WALK THIS WAY walk this way by ANEL OOSTHUIZEN
Learning to Walk
I generally get asked a lot of questions about race walking , such as what is the right way to do things , and what is the wrong way . I often answer these questions by telling people about my own experiences , how I ’ ve dealt with situations , and how I ’ ve learnt through trial and error to do things that work for me .
1 Effective Technique
Race walking is all about technique . That is what you get judged on , and that is what can make the difference between a gold medal and a red card . But if the rules are applied correctly – you are in contact with the ground at all times , and your leg is straightened the moment you make contact with the ground – then you can do whatever you like with the rest of your technique . The trick is to be as effective as possible .
I think I was one of the lucky ones when it came to race walking … the technique came relatively natural at an early age , but I still had a few bad habits that I needed to get rid of , through trial and error , and hard work . In contrast , a lot of people who start race walking at an older age tend to find it harder to get that natural flowing race walking technique .
Images : Deidre Cloete & courtesy Anel Oosthuizen
Of course , we all want the most effective technique , but I don ’ t think there is anyone that gets it 100 % right from day one . For example , I remember that when I started race walking at a young age , I used to sway my hips more to the sides , like a model , than using them to roll myself forward , making my steps almost 10cm longer each time . Learning to walk more effectively at the age of 10 was a real eyeopener for me .
2 Practicing Technique here are a few tips on what to practice while out walking , or just mimicking the race walking movement in front of the mirror :
• Watch videos of yourself race walking . This has been my go-to for the past 10 years . It is the easiest way to identify a problem area , and to compare your technique when you ’ ve made changes . Like I said , trial and error ...
• Arms should always stay in the 90-degrees position . A lot of people tend to ‘ open up ’ that angle as they work their arms to the back .
• Make your feet strong for the push-off . For example , sit barefoot and pick up a towel with your toes and forefoot . You won ’ t believe how tired it can make your feet !
• Don ’ t expect instant improvement or getting it right every time . To this day I still have to remind myself to do things a certain way , and to stay focused throughout a session .
3 Shoes vs Barefoot
School-aged children normally start training and competing on grass and tartan surfaces . That ’ s how I started , when I was 10 , and I was privileged enough to own shoes specifically for athletics from day one . Today , however , I work with a lot of underprivileged schoolkids that only have one pair shoes – their daily-wear school shoes – and they don ’ t have the luxury of a pair of athletic shoes . A lot of these kids therefore walk barefoot , and we tape their feet up if the event is on tartan or tar surfaces . The problem with taping is that it can be a sore and bloody option , because in race walking your feet need to be as close as possible to the ground at all times . As a result , most of these kids end the race with cut , bleeding toes .
My experience is that where possible , it is best to start kids off with shoes , as a lot of kids I have worked with become used to having their feet taped up , and when they do get the opportunity to walk with shoes , their feet feel claustrophobic , and they don ’ t like it . This probably happens to six out of 10 kids , and it becomes a problem when they get older and road races are the only races they can compete in .
4 Mental challenge
As an athlete in school , most of my friends were doing sprints or field items in athletics , whereas I was always the one having to get more rest than them , because my event always took place the earliest at meets , and took the longest to complete . Also , it was really tough having to transition from four laps to almost 13 laps as I moved up the age groups , and then the big ‘ double jump ’ to 25 laps , before I was even 18 years old . This is just something you have to accept , but it illustrates why it is just as important to train your mind as it is to train your body .
About the Author
Race Walker Anel Oosthuizen is a multiple SA Champion and Record Holder , and represented SA in the women ’ s 20km at the 2016 Rio Olympics .
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