Basic Walking Training

When you're training for a walking event, there are eight basic training principles you should never forget.

May 2, 2002
Media: Basic Walking Training

If you're serious about racing, training and proper technique, the key to success is ensuring that your training program maximizes speed and endurance, while at the same time minimizing the risk of injuries or illness.

Regardless of the walking distances you train for, you should keep the following guidelines in mind when planning your training program:

  1. The 10% rule. Ensure that your weekly distance does not increase by more than 10% compared to the preceding week. Going too far too fast will soon bring on tiredness, soreness, injury and a premature end to all your good intentions. If you have had to shelve your training for a while, perhaps due to illness, injury or vacation, make sure that you start back at a much lower level and build up again.
  2. The hard-easy rule. Ensure that every hard workout is alternated by either a day of rest, an alternative form of exercise or by a slower, less intense, easy walk. This allows your muscles to recover and recuperate from the previous day's hard training. A hard workout means anything that involves you walking faster, harder or longer than what is normal for you.
  3. Weight training and flexibility exercises. In race walking, the body's total muscular system comes into play, much more so than in running. Good flexibility is also extremely important because of the style that is required in proper race walking. Consult a good walking coach or reputable gym supervisor who should be able to prescribe a suitable program of exercises for you.
  4. A stretching regime. As with any endurance activity, walking doesn't do much for your muscles' ability to stretch. Therefore, stretching exercises are vital to remaining injury-free. If you don't stretch those muscles that work hard during race walking, they'll tighten up and will lead to injury.
  5. Correct footwear. Buy the best walking shoes that you can afford. You need to look for good heel cushioning, a flexible forefoot, lots of room in the toe-box so that toes can spread during the powerful push-off, and a stable and supportive heel. Proper race walking shoes should have flattish soles to better skim the ground and to accommodate the increased ankle flexion during heel-strike.
  6. Correct technique. Developing and maintaining good style and walking technique is essential to maximize pace and prevent disqualification. And the best way to develop good technique is simply to practice, practice, practice. The advice of a knowledgeable coach can be a great help in preventing bad form from becoming habit. You can also continually check your own style and form during training by watching your reflection in shop windows and walking on road or track-lane markings.
  7. Maintain good form at high speeds. If you are unable to maintain good style and technique when your pace increases, or towards the end of a long race when you are tiring, disqualification will often result. Endurance and strength can be built by covering the race distance at least once a week during training (except of course, if you are training for very long endurance events). Speed can be increased by regularly scheduling speed workouts such as fartlek, track intervals or time trials into your training program.
  8. Listen to your body. When your body tells you it needs a rest, listen to it. Taking heed of your body's warning signals can mean the difference between getting injured or ill, and walking pain-free and staying healthy. Listen to the little aches, niggles and twinges in your joints and muscles. If something aches or hurts for more than two or three days, consult a sports practitioner. Monitor your waking pulse rate. If it is five to ten beats higher than normal, take a rest day.