind. In the 3rd exercise, perform arm movements widely and freely. The walking distance in these exercises is 100 m.
Task 5. Improving race walking technique.
Means. 1. Race walking with at different speeds: slow, medium, fast. 2. Race walking on a bend along an inclined path (down, up), along the highway.
Methodical instructions. When improving the technique, it is necessary to pay attention to: a) the position of the torso and head;
b) softness, freedom of movements of the torso, legs and arms;
c) a sufficient length of step, free movement of the leg, make sure that the foot swings as low as possible; d) timely (not early) lifting of the heel from the ground; e) consistency of all movements.
When walking, you need to avoid excessive vertical and lateral vibrations of the body. The walking distance gradually increases to 400-800 m or more.
When improving the technique of race walking, each student must, with the help of a teacher, determine a walking pace that is convenient for them, the optimal ratio of the number of inhalations, exhalations and steps, etc. When walking on an inclined path, students need to pay attention correct position torso, when walking uphill, tilt your torso forward depending on the steepness of the slope, and when descending, skillfully lean back.
Some athletes cannot fully extend their leg (or even legs) during the support period. In this case, the following exercises are recommended:
1. Walking uphill with an emphasis on straightening the leg at the knee joint.
2. Walking with the torso tilted forward (it is necessary to straighten your legs, your arms help straighten).
3. Walking with the torso tilted forward for each step, and if in front left leg, then her left hand touches her foot.
To eliminate “slapping” walking and strengthen the lower leg muscles, the following exercises are used:
1. Legs in a wide step, the rear leg on the entire foot, the front leg on the heel. Go to back toe standing leg, on the entire foot of the leg in front, then take the starting position.
2. Attach the loops to the gymnastic bench or floor at a distance of 60-70 cm from the wall. Standing with your back to the wall, stand in the loops with your toes and, without using your hands (or with a little help), bend your whole body back until you rest on the wall. Then return to the starting position.
3. Walking, which emphasizes placing the foot from the heel with a sharp roll to the toe.
4. Walking on soft ground.
To improve the rotation of the pelvis around the vertical axis, the following exercises are recommended:
1. Feet width apart, hands in front of the chest. Mutually opposite turns shoulder girdle and pelvis.
2. The same, the arms move as during race walking.
3. Walking with a “twist”, step with your left foot not so much forward as far to the right, and with your right foot far to the left.
4. The same, but place your foot in a straight line (walking in a straight line). Move your foot forward, not to the side.
5. Standing on your left leg, your right leg bent in front, your arms in front of your chest. Pull back sharply bent leg right and left, emphasizing the movement to the left with movements of the arms in opposite directions.
6. The same, but with support from your hands.
7. Jumping, sharply turning the pelvis around a vertical axis to the right and left.
8. Walking with the left side forward, the right leg moves once in front of the left, another time behind it, with a sharp turn of the pelvis.
9. The same, but on the right side.
10. Walking with your toes inward with a preliminary rotation of the pelvis around a vertical axis. Step length 40-50 cm.
11. Race walking “snake” 2-4 m to the right and left. To improve the movements of the arms and shoulder girdle, the following exercises are used:
1. Race walking - clasp your hands in front of your chest.
2. Race walking - hands behind your head.
3. Race walking - with a stick on the shoulders and with a stick at the back of the elbow joints.
Walkers achieve high athletic results thanks to many years of long-term training. If adult athletes begin training, then, as a rule, they spend 4-5 years on systematic improvement before meeting the standards of a candidate master of sports (CMS) or master of sports (MS). There are individual, exceptionally gifted athletes for whom this period was somewhat shorter: L. Spirin, V. Soldatenko, N. Smaga. But there are athletes who achieved true mastery only in 6-7 years, starting their training in childhood or adolescence: V. Rezaev, N. Vipichenko, A. Solomin, etc.
The basic principle of long-term training is gradual increase in training load; this is achieved by increasing both the volume of training means and their intensity.
Until a certain time, mainly the volume of training means increases, then the training effect is achieved by increasing the intensity, both absolute (exercise intensity, speed of passing distance segments) and relative, i.e. an increase in walking and running performed at a heart rate of 130 beats/min or more.
If we take general physical training means, then in the first years of training their role and importance is greater than in subsequent years, when the development of the athlete’s basic qualities has already occurred, i.e. the prerequisites for more specialized training have been created. We also note that improving technique remains a constant concern for coaches and athletes throughout their long-term sports career.
Long-term training in race walking has several stages. If adults begin to train, then the path to improving them has the same direction as for children, but the stages are shorter in duration.
The first stage is the pre-training stage (9-11 years).
The second stage is the stage of initial specialization (12-15 years).
The third stage is the stage of in-depth specialization (16-18 years).
Fourth stage - stage sports improvement(19 years and older).
The main task of the stage is to select capable children who are predisposed to long-term aerobic work, i.e. to walking. No less important is the task of getting kids interested in race walking. Success will come to the coach only if the selection problems are solved correctly at this stage, and the guys will have a great desire to train in this particular form athletics.
Experience shows that optimistic real forecasts of children’s sports results, meetings with the strongest runners of the USSR or union republics, familiarity with the history of the performances of Soviet runners at the largest sports competitions- all this contributes to the creation of increased interest in race walking. If during the preliminary training the children do not develop a certain interest in race walking, it is difficult to retain selected groups for subsequent specialization in walking.
It is necessary to select children predisposed to successful improvement in race walking based on exercises and sports that have direct relation for endurance: long cross-country runs, skiing, road running, walking, and also based on the results of training competitions in walking for 1, 2 and 3 km.
Selected for preliminary stage training and those who have expressed a desire to engage in specialized race walking groups move on to the stage of initial specialization.
Objectives of the initial specialization stage: creating a foundation of theoretical knowledge, developing physical qualities, especially endurance as a dominant quality, further mastery of the skill of race walking, familiarization with the basics of walking technique; improvement of volitional qualities necessary for a future master of sports.
The stage is characterized by the saturation of various physical exercise directly related to general physical training, since the arsenal of special physical training means is very limited, and this noticeably tires the central nervous system of those involved. It is especially important not to forget about the emotionality of training sessions, so that the children do not lose the desire to engage in race walking.
Training means at the stage: race walking at different speeds; special walking exercises; running - from slow running with a pulse of 180 beats/min or more; skiing, regular walking.
During this period, children can successfully compete in running, skiing, and other activities. types of lung athletics.
Over 3-4 years of preparation at this stage, the total volume of special means can increase from 2000 to 3900 km per year, and the volume of special means performed at a heart rate of 130 beats/min and above over the same period can be equal to 900-2700 km.
Competition speed (speed close to the threshold of anaerobic metabolism of ANNO) can increase to 400-450 km; number of training sessions - up to 550-600 (counting morning classes), of which 35-40% will fall on general physical fitness; number of competitions in walking only - b-8.
Control exercises at the stage are: running 60, 100, 800, 3000 m; standing long jump, standing triple jump; medicine ball throw (3 kg); skiing 3 and 5 km, race walking 3 and 5 km. For 15-16 year olds, skiing and 10 km race walking can be successfully used.
For the stage of initial specialization, the periodization of year-round training is conditional. Much depends on the local calendar of competitions, calls in health camp, participation young athletes on a long hiking trip, etc.
At this stage, there is a further increase in the training load. First of all, the number of training sessions increases, the total volume of special means, as well as the volume of special means performed at a heart rate of 130 beats/min or more (the so-called relative intensity).
The share of general physical training is noticeably reduced, but the number of competitions increases to 10-11 starts per year. Special physical training becomes the main one. At the stage of in-depth specialization, it is necessary to learn how to maintain double support at very high walking speeds. The objective of the stage is to achieve results I sports category or even kms.
The total volume of special means reaches 4500-4750 km per year.
Control exercises: race walking 3 km - 12. 50.0-13. 00.0; race walking 5 km - 21. 50.0-22. 00.0; race walking 10 km - 44. 40.0-45. 30.0; 3000 m run - 8. 56.0-9. 10.0; standing triple jump - 7.50-7.70; medicine ball throw - 13.00-13.50 m; skiing 10 km - 34.30-36.30.
Year-round training
The preparatory period lasts 26 weeks and consists of general preparatory (10 weeks) and special preparatory (16 weeks) stages (Table 1).
Table 1. Approximate plan for year-round training of speed walkers at the stage of in-depth specialization (16-18 years old)
Objectives of the general preparatory stage: increasing the level of theoretical knowledge, the general level of functional capabilities of the body, developing general endurance, comprehensive physical training, improving race walking techniques.
Training means: regular and race walking, running, general developmental exercises, sports games, swimming, special walking exercises to improve walking technique and develop the necessary qualities (for example, to develop the so-called strength endurance).
The special preparatory stage of year-round walking training has the same tasks as the general preparatory stage, but the task of improving special endurance and walking speed is especially emphasized. The training tools are the same as in the previous stage. Over the course of 16 weeks, walking speed during training segments increases gradually. By the end of the stage, the speed of completing the training segments may slightly exceed the average competitive speed of the result planned for the year. Special training- summing up for competitions is not carried out. Competitions are considered as monitoring the athlete’s fitness state.
The competition period lasts 22 weeks and consists of two stages: the early competition stage (8 weeks) and the main competition stage (14 weeks).
Objectives of the first stage of the competitive period: increasing the level of theoretical knowledge; further development and improvement of the physical, moral and volitional qualities necessary for a walker; preparation for maximum stress; improving walking technique, in particular maintaining constant contact with the ground when high speeds movement.
Training means: general developmental exercises carried out during warm-up and evening training sessions, special walking exercises to improve race walking technique and develop speed; race walking at different speeds (up to the maximum possible); running at a uniform and variable speed and, finally, regular (ambulatory) walking, used for the purpose active recreation and maintaining overall endurance at the required level.
The tasks of the second stage (main competitions) of the competitive period are the same as at the previous stage, but here the main task is to achieve sports uniform and maintaining it throughout the entire second stage.
The training tools are the same as in the previous stage.
During the transition period, the following tasks are solved: a) maintaining physical fitness at the achieved level; b) gradual reduction of special training load; c) providing active recreation; d) improving race walking techniques; e) increasing the level of theoretical knowledge.
The transition period of training is the period of the “big wave” in the decline of the load. Training of walkers in the transition period is varied both in the use of means and in the dosage of exercises.
The fourth stage should be considered as an organic continuation of the third - the stage of in-depth specialization. Highest achievements in race walking are achieved by adult walkers who have quite a long, many years of experience in race walking. The most favorable age for showing record results among fast walkers has been determined to be 24-28 years old, but deviations in both directions are also found here. The stage of sports improvement is characterized by the use of the principle of individualization. To achieve MS standards, a further increase in the training load is necessary.
The training load is increased by increasing the total volume of special training means, race walking at a heart rate of 130 beats/min or more, increasing competitive speed, etc.
The periods and stages, as well as the tasks, means and methods of training correspond to the previous stage. The principles for constructing monthly and weekly cycles also correspond to the stage of in-depth specialization.
We present an approximate plan for year-round training at the stage of sports improvement (Table 2).
Preparation for competitions. At ENPP it is necessary to reduce the load in classes, although the amount training days may remain the same. Load reduction in individual training sessions necessary to accumulate strength before the competition.
The control walk of 10-15 km should be carried out 10-12 days before the start of the 20 km, and the control walk of 30-40 km - 16-20 days before the 50 km competition.
Table 2. Approximate plan for year-round training of a runner at the stage of sports improvement (19 years and older)
In cases where an athlete has to perform quite often in competitions, conducting a control walk is inappropriate.
Immediately before a competition, athletes usually rest for 2-3 days. On the eve of the competition, it is useful to warm up for 50-60 minutes at those hours that coincide with the competition hours the next day.
It is also advisable to perform race walking over short periods (200, 300, 400 m) with very high intensity, but the number of repetitions should be small (2-4).
The competition day routine should, if possible, not differ from the routine of previous days.
On the day of the competition, warm-up should be done 50-60 minutes before the start of the competition. Rest after warming up can be 10-15 minutes. The walker's warm-up consists of slow running, race walking, general developmental and special exercises. preparatory exercises. In order to walk the first lap or the first kilometer of the distance more freely, the warm-up includes mincing walking and acceleration 3-4 times for 60-100 m. Very often, walkers alternate performing general developmental and special exercises in the warm-up with slow walking or slow running. It is recommended to finish the warm-up with race walking for 300-400 m at the speed planned for the first lap (at the stadium) or the first kilometer (on the highway) in this competition.
It is advisable that each walker have a tactical plan for covering the distance. For example:
1. Start strong from the start (the goal is to get ahead of the other participants), maintain the resulting gap until the end of the distance.
2. Speed up your walking in the middle of the distance and thereby ensure your victory.
3. If the first half of the distance is relatively weak, count on victory by quickly completing the second half or the last part of the distance (less than half).
4. Cover the entire distance evenly as planned average speed etc.
Some walkers, for tactical reasons, use jerks and accelerations at a distance in order to create unfavorable conditions for their opponents (if, of course, the latter accept these jerks and accelerations).
Sometimes it is advisable to go in a group of competitors (headwind, team competition, the presence of the most experienced participants in the group, etc.). At the same time, you need to take into account that you can get into someone else’s pace of movement and not show the desired result.
The tactical plan is drawn up independently or together with the coach. In this case, you need to take into account the composition of the competitors, your capabilities and the capabilities of your opponents, the terrain, weather and other factors. A planned tactical plan allows the walker to feel more confident at a distance.
Particular attention should be paid to the 50 km distance, where success depends on the ability to correctly distribute forces.
The 20 km races start approximately 8-10 times a year. This number may also include 10 and 5 km competitions. Stayers perform 6-7 times, of which at their signature distance - 2-3 times.
The interval between competitions (rest and preparation for the next competition) for 20 km should be approximately 16-20 days, for 50 km - up to 30 days.
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 variety aerobic exercise aimed at strengthening muscles and burning 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 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 rather than 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 muscle corset you train your lungs, heart, and increase the elasticity of your 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, the impact load is 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 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 a good warm-up or have a short foot massage.
Who should pay attention to this type of sports activity? Definitely everyone! People of any fitness level, gender and age can enjoy useful walks. If you have any medical conditions, consult your doctor before starting training.
How to learn race walking
In order to learn proper race walking, it is not necessary to turn to 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. Important role posture also plays a 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 you have any chronic diseases, do 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 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.
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 the most beneficial for weight loss. 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. Particular 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 thing important rule: Do not 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.
Maximum effect can be achieved by maintaining a brisk walking pace for at least an hour every day. After a week, you will feel lightness in your body, firmer buttocks, and even breathing. Race walking, without a doubt, has its positive impact. All cells of the body are saturated with oxygen, shortness of breath completely disappears, and fatigue occurs less and less often. 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 burnt large number calories, cholesterol levels decrease, the process is slowed down, 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 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.
