25. May 2018

Attachment to no 332 weekly.

 

A brief look at RACEWALKING

I love RW, I love to RW, I love to talk about RW, and that’s why I am sitting here today typing away.

 I enjoy sharing my knowledge and experience with you, which I gained over many years of training and racing since starting RW in 1985.

Racewalking has become a very popular sporting event in recent years. Much more popular than it was 30 years ago.

Example: - When I started work at PMC Phalaborwa in 1989. Arriving on a Saturday. I did some RW over weekend. Children screeching and laughing and pointing fingers at this guy doing this “hip waggle” action that was never before seen in that part of the world. Monday morning, the secretary in Personnel department said: - I saw this funny guy yesterday doing the strangest way of running I have ever seen. That man was YOU! Shame, I am so sorry, what injury did you have that caused you to be able to run only like that???

Many young people reckoned RW is not cool, it’s boring. Some try and justify their rejection by saying: - It does not make sense to walk, because running is faster. (Cross country, hurdles, steeple chase???). Don’t you run faster on a level straight track or road??

Let’s leave these ignorant, disbelievers behind us because…..

Things have certainly changed. Mainly due to millions of people have now discovered that walking, exercise walking, aerobic walking, power walking, speed walking and even pole walking is recognized as the number one exercise a person can do and enjoy and have fun doing it.

 

Millions even billions of people walk every day. Why not take it on as a sport??

RW is only one small step more advanced and a little more difficult than plain walking or for that matter running. Why?

Running and walking are not judged. RW is judged.

In Running, you can skip and jump, cartwheel, go on hands and knees, walk backwards, anything goes. Look at Comrades finishers, crawling over the line on hands and knees.

RW is judged, and not everybody can RW.

RW must be learned and practiced in order to “get it right”.

Just bending your arms 90°, the typical RW stance, and walking a little faster than a normal walk, can hardly be considered as Racewalking.

 To RW just takes a little more, however don’t let this alarm you, perhaps you have the natural ability and talent to excel in this wonderful sport of RW. It requires from you a lot of hard work, dedication and patience. Believe me, it’s worth it.

I mentioned earlier that RW is judged. What is meant by that? It is the only T&F event that is judged, just like Figure Skating, Gymnastics, Board Diving. Dancing. The question is: - What is judged in RW.

RULE 1.The leading leg must be straightened from first contact with the ground, until the vertical upright position. No bent leg, no creeping.

Rule 2. Contact with the ground must be maintained. No visible contact is lost with the ground. Visible to the human eye, (not a camera, video etc.).

There are no other rules to obey. A RW tries to get from A to B, start to finish as fast as he/she can within those two rules, and without being DQ’d (Disqualified).

Three ‘red cards’ from three different judges, and you were DQ’d in the past, now the rules have been changed. After three ‘red cards’ the chief judge stops you, you go into a ‘PIT LANE’ where you stop for a specific period, depending on the length of the race. Then you may continue racing. Only after an additional ‘red card’ will you be stopped and prevented from finishing the race.

That takes care of the LEGALLITY part of RW.

The Key Points to consider, note and aim for, in your attempt to become an elite RW are these: -

1. POSTURE: - Maintain Good, ideal, perfect POSTURE

2. STYLE:-Effective and efficient STYLE

3. BIOMECHANICS: - Use of your body’s natural ability and make-up, SYMMETRY, BIOMECHANICS.

4. RW TECHNIQUE: - Applying RW Legality, applying sound, good RW TECHNIQUE

Perfect, good and sound TECHNIQUE applied in RW, broken down into the various elements: -

1. WALKING SPEED, the definition of RW speed.

2. STRIDE LENGTH, over-striding, and the ideal, most efficient split.

3. STRIDE FREQUENCY, increase in turn-over rate, and improve CADENCE.

4. USE OF FEET, make better use of feet, improve propulsion.

5. LINE WALKING, keep to the straight line, TOE THE LINE.

6. KNEE DRIVE, drive knee forward, low, 90°, and pendulum is short, Metronome effect.

7. FOLLOW THROUGH, low for efficiency, smooth RW action, looks good.

8. SHOULDERS POSITION, low and relaxed, away from the ears.

9. ARM STROKES, close to body, no “Chicken Wings”, center line front, 85/90°, past hip rear.

10. HIPS, forward hip rotation, “use your hips more”

11. “WALKER MUSCLE” one of many muscles critical for effective RW.

12. CORE STRENGTH, LEG STRENGTH are both critical in RW

Let’s start and discuss these points in turn and in a bit more detail.

 

 

POSTURE

What is meant by maintaining perfect posture?

I can’t say it with any more emphasis than this: -

Perfectly good and proper POSTURE is absolutely without a doubt the most critical and fundamental basic aspect of good RW.

Getting your body “LINED UP” properly before you take your first step, and very important, keeping it there, throughout your entire work-out or race is critical, it will reward you, and you will be less fatigued. You will last longer and it will help you in developing an overall better posture during your other normal day’s activities.

Keep in mind, as you’re walking speed increases with regular and correct training, the requirements for good posture increases as well.

Good posture is important, it helps our bodies to function at top speed more effective. It promotes movement efficiency and also our endurance. It contributes to that overall well feeling as we RW along. This is just what we want, is it not???

I would go as far as stating, that the slowest RW’s have the poorest posture, and the fastest RW’s have perfect, flawless postures.

Good posture is also good for PREVENTION…If you have poor posture your bones are not properly aligned and your muscles, joints and ligaments take more strain than nature intended.

Faulty posture will cause fatigue, muscular strain, later followed by pain and eventual injury. Lower back problems are often associated with and caused by poor posture.

STYLE

There are as many RW STYLES, as there are men and women RW. Everyone has a different style, sometimes peculiar, sometimes funny, or bouncy, or lanky, how about swaying, upright, bent, floppy, tense, cramped, relaxed, flowing, gliding and a dozen other descriptions that could be used in describing RW’s different styles.

We are all individuals who are interpreting and trying to apply to the best of our ability good RW TECHNIQUE, and thereby displaying our individual STYLES.

The reason why RW STYLES are often so different, is because best possible RW TECHNIQUE, perfect TECHNIQUE that would result in all round better efficiency, better performances, faster times, are applied by individual RW differently. Often incorrectly, sometimes completely ignored.

If we could all apply the principles of basic good RW TECHNIQUE correctly, there would not be such vast differences in how we apply those principles in our RW STYLES.

TECHNIQUE refers to RW under the constraints of the two RW rules. A Walker who walks with continuous contact and straightens the leading leg from initial plant to the vertical support position or phase, is exhibiting the correct RW technique.

However, each individual has his/her own STYLE. A RW’s STYLE is the total sum of all the different variations a walker in action displays in ARM ACTION AND CARRAGE AND SWING, BODY POSTURE,HIP DRIVE AND ROTATION, FOOT PLACEMENT, FOLLOW THROUGH ACTION AND KNEE/LEG DRIVE, ROLL-OFF SPEED, POINT OF REAR PUSH-OFF, STRIDE LENGTH, and all other actions a RW applies during forward progression.

I hope this makes for better understanding the difference and meaning between TECHNIQUE and STYLE.

 

 

BIOMECHANICS.

The BIOMECHANICS of individual bodies differ vastly. To some walkers, racewalking comes naturally. It is just a minor adjustment change from walking briskly. Others need some patience and practice to learn to RW and gradually ingrain and improve on good TECHNIQUE, eventually walking faster and faster. Some walkers take longer and some sadly never, “never make the grade” so to speak.

IT’s all to do with the bodies BIOMECHANICS. They are the internal and external forces that impact on your body and your skeleton. Biomechanics determine how our arms and legs function and operate and allow the range and control of our movements.

Symmetry effects the body’s biomechanics to a large extent in the ability to racewalk, in the same way as it effects in other sports such as running, swimming, cycling and rowing.

Racewalking is considered as being mainly injury free. However we do have the odd pains and niggles.

We frequently hear: -Oh, my left hamstring, right Achilles, my left hip, my right shoulder, left calf……etc. it aches, is sore, got a pain…..

Please note they are all singular symptoms and ailments. It is never both. Have we not got two hamstrings, legs, arms and feet??

SYMMETRY, --- Symmetry is a state of having two halves that are mirror images of each other.

In all the sports mentioned above, symmetry plays a major role, and those sports include racewalking. Symmetry in RW means that your left arm swing and movement should be a mirror image of what your right arm is doing. Your right foot, leg, hip, shoulder, should mirror image the other sides equivalent.

You cannot excel in RW unless your symmetry is perfect, or at least near perfect. Having said that, it does not mean that we should stop RW, Let’s be absolutely clear about that. However, it means that not everyone who takes his/her training and racing serious, and trying their absolute best, can or will ever look as good and race as fast as Lebogang Shange, Wayne Snyman or Marc Mundell.

Our bodies BIOMECHANICS and SYMMETRY to a large extend determines our limitations and what levels are achievable on our RW journey.

 

 

1. RACEWALKING TECHNIQUE

   1. Walking Speed

   2. Stride Length

   3. Stride Frequency

The walking speed is a function of your stride length multiplied by your stride rate. To go faster you need to increase one or the other or both. Since a walker’s stride length is limited, because we must maintain contact with the ground, unlike when running, we must strive to maximize stride rate, meaning the number of steps per second, per minute, and so on. This ‘steps turnover rate’ is also described as CADENCE. It’s very important to give lots of attention to “step rate” in training sessions. Limiting your stride length in front of your body, will result in added turnover rate and speed. Besides you looking a better, smoother RW, and more important than your looks, your new acquired technique looks more legal and pleasing to the judges.

Increase your stride frequency, your leg speed. It is relatively easy to achieve. It reduces resistance, and it requires less effort to RW.

Do not over- stride. This is the most common handicap RW impose on themselves.

The further the heel lands in front of the body on first contact, the more power and energy you have to generate to lift your body up and over the lead leg. It further gives you a more pronounced too early flattening out, because heel strike is at a more acute angle.

Overstriding has a braking effect in front, coupled with flattening out early in front before the body gets fully up and over. This mode of long strides, touching down far in front, followed by roll-off, push-off, simulates a “pole vault”. It is inefficient, besides being more likely to be pulled up by judges for “BENT KNEE” (Not straightening).

1. Better use of Feet

2. Line Walking

3. Knee drive

4. Feet Straight

5. Low Follow Through

Use your feet more effective for forward propulsion. The forward thrust, the power, the drive comes from as longand as hard as possible pushing by the rear foot against the ground/surface as you roll-off, which creates a strong leverage that will push and propel you forward. Keeping the rear foot on the ground as long as possible, pushing at the same time towards the end of the roll-off, will maximize that leverage and the forward thrust.

If I would have to pick one critical point, one aspect to recommend, of all technique improvement drills that I consider as the most critical, this would be the one.

To reach perfection won’t take days or weeks or months, but years of continuous hard work and long term dedicated specific training.

You want to RW faster, you want to look good, you want to maximize effective stride length and turnover rate, to do so, your feet must be very, very busy and strong indeed. Rolling off smoothly from the heel all the way to the toe push-off with each and every stride. Strong and flexible feet are essential. Feet have no big muscle packs like hamstrings, calves, biceps etc. however, the muscles in your feet need lots of attention to make them stronger. They are so often overlooked in strength training exercises.

If you don’t apply these important aspects of good RW technique, you will look clumsy and stumpy, inefficient and have disappointing race results. As pointed out above, this takes time to perfect, many hours of training. Expect only minute improvements over time.

Line Walking, Toe the line, keep feet as close as possible to an imaginary line (or use one to confirm). Why is it important? A race is from point A to point B which is a straight line. A RW will simulate that straight line without lateral movement from side to side. If you measure a “Ducks Walk” from A to B step by step, from toe to heel of the next step, you never get a straight line and you lose about three centimeter per step as you progress. In a 10 km race that would amount to losing quite a few minutes.

Proper use of your feet and hips is the key to “ON THE LINE RW”. As you roll-off and push-off at the rear behind your body with your left foot, the right side of your hip will swing forward, causing the right foot to land directly in front of the body. This RW as efficiently as possible means using your hips and feet so that the feet literally “FALL IN LINE” with each and every stride you take. Your toes should also be pointing forward, rather than angled to the sides. This is not always possible, as it depends on your body make-up, your BIOMECHANICS, as covered earlier, and the loss of stride distance through measuring in zig-zag fashion, rather than in a straight line.

For best results the knee drive forward after push –off, should be purposeful and powerful, as low as possible with the knee bent at almost 90°. Drive forward hard with some aggression, not with a lazy and passive movement. The momentum of this moving mass in a forward direction, generates forward force during the entire stride cycle. After punching the leg/knee forward, the leg straightens using your hammy muscle ready for the next heel plant. You don’t have to do anything, it’s in auto mode, as the lower leg continuous to move forward straightening automatically. Just let it happen at the lowest possible height.

Bringing the knee too high is very inefficient. With a low drive forward, the advancing leg should come through with the foot (toes pointing forward) sweeping very close to the ground.

To be a fast RW, to look good, to be most efficient, your follow through must be low.

Try it out by shaving the ground with your toe first and sole later on follow through under your body. See how low you can go and then adjust slightly upwards.

1. Shoulders

2. Arm action

Shoulders should be low down and completely relaxed and perfectly level, not up by your ears. Avoid upper body trunk rotation and excess movement lateral or vertical. Excess movement demands an increase in energy, energy you don’t wish to waste. The aim is forward only, avoid all other excess movement. Keep your head and chin up, look ahead not down at your feet. Looking down puts added strain on your neck and shoulders.

Keep arms close to your body, no “Chicken Wings”, which causes side to side lateral movement and an exaggerated hip wiggle. Both conditions that should be avoided. The front of the body centre line should not be crossed with your closed hands. Coming across to the center line creates the correct harmony together with your hip rotation and forward extension. The more constant you can keep your center of gravity, the more efficient your RW technique is applied.

Don’t punch your hands too far forward, it is not helping your forward propulsion and only costs you valuable energy. Maintain with your arms the ideal angle of 85 to 90°, and do not open up and decrease the angle on the back stroke. Let your arms swing naturally and in a smooth rhythm just like a clocks pendulum.

1. Hips, Forward Hip Rotation.

The words often heard, “Use Your Hips More” are often ignored and also sadly not fully understood. Especially RW’s new to the sport and runners converting to RW have a problem with making proper use of their hips.

I said earlier that my no 1 RW technique point was improving and mastering the ‘delayed’ hard push off at the rear. Well, my no 2 most important point would be the best possible utilization of effective forward hip drive and rotation. Not applying, or by not using the hips properly in forward propulsion, your RW technique is flawed and inefficient, your stride length is not what it could be, it is considerably reduced and your attempt to RW results in a walk that could at best only be described as a brisk walk, or a power walk, not a RW.

Effective hip rotation will assist you in increasing your stride length, not in front, but at the rear on push-off.

There are a number of drills and exercises that make you feel the effect and raise the awareness of proper hip action and movement. These drills must be a major part during every warm-up session. Examples, LONG ARM DRIOLL, HURDLERS DRILL, SIDE AND FORWARD LEG SWINGS, all improve Hip Range Motion and perfects your RW TECHNIQUE.

1. The WALKER MUSCLE

Earlier I mentioned the need for good basic “BIOMECHANICS”, and that no matter how much effort one outs into trying to become an elite RW, there are no miracles that could make this happen. We can only work to the best of our ability to get close to that ideal.

One of the many attributes essential is a strong developed “WALKER MUSCLE”. Without it you can’t possibly RW well.

The controlled heel strike at the front, at an most effective angle, the controlled late flattening out of the foot, the quick roll-off on to the toes, the hard and delayed push-off at the rear, the low follow through, the powerful forward knee drive and the preparation for the next straight and in line foot placement, can only be effectively performed with a well-developed muscle in your leg, which I call the WALKER MUSCLE. This shin muscle, positioned just off-center to the outside of your lower leg shin bone, (the bone - tibia, the muscle – Anterior) is a very busy critical muscle in full action during RW. This muscle is a absolute “MUST HAVE”.

Advice, warm up well and make sure this muscle has been stretched and is ready for action.

There are many exercises to work this muscle, including walking on your heels. Ignoring to warm up and stretching this muscle before racing, you will get that horrible SHIN BURN

after about 15 minutes of racing. It is a very painful experience that could even force you to stop racing. Some walkers believe that they have shin splints. That is not the case. Walkers don’t get shin splints, they are reserved for runners only.

1. Core strength and Leg Strength

We have been discussing various TECHNIQUE ASPECTS. To apply good technique a RW needs certain pre-requisites. Core strength and leg strength are both equally important. The CORE of your body is around and in the vicinity of your center of gravity, a point inside and just below your belly button. Muscles in and around your hips, your abdominals and lower back muscles should your no 1 target area for healthy muscle development and strengthening. The same applies to your legs: - Quads, hamstrings, calves, shins, ankles and feet exercises to improve power and strength should be targeted.

1. General

1. Always be on the look-out to make improvements, there is always room for it.

2. Always try to identify and correct bad habits you discover or may have.

3. Carry out frequent self-checks on your posture, style and walking techniques.

4. Don’t accept a stagnant status quo.

5. Before every work-out, select and decide on the purpose of the session.

Lekker Stap

Jürgen