Running and endurance
Race walking
Walk as fast as you can with strict technique.
- Moderateintensity
- ~455kcal per hour
- Freebudget
- Lowimpact
Is race walking right for you?
Walk as fast as you can with strict technique. It is a moderate-intensity, low impact activity that you can do outdoors, on your own or in a group. Expect to burn around 455 calories an hour, based on a 70 kg person.
Takes some practice. You can do it without spending anything.
Why try race walking
- Improves fitness. It raises your heart rate and builds stamina.
- Burns calories. At around 455 kcal an hour it can help with weight loss alongside a balanced diet.
- Teaches a skill. There is always something new to learn, which keeps it interesting.
- Kind to joints. Low impact makes it a good choice if running or jumping is uncomfortable.
How to start race walking
Contact an athletics club that coaches race walking.
Get the basics: trainers. Borrow or hire before you buy.
Join a beginners' session or go with someone who can show you the basics.
Warm up for five minutes first, build up gradually and stop if anything hurts.
A 4-week starter plan
| Week | Sessions | Minutes each | Focus |
|---|---|---|---|
| 1 | 2 | 20 | Learn the basics and keep every session easy. |
| 2 | 3 | 25 | Repeat last week and add a little time. |
| 3 | 3 | 30 | Add a session or make one a bit harder. |
| 4 | 3 | 40 | Your longest week. Book or plan what comes next. |
This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.
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Not sure race walking is for you?
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