Regular walking is considered a great way to exercise, but often it doesn’t elevate the heart rate sufficiently for serious cardiovascular benefits.
Enter race walking—an Olympic event since 1904—that combines intense cardio benefits of running without the joint-pounding impacts.
“Race Walking provides all the health benefits of running but significantly reduces wear and tear on your joints,” said Jeremy Goldstein, founder of Fastwalker.com.
“You’re achieving rigorous cardio exercise while strengthening your hips and knees, which positions you for excellent long-term health.”
Unlike a leisurely stroll, race walking involves dynamic, purposeful movements designed to elevate the heart rate rapidly. Utilising vigorous arm swings, hip rotation for increased stride length, and strong calf pushes to propel forward, race walkers engage their entire body in ways most traditional exercises cannot match.
“When done correctly, you’re getting a total body workout,” Goldstein said.
“The arms, core, hips, and legs are all activated extensively.”
Olympians can cover a mile in 5 minutes and 31 seconds.
Goldstein said: “It’s a remarkable feat, combining incredible speed with minimal joint impact.”
Those hesitant to fully adopt race walking’s precise techniques and official rules can still incorporate its fundamental concepts into their walking routines for enhanced benefits. Fastwalker.com features instructional videos to help newcomers learn essential techniques.
Goldstein advises cautious progression: “Race walking is more challenging than it appears, rapidly raising your heart rate. Beginners should first familiarise themselves with the proper form before increasing speed or distance.”
