The Racewalking Alternative. Why Not?

The Racewalking Alternative. Why Not?

By Coach Adolfo Salgueiro

Racewalking

Racewalking can give you a second career on the asphalt.

During Olympic competition we always see those weird-looking racewalkers shaking those hips while keeping short steps and swinging arms like crazy. A select few know about what’s going on, some wonder what it is they’re doing, and the vast majority just laugh out of ignorance. Racewalking has been around since long before the Boston Marathon was a thing and it is an athletic discipline that requires the same training and dedication and any other discipline. Most important for this audience, it can give you a second career on the asphalt.

Personally, racewalking was my segue into running. After my second knee operation, at age 39, I told the doctor I still had another marathon in me, and I wanted to make sure I could do it. He was very clear telling me “your marathon days are over”. Sadly, I took his word and stopped completely until eight years later, when I realized I could still participate even if it was walking. Shortly after, I discovered racewalking, met with a racewalking group and the rest is history.

Racewalking is not just walking fast; it is not power walking either. Racewalking has two basic rules: a – one foot always must be in contact with the ground (as discerned by the naked eye), and b- the front knee must be straight when it makes contact with the ground. There are other techniques and details you need to know but this is what you need in order to get started.

Racewalking is gentler on your knees because you are not dumping the additional weight of a jump on them when you land. That alone can give a second career to both those knees and its owner. It still provides you with cardiovascular benefits if you exert yourself hard enough and you can still enjoy the runners-high we all crave. If that wasn’t enough, you can still participate in races, as there are no limitations against walking, you just need to observe the right etiquette, which in not on the scope of this blog post.

Racewalking

Less stress on your knees

The one thing you will have to adjust when you move to racewalking is switching your mindset. Throwing out the window all your previous PRs, race paces, tempos, age group rankings and being comfortable at the back of the pack. You will have to be content with just racing against yourself and enjoy getting better and progressing. Just realize you are still racing in a 5K, or a half marathon, or even a marathon, which is a better alternative to reading on how your friends via your WhatsApp group.

It is unfortunate that there are not that many racewalking groups out there, given how beneficial this discipline can be to so many. I was lucky enough to find a group and to meet coach Danny Koch, who guided me through 13 half marathons and 3 full marathons before I was able to return to running. Regardless if you find a coach or not, I can recommend “The Complete Guide to Racewalking”, by Dave McGovern, as the go-to book to learn about the philosophy and technique of racewalking.

If your knees can’t handle running anymore yet you still want to remain active and/or competing, I invite you to give racewalking a try. It worked for me so who knows, it may work for you, too.

The Myrtl Hip Routine

The Myrtl Hip Routine

By Coach Adolfo Salgueiro 

 

During these challenging times when we are all cooped up given the reality affecting the world, the time for our sempiternal “I-will-do-it-when-I-have-some-extra-time” has finally arrived. Every expert, every magazine and every everyone is coming up with suggestions for good uses of your time, do-it-yourself videos or online classes. Why would Foultips.run be different? even if we are just recycling an old YouTube video from 2013.

I had some tight hip issues for a while and during the 2018-19 racing season I suffered a lot. As I was doubled in pain during the last mile of a half marathon in Miami Beach, a friend who was reeling me in told me she would send me a link to some exercises she’s been doing for her hips. The rest is history. I was a convert after my first try.

She sent me a link to a video by Runner’s World called the “Myrtl Hip Routine”. A series of 12 floor and stand-up exercises that can be done in less than 10 minutes. Performed twice or three times a week will do wonders for your tight hips. I can only talk through my experience but unless you have underlying orthopedic issues, I don’t see why it wouldn’t work. I started with 10 of each move; then went up to 15 and 20. It may not be necessary to go that high, but as runners we are well known for being obstinate and overdoing things a little from time to time.

I tried to do some research to figure out who came with this routine but was unsuccessful. What I did find is that many coaches recommend with slight variances, which makes no difference. Also found that contrary to what you may think, Myrtl is not the person who developed this routine. Somehow the name is based on the are the routine is focused in, which I didn’t get either. Anyway, this is just anecdotal.

 What is a fact is that all exercises are designed to increase the range of motion and strengthen your hip area. And I can guarantee you they do work. So, take advantage of your indoor, social distance time and get those hips ready for when the doors are opened again and you are ready to charge your running as if you were a bull on the streets of Pamplona during the San Fermines.

Just click here to get started.

 

Skip to content