Preparation is key as they say and that couldn’t be more true than the winners of the Olhao 2011 event. Just like any sport, the body must be conditioned over a period of time before one can participate in a competitive event.
So what if your looking to start racewalking, what are the procedures before you go off and walk as fast as you can?
- Start off each session with a warm up exercise. It should last 20 minutes and should cover your legs, torso and arm. This should get heartbeat going and plenty of blood and oxygen flowing through your system.
- Stretch your muscles for 10 minutes: Stretch all major muscle, starting from the neck to your legs for 10 minutes. Be careful to not stretch cold muscles as you may damage them.
- A top off warm up exercise. This is very similar to the initial exercise except this time it will last 15 minutes. The first 10 minutes are the same as before but slightly more vigorous and the last 5 minutes are dedicated to a slow decline where you purposely cool down.
And that’s it! All your major muscle components are ready and primed for a racewalk. Just remember that when you racewalk, you will not achieve speeds of a runner and thus won’t get the same air cooling affect. As it is drastically reduced, it is recommended that you bring plenty of water to cool you down.