12 - LET'S REVIEW WHAT WE HAVE LEARNED
 
1. Race walking is about walking fast, but you don't have to race to race walk.
 
2. Race walking has two rules: (1) always have one foot on the ground (do not run); and (2) have the knee of the supporting leg straight from heel contact until the leg passes under the body.
 
3. Judges enforce the rules by pulling a walker from the course if three or more judges find the walker to be breaking the rules.
 
4. Race walkers walk a certain way to allow them to go faster. A walker should:

• posture: stand tall but not rigid; stand straight--don't lean
• head: hold head up; not bury chin in the chest; use eyes to look down at the road
• shoulders: keep shoulders relaxed and down--especially when going fast
• arms: bend elbows about 85° let relaxed fists arc from waistband to sternum height
• hips: rotate hips moderately about spine--not side to side; tilt pelvis to minimize swayback
• knees: straighten knees just before heel contact; not bend them again until behind body
• feet: hold toes up on/after heel contact; roll over feet; toe off; let foot skim the ground on swing to the front
• steps: keep steps short in front--longer behind; push--not pull; walk a narrow beam
• speed: increase speed first by using a quicker steps; lengthen step behind the body later