What is the speed of race walking

April 15, 2023

Race walking is a simple and convenient exercise that not only can exercise, but also can carry out weight loss. There are many people choose it to exercise, but do not know what kind of speed to race walking to walk? So what is the speed of race walking?

Race walking speed is how much

The case of relaxed walking, easy gait, distance of about not less than 2 km, frequency of not less than 50-70 / min, 3 to 5 times a week. The case of fast walking, distance 3-5 kilometers, faster gait frequency about 150 steps / min, gait balance forward, 3 to 4 times a week.

Race walking how many kilometers an hour

Each person race walking because the step length and step frequency is different, so race walking an hour distance will be different. But generally it is possible to walk 10-15 kilometers.

The speed difference between race walking and normal walking

Ordinary walking is about 100 to 120 steps per minute, while race walking can be 180-200 steps, some excellent race walkers more than 200 steps per minute. And ordinary walking step length is generally 70-80 cm, race walking step length up to 90-110 cm. Ordinary walk, each step generally takes 0.50-0.55 seconds, while the race to walk each step only takes 0.27-0.32 seconds, or even less. And from the speed difference between competitive walking and ordinary walking can also be seen, the speed of competitive walking is affected by the step frequency and step length.

How to speed up the race walking speed

Race walking speed depends on the step frequency and step length, plus the step length and step frequency is also mutually constrained, increase the step length will relatively affect the step frequency, accelerate the step frequency will also affect the step length. Generally should ensure a certain stride length under the premise of increasing the stride frequency, so that the stride width natural, wide, fast, the body's center of gravity trajectory fluctuations small, fast moving speed, so that the overall speed of competitive walking to improve. Do not and do not excessively increase the stride length, will give the relevant muscle burden and increase the degree of tension, too much physical exertion, easy to cause fatigue, and also not conducive to the acceleration of the stride frequency. Accelerate the step frequency is dependent on the strength of the leg muscles and the role of the central nervous system, its potential force is relatively large.

Warm tips

Race walking should pay attention to the gradual progress, do not start with the idea of walking a long distance at a very fast speed. Suggestions can be based on their specific circumstances, from slow to fast, from near to far.

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