Raul Gonzalez walks faster than any other person in the world. He was the winner of two gold medals in the relatively obscure sport of racewalking at the 1984 Olympics in Los Angeles. Gonzalez set two Olympic records, winning the 20-kilometer race (12.4 miles) with a time of 1 hour, 23 minutes, 13 seconds and the 50-kilometer event (31 miles) at 3 hours, 47 minutes, 26 seconds.
It may not have been the most popular sport at last year`s games but in the months since, more and more people have come to realize that they can achieve the same aerobic benefits with racewalking as with jogging -- and without the physical stress.
Racewalking is a natural transition from regular walking. It is similar because one foot is on the ground at all times, but different because the support leg must be straight as it passes under the body. The hips should move front to back, not side to side.
The arms, which add balance and power, are bent at a 90-degree angle and drive over the hips. With practice, the whole body works together. Good posture, relaxation and efficiency are the signs of a good walker.
Racewalking has many benefits over other walking styles. With regular walking, a person can`t go faster than 4-5 miles per hour without breaking into a jog. Through racewalking, the body can achieve faster speeds since it is gliding over the support leg and maximizing the effectiveness of the whole body. The exercise helps slim down the hips and buttocks and gets the shoulders back and down.
Scientific studies indicate racewalking is less jarring to the joints than jogging, and the more skilled a person becomes the less impact force there is at a given speed.
In a 1979 study, racewalking was shown to burn 10 to 15 percent more calories than walking or jogging. In a variety of studies, cardiovascular parameters have improved because of racewalking programs.
A study of a group of master competitive racewalkers in their 50s to 80s showed physiological characteristics of men in their 20s. Once the racewalking style is mastered, it is only a matter of time before people can get up to their training heart rates, and they can walk faster than is accountable by conditioning alone.
If you would like to incorporate racewalking into your exercise plan, I recommend attending a certified walking clinic to learn the technique. Then add 10 to 20 minutes of racewalking to your regular walking sessions.
Increase the time until you`re racewalking your entire 45 to 60 minutes. Don`t worry about getting up to your training heart rate the first few weeks because you are breaking in new muscles. Also, do not forget to do warm up and cool down stretches and activities.
If you have angina or high blood pressure you should pay attention to relaxing your upper body -- shoulders, neck and arms; drop your arms slightly from the 90-degree angle and do not pump the arms too vigorously.
If you are hurting anywhere, make sure you are not going too far, or walking too fast too soon. In addition, be sure you are maintaining the correct posture and you have done the proper pre-walk strengthening and stretching exercises. While overstriding slows you down when racewalking, periodically change your stride length to help decrease fatigue. Remember to drink fluids periodically and wear appropriate walking shoes.
PUBLICATIONS ON RACEWALKING
Race Walk to Fitness, by Howard Jacobsen, 445 E. 86th St., New York, N.Y. 11028.
The Valiant Heart: From Cardiac Cripple to World Champion, by Gordon Wallace, 102 Aztec St., Prescott, Ariz. 86301.
Walkout to the Joy of Racewalking, pamphlet including racewalk contact in your area. $1 donation to Spirit of Movement, 1124 1/2 Corning Street, Los Angeles, Calif. 90036.
Ohio Racewalker, a newsletter of national and international events, $7 a year, write to 3184 Summit St., Columbus, Ohio 43202.