Improve Your RACEWALKING FORM Now - Simple Practice Drill from Coach Carmen
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- Опубліковано 7 лют 2025
- The sport of racewalking has two rules. One pertains to maintaining foot contact and the other focuses on knees. This exercise helps you adhere to the requirement that, "the athlete's leading leg be straightened as the foot makes contact with the ground. It must remain straightened until the leg passes under the body." (www.usatf.org/disciplines/race-walking)
Landing on the heel with a straight knee involves strength in the anterior tibialis (shins) and quadriceps (thigh muscles), as well as flexibility in the hamstrings (back of thighs) and calves. Sometimes a walker will land with a straight knee, but then the knee will bend as the body shifts over the supporting foot. For this problem, try this drill to retrain your walking mechanics.
As mentioned in this video, I'm working on an additional drill that focuses on strength and balance. When it's finished, I'll add that link here:
In the meantime, here are some other videos to check out:
Soft Knee: • The Soft Knee
Toes-feet-feet-toes: • Got weak shins? Not i...
Seated foot flex: • Walk like a profession...
For more information about improving your flexibility, Race Walking skills, or to learn more about Coach Carmen and Reshod Walking Shoes, visit www.reshod.com
I have a straight knee problem with my left leg. I'm trying this exercise as soon as I put my shoes on. Thank you Carmen.
I love all your videos...even though I am not a racewalker...but I try to use your instructions to walk my walk more efficiently.
That's my hope. These drills work on multiple levels. Thanks for your comment. All the best in your training.
Well done. Short, sweet & very informative.
This is a great drill, especially for those of us who are switching from running to racewalking. After taking sessions with a racewalking coach, I entered my first competitions in RW four years ago and set two age-group records in my Province for the 1500m. I tried the 3000m, but it was apparent that continuing to run while working toward a 3000m effort did not work for me. I walked another a.g. record but was DQ'd for "bent knee." My "straightened" leg does not look stick-straight as I have the kind of leg conformation that doesn't hyperflex the back of the knee. I've noticed that most great racewalkers, like ballroom dancers (I grew up dancing ballroom), have a particular leg shape that easily conforms to RW rules. I have to work extra hard at it, and during the pandemic lockdowns, I practiced a lot, strictly doing racewalks without running. I finally got it, but it took months.
Thanks for sharing your story. Hopefully, it will encourage others to stick with it! I'm glad you liked this drill. I'm filming one more on this subject very soon. Stay tuned. I wish you all the best in your continued training and racing.
@@ReshodWalkingShoes thank you very much! I'll be watching for your next video. I'm starting a racewalking group on this little island in the Canadian Pacific Northwest. I coach the running group, but I have nobody to racewalk with, and I'm hoping to change that :)
@Susan Gordon That's how I got started. Just offer to teach what you know and the group will grow. Keep me posted.
@@ReshodWalkingShoes thank you very much for your kind words and support! I will stay in touch :)
Hi, I am a french racewalker.
As toi, I faced the problem with the bent knee, and during competition, sometimes I do not finished, due to DQ...
I have tried some drills, I you did. But even doing it, I have conclued that if you do not have the "natural" sub-extent of the knee joint, you are not able to complete the exigence of the rule. But, as you said, with work, you can progress, and finally, you will not look like a true racewalker, but I will say, a legal racewalker in the sense that you do your best !
I have also noticed that the fact that when the judges becomes familiar with your style, they become more sensible to your effort (they are familiar with the way you are walking, if I can say...), and then they do not send you à yellow paddle (and later, a red card) as they did in the past.
PS: excuse-me if my english is not very good. Do not hesitate to correct me if needed...
Regards 😊
Nice to see your video after a long time. Would love to have more resources on racewalking.
Thanks. I have more on the way. Stay tuned.
Gracias por tus vídeos Carmen
Nice
I would give it a go, if not for that straight knee front leg landing on the heel. I can't believe that's not harmful for the joints. I'll just keep with the sport walking bent knee technique and accept that it's limiting my speed I guess. Where am I trying to get to so fast anyway?
I appreciate your comment. You can certainly injure yourself without proper joint alignment or if you have poor technique, but I've never seen any research suggesting that the straight knee technique is harmful. That being said, the bent knee style might be the best option for you. Thankfully, we have races for both styles. Go for it!
I've been reading a book on racewalking and watching your videos removes the guesswork. Thanks I really enjoy your videos. Although not developed for mountainous areas, do you think that RW technique can be used in such context or it will be hard keeping a straight leg?
Good question. Racewalking events are generally not contested on hilly terrain because it's easy to lose contact with the ground on downhills, which will result in a disqualification. That doesn't mean you can't use the benefits of hill training as a racewalker. Watch my video on hill training so you get the right progression without risk of injury. ua-cam.com/video/XhsXZEhEWlE/v-deo.html
Hello! While I was doing race walking I always experienced hurt in my back of my knee. What can you suggest?
Chronic pain is always something to send you to a medical professional for a potential injury evaluation. I'd also suggest finding a coach to make sure you're not putting too much strain on your knee by improper technique. This could also be a training adaptation issue that will go away with time, but please do the first two suggestions first. You have a muscle behind the knee called the popliteus. When my popliteus gets cranky, I focus on stretching the piriformis by sitting in a chair with my ankle crossed over the knee and leaning forward. Tight hips cause all sorts of referred pain, so look through this channel for other hip stretches to try. Hopefully one of these suggestions will solve your issues!
20 km walk men ka time kitna hona chahiye
tez chalane vaale purush 1 ghanta 30 minat se bhee kam samay mein chalate hain