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Race walking - rules and benefits.

Race walking is the most accessible and most difficult type of sports activity compared to running. The difficulty of this sport lies in the correct execution of the walking technique. Walking is about more than just getting around, it's a way to engage virtually every muscle in your lower extremities, glutes, and lower back.

The rules of sports walking do not allow conventions, since it is precisely due to the precise execution of leg movements and placing the leg on the support (ground), the load is distributed to the muscles, joints, ligaments. Compared to running or normal brisk walking, the leg brought up for stride does not bend at the knee. This specific maneuver with alternating leg movements causes the wobbling effect of the hips, since when the leg is straightened, the hip joint is involved in the movement.

A feature of sports walking is also an increase in cadence, due to which speed appears. But unlike running or walking, turning into running, with the correct execution of the sports walking technique, one of the legs is always in contact with the support. The so-called phase of flight, when both legs are off the ground, is considered a gross violation of the walking technique. The foot during race walking is not placed according to the toe-heel principle, but according to the heel-toe principle.

When walking, mileage and counting steps are important, for which a pedometer is purchased. You can also practice walking on the treadmill at a set low speed.

What are the advantages of sports walking over other types of walking (including running)? During race walking, joints and ligaments are more involved in the load, which strengthens the ligamentous apparatus of the lower extremities and the hip joint. The muscle corset of the lower extremities, buttocks and lumbar spine is tightened and becomes more resilient.

The speed that is developed during sports walking allows a significant amount of energy to be expended, which has a positive effect on the burning of calories.

The advantage of sports walking is its general availability and the absence of any special devices, sports equipment. All that is needed is comfortable lightweight sneakers with a springy flexible sole and a loose tracksuit that does not tighten the hip joint area.