If you’ve ever dismissed walking as too mellow for your fitness goals, it’s time to take another look—at a faster pace. Race walking, a competitive Olympic sport since 1904, is quickly becoming a breakout trend in the fitness world. With cardio benefits on par with running and far less joint stress, it’s being embraced by everyone from elite endurance athletes to weekend warriors looking for a low-impact way to stay fit.
“Race walking provides all the health benefits of running but significantly reduces wear and tear on your joints,” says Jeremy Goldstein, founder of Fastwalker.com, a platform dedicated to teaching this powerful technique. “You’re achieving rigorous cardio exercise while strengthening your hips and knees, which positions you for excellent long-term health.”
What Exactly Is Race Walking?
At its core, race walking is a highly structured form of walking that focuses on speed and efficiency. The rules are simple but strict: one foot must be in contact with the ground at all times, and the leading leg must straighten from the moment of contact until it passes under the body. This distinct technique creates the sport’s signature hip swivel and fast-paced stride.
The result? A movement pattern that’s biomechanically efficient and surprisingly challenging.
“You’re engaging your arms, core, hips, and legs—all at once,” Goldstein explains. “It’s a complete, coordinated movement that elevates your heart rate quickly.”
Elite walkers can sustain mile times under 6 minutes. And while you don’t need to hit Olympic-level paces to benefit, incorporating elements of race walking into your routine can dramatically boost the intensity and effectiveness of your daily walk.
Proven Benefits of Race Walking
Race walking has a number of compelling science-backed advantages:
High Cardiovascular Output: According to a study published in the Journal of Sports Sciences, race walking can achieve oxygen consumption levels (VO2 max) comparable to running—without the same joint-loading forces.
Low Injury Risk: Unlike running, which can generate impact forces of 2.5 times your body weight with each stride, race walking is much gentler on knees, hips, and ankles. That makes it an excellent option for older adults, those recovering from injury, or anyone trying to minimize wear and tear.
Efficient Calorie Burn: At moderate to high intensity, race walking can burn between 300 and 500 calories per hour, depending on pace and body weight—rivalling many forms of aerobic exercise.
Improved Posture and Core Strength: The upright stance and constant core engagement help improve posture and balance, two key fitness components often neglected in typical cardio workouts.
Enhanced Hip Mobility: The exaggerated hip motion strengthens stabilizing muscles and improves flexibility, reducing fall risk and increasing overall functional fitness.
Tips for Getting Started
While the sport may look quirky at first, learning race walking is more accessible than you might think. Here’s how to get moving the right way:
1. Focus on Form First
Before chasing speed, master the mechanics. Start by keeping your lead leg straight from heel strike to vertical. Practice maintaining one foot on the ground at all times, and use a mirror or phone camera to check your gait.
2. Use Your Arms
Bend your elbows at about 90 degrees and swing them powerfully from the shoulders. This helps drive your momentum and engages the upper body for a true full-body burn.
3. Engage Your Core
Staying upright and maintaining good posture is crucial. Activate your core to help stabilize your hips and maintain balance, especially as speed increases.
4. Start Slow, Build Up
Because race walking raises your heart rate fast, don’t overdo it early. Begin with short distances and gradually increase both your duration and speed over time.
5. Invest in Proper Footwear
Look for lightweight, flexible shoes with good heel cushioning. Many race walkers prefer racing flats or minimalist trainers to accommodate the heel-first strike and rolling stride.
6. Join a Group or Club
Like any new skill, race walking is easier (and more fun) with guidance. Many cities now have walking or race walking clubs, and certified coaches can be found through organizations like USA Track & Field or Athletics Canada.
Real-World Inspiration
Goldstein walks the talk—literally. He used race walking to complete the marathon segment of a full Ironman triathlon. “I see my heart rate elevated, and I’m achieving the best fitness levels of my life,” he says. “Anyone can master these techniques and comfortably achieve an 11-minute mile walking pace, preparing them for virtually any competitive event.”
And you don’t have to go full Ironman to reap the benefits. A brisk 30-minute walk using race walking form can be a powerful workout—especially for those looking to avoid the repetitive stress injuries common in runners.
Final Step: Reboot Your Routine
Race walking isn’t just a quirky Olympic sport—it’s a smart, science-backed way to elevate your fitness routine. Whether you’re looking for a low-impact alternative to running, recovering from injury, or simply want to boost your walking workouts, this full-body, heart-pumping technique deserves a place in your training.
Leave a Reply