Race Walking
Race walking is an easy way to increase your endurance, relieve stress and increase your energy level. Race walking is a good for the whole body and is very easy to do.
Start out by walking in one direction for a half hour and returning. Remember how far you go each time and increase the distance each time you walk. You should establish a goal of walking 3 to 4 times per week, increasing your distance slightly each time. You can use your automobiles odometer to check the distance you walk.
When you first start your race walking program you should be able to comfortably walk between 1 to 3 miles in one hour. Give yourself 4 to 6 weeks to adjust to your walking program. At 4 to 6 weeks you should be able to comfortably walk 3 to 4 miles in one hour. Being consistent will get your there!
EQUIPMENT NEEDED:
--Comfortable walking shoes
--A watch to time yourself
--Comfortable loose fitting clothes
--Hand weights (2 pound maximum)
--Water when walking in the summer
--Give yourself time to adjust.
--When you are walking think about:
►►Maintaining a constant pace
►►Keeping your elbows straight Swing your arms at your side
►►Do not swing your arms to high
►►Using 1 to 2 pound hand weights
►►Breathing deeply
BE AWARE OF POSSIBLE OBSTACLES IN YOUR PATH SUCH AS:
►►Uneven sidewalks or other walking surfaces
►►Potholes in roadways
►►Automobiles when crossing streets
►►Any other possible dangers
►►Walking during daylight hours is safer
Start out by walking in one direction for a half hour and returning. Remember how far you go each time and increase the distance each time you walk. You should establish a goal of walking 3 to 4 times per week, increasing your distance slightly each time. You can use your automobiles odometer to check the distance you walk.
When you first start your race walking program you should be able to comfortably walk between 1 to 3 miles in one hour. Give yourself 4 to 6 weeks to adjust to your walking program. At 4 to 6 weeks you should be able to comfortably walk 3 to 4 miles in one hour. Being consistent will get your there!
EQUIPMENT NEEDED:
--Comfortable walking shoes
--A watch to time yourself
--Comfortable loose fitting clothes
--Hand weights (2 pound maximum)
--Water when walking in the summer
--Give yourself time to adjust.
--When you are walking think about:
►►Maintaining a constant pace
►►Keeping your elbows straight Swing your arms at your side
►►Do not swing your arms to high
►►Using 1 to 2 pound hand weights
►►Breathing deeply
BE AWARE OF POSSIBLE OBSTACLES IN YOUR PATH SUCH AS:
►►Uneven sidewalks or other walking surfaces
►►Potholes in roadways
►►Automobiles when crossing streets
►►Any other possible dangers
►►Walking during daylight hours is safer
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