Walk Smart
Advice for beginner racewalkers
Racewalking is a serious pursuit and, like all exercise, it inevitably takes its toll on the body.
We reached out to Dr. Timothy Miller, director of the Endurance Medicine Program at The Ohio State University Wexner Medical Center, for a closer look at some frequently asked questions regarding the activity.
CityScene Magazine: What should walkers look for when buying athletic shoes?
Dr. Timothy Miller: When looking for racewalking shoes, first and foremost, try the shoe on. The shoe should fit and feel comfortable immediately. The midsole thickness should be fairly uniform from heel to toe. The inner (medial) aspect of the midsole should be more rigid, which will help support the midfoot and arch during pronation. The sole should bend at its widest point, the ball of the foot. It should not bend at the middle of the foot. The outsole should be flat, without deep ridges in the tread. The insole should be what is referred to as “combination lasted” to provide flexibility during toe-off and stability during heel contact.
CS: What are the most common types of injuries for walkers?
TM: The most common injuries reported among racewalkers include hamstring strains; shin splints (medial tibial stress syndrome); ligamentous sprains, in particular ankle sprains; tendonitis of the foot and ankle, including Achilles tendonitis; and knee tendonitis, such as patellar tendonitis or iliotibial band syndrome.
CS: What is the most useful piece of advice for amateur racewalkers doing their first 10K or marathon?
TM: The best bit of advice for amateur racewalkers preparing for their first major event is to consult a physician or medical professional first, start your training program early and work into the training program gradually. Take frequent recovery days during the training program. Warm up and stretch before and after training sessions, and don’t ignore worsening pain.
Sarah Sole is an editor. Feedback welcome at gbishop@cityscenemediagroup.com.
