The arms and shoulders should be relaxed
and comfortable. Begin by walking with
the arms held loosely at your sides and
just move them back and forth naturally
as you walk. Your shoulders should feel
relaxed and the arms should move effortlessly.
To change to racewalking style, simply
bend your elbows to 85-90 degree angles
and keep the rest of the motion the same.
Keep the arms low. The "stroke"
of the forearm should be back and forth
at waist band level. Don't bring the hands
up too high in front - not past mid-chest
level- and do not cross over the body's
midpoint. You want back and forth motion,
without too much side to side movement.
the elbows in close to the body and avoid the "chicken
wing" look. Your arms help you keep rythym
and balance and propel you forward. Too much side
to side motion works against you. By bending the
elbows in an L shape, you can move your arms back and forth faster
than with straight arms. You are cutting down on
the length of the pendulum formed by the arms and
can move them in short, precise movements. Remember,
your stride should have more length in the back
than the front and the arms should correspond. Your
hands should be relaxed but keep the wrists straight.
I've found a loose fist to be helpful to keep your
arms driving forward. Make an "O" with
your thumb and index finger and the rest of the
fingers will follow. Turning your hand so the palm
is turned slightly toward the ground helps keep
your arms low. Pointing your thumb up tends to lift
your arms up too high in front and also might cause
lifting of your feet off the ground, breaking the
rules of racewalking.
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review the basics once again.
up with a short stride.
with a straight knee and keep it straight until
you must bend it to
feet on a straight line while walking to rotate
bent into an "L" shape and relaxed at
forearms low across the waist band.