Racewalking Rules and Technique

Walker Specific Rules:

This is measured, sanctioned race. Because of this there are specific rules that apply to walking teams. If you are found in violation of these rules, time penalties will be added to your finish time. Race Judges will be present to record violations.

First violation: 45 seconds. Second violation: 1 minute. Third violation: 2 minutes. These penalties will be incurred if walkers shuffle, jog or run.


To get an idea of what racewalking feels like, simply stand in place with your feet together and your arms held by your sides with the elbows bent 90 degrees. Then alternately move your knees forward and back while keeping your feet flat on the ground with your weight on your heels. Each time you pull one of your knees back that leg will straighten under your body just as it will when you're racewalking. Now all you need to do is add some stride length by stepping forward a bit with either foot each time you move your knees. Just be sure to land on your heels, otherwise your knees will probably bend when your foot hits the ground. Concentrate on taking short quick steps rather than long slow strides. If you do that, you'll have an easier time keeping your knees straight, and you'll expend much less energy.


An optional clinic will be held between 5:15and 5:30 p.m. on race day on the sidewalk midway between the race start line and the Statehouse steps.Look for signage as to exact location. There will be multiple coaches present to review your technique and answer questions you may have.

PLEASE NOTE: The start of the racewalking division will occur exactly five (5:00) minutes after the start of the running division. The purpose is to allow for adequate separation of the runners and walkers, at least for the first part of the race. Thank you for your attention to proper racewalking technique!

Racewalking Video - Basics: