It’s easy for the non-initiated to assume race-walking is simply walking, but doing it faster than normal while wearing satin shorts and wiggling your posterior. This, however, is not the case. While both essentially involve putting one foot in front of the other, race-walking requires a very specific technique, which results in a longer stride and increased speed. For those who race-walk competitively, this technique is judged and competitors can be disqualified for failing to adhere to certain rules. It’s important to understand the differences when deciding which activity is a better fit for you.
Health Benefits of Both Forms of Walking
Walking is one of the simplest, most natural, and most accessible forms of physical activity. It is low-impact and doesn’t require any special equipment or training. This makes it suitable for people of all ages and fitness levels, unless one has some physical limitations, or medical issues, in which case, it’s always best to consult a physician prior to beginning any exercise program.
1. Cardiovascular health
Walking regularly can significantly improve your cardiovascular health. Your heart rate increases, increasing blood circulation and oxygen flow throughout your body. This, in turn, strengthens your heart and reduces the risk of cardiovascular diseases such as heart attacks and strokes. Walking can also help lower blood pressure and improve cholesterol levels, further promoting heart health.
2. Muscle strength and endurance
Contrary to popular belief, walking is not just a leg exercise. Walkers engage multiple muscle groups throughout your body, including your core, arms, and back. While it may not build significant muscle mass like weightlifting, walking can improve muscle tone, strength, and endurance. Regular walking strengthens your leg muscles and can also lead to better balance and stability.
3. Mental well-being
Walking has a positive impact on mental health as well. It releases endorphins, the feel-good hormones that boost mood and reduce stress and anxiety. Walking outdoors in nature can be particularly beneficial, as it allows you to connect with the environment and enjoy the calming effects of fresh air and natural surroundings. It can also serve as a form of meditation, providing a break from the hustle and bustle of daily life. Of course that depends on whether, or not, one chooses to substitute rock and roll or podcasts for the more subtle sounds of nature.
Health Benefits of Race-walking
While walking offers numerous health benefits, race-walking takes it up a notch. Race-walking is a competitive sport governed by specific rules and techniques. It requires walkers to maintain contact with the ground at all times and have a straight leg when their foot strikes the ground. These rules make it a more intense activity, resulting in additional health benefits.
1. Increased calorie burn
Race-walking burns more calories compared to a regular stride. The intense technique and faster pace elevate your heart rate and burn more calories. This can be particularly beneficial for individuals wanting to lose weight.
2. Enhanced cardiovascular fitness
The combination of speed and technique in race-walking significantly improves cardiovascular fitness. The increased load placed on the heart and lungs promotes their efficiency and endurance. Regular race-walking can play a significant role in lowering resting heart rate, increasing lung capacity, and improving overall cardiovascular health.
3. Full-body workout
Proper race-walking technique involves purposeful arm swings and maintaining a straight leg, which activates your core, glutes, and upper body muscles. This full-body engagement helps build strength and endurance in these areas, resulting in improved overall fitness and endurance. Regular race-walking can help develop lean muscle mass in these areas, enhancing both athletic performance and functional fitness.
How many more calories does race-walking burn?
When it comes to caloric burn, race walking is clearly the winner. The intense technique and faster pace results in a higher caloric expenditure compared to regular walking. Naturally, the exact number of calories burned during each activity depends on multiple factors such as body weight, pace, and duration. On average though, a person weighing 155 pounds can burn approximately 314 calories per hour of regular walking, while race-walking can burn around 473 calories per hour.
Impact on Joint Health and Injury Risk
One important advantage of walking compared to race-walking is its low-impact nature. It places minimal stress on the joints, which is crucial for individuals with joint issues such as arthritis or chronic joint pain. Race-walking, on the other hand, with its faster pace and specific technique, can place more stress on the joints, particularly the knees and hips. Because of this, it is essential to ensure proper form and technique when race-walking to minimize the risk of injuries.
How to Get Started with Walking or Race-walking
Getting started with walking or race-walking is relatively simple. All you need is a comfortable pair of shoes and a willingness to move. Start by incorporating short walks into your daily routine, gradually increasing the duration and intensity as your fitness improves. If you’re interested in race-walking, you can call a local fitness club and ask if there are any running/walking clubs in your area. These often have members who practice race-walking and can help you learn the proper technique and rules. Some may even provide coaching and promote local competitions.
Tips for Maximizing the Health Benefits of Walking or Race-walking
Whether you choose walking or race-walking, there are several tips to maximize the health benefits of these activities:
- Set realistic goals: Start with attainable goals and gradually increase the intensity and duration of your walks or race-walks.
- Warm-up and cool-down: Prioritize warm-up exercises before starting your walk or race walk to prepare your muscles and joints. Similarly, cool down with stretching exercises to aid in muscle recovery.
- Maintain proper form: Focus on maintaining good posture and technique during both walking and race-walking. This ensures optimal muscle engagement and reduces the risk of injuries.
- Vary your routes: Keep your walks or race-walks interesting by exploring different routes and terrains. This adds variety and challenges your muscles in new ways.
- Stay hydrated: Drink plenty of water before, during, and after your walks or race-walks to stay hydrated and support overall performance.
- Listen to your body: Pay attention to any discomfort or pain during your walks or race- walks. If something feels off, take a break, and consult a healthcare professional if necessary.
Conclusion: Choosing the Right Activity for your Health Goals
The choice between the two ultimately depends on your personal preferences, fitness goals, and any existing health conditions. If you’re looking for a low-impact exercise that can be easily incorporated into your daily routine, walking is an excellent choice. If, however, you prefer a more challenging and competitive workout, race walking may be the perfect fit.
Remember, regardless of the activity you choose, consistency is key. Aim for at least 150 minutes of moderate-intensity walking or 75 minutes of vigorous-intensity race-walking per week to reap the maximum health benefits. Lace up your shoes, step outside, and start moving towards a healthier you. Your body and mind will thank you, as will your doctor, with whom you should speak before beginning any new exercise regimen.
