How to Racewalk

Racewalking Technique: Feet

Racewalking: Feet

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• One foot must constantly be in contact with the ground. The lead foot must make contact before the rear foot looses contact.
• Landing too far forward of the torso is over-striding and an inefficient technique that will slow the pace, cause "soft knee", and possibly lead to an injury of the Iliopsoas (groin) and Popliteal (behind the knee) muscles. On up hill terrain, the hamstrings and gluteal muscles can be injured by over-striding.
• Land on the heel, ankle flexed within your range of motion. Roll straight forward through the center of the forefoot and off the end of the toes. Be sure not to lift the toes when flexing the ankle - this can stress the tendons at the top of the ankle.
• As the advancing foot has rolled off the toes, keep the ankle relaxed and the toes pointed towards the ground until past the supporting leg, at which time the ankle will begin to flex in preparation for the heel plant.
• Anterior Tibialis (shin) tightness, burning, or soreness may occur in the beginning, so take it easy until these muscles become conditioned.

• Preparing to Learn to Racewalk
• Racewalking Technique: Head and Posture
• Racewalking Technique: Arms
• Racewalking Technique: Torso
• Racewalking Technique: Feet
• Racewalking Technique: Hips
• Racewalking Technique: Legs and Stride