Racewalking Rules Explained Simply
When I introduce racewalking to my secondary school students, the first reaction is usually the same:
“Sir/Ma’am, bawal ba talaga tumakbo?”
Yes — and that’s exactly what makes racewalking unique.
Racewalking is not just walking fast. It is a highly technical athletics event governed internationally by World Athletics. Understanding the rules clearly is the first step to performing well and avoiding disqualification.
In this guide, I’ll explain the racewalking rules in the simplest way possible — perfect for beginners, students, and teachers.
The Two Main Rules of Racewalking
Racewalking has only two core rules, but they must be followed at all times during the race.
Rule 1: One Foot Must Always Be in Contact with the Ground
In simple terms:
✔ You cannot “run”
✔ There must be no visible loss of contact
✔ At least one foot must touch the ground at all times
Judges observe athletes carefully. If both feet leave the ground at the same time (even briefly), it can result in a warning.
Think of it this way:
If it looks like running, it probably is.
Rule 2: The Supporting Leg Must Be Straight
This is the rule most beginners struggle with.
From the moment your front foot touches the ground:
✔ Your knee must remain straight
✔ It stays straight until your body passes over it
You cannot bend your knee like in running.
This rule ensures the movement stays a walk, not a jog.
How Judging Works
In official competitions, judges are positioned around the track or course. They observe technique carefully.
If an athlete violates a rule:
They may receive a warning
After multiple red cards from different judges, they can be disqualified
This is why technique training is more important than speed — especially for beginners.
Common Beginner Mistakes
As a Physical Education teacher handling athletics in secondary school, I often see these mistakes:
Bending the knee too early
Losing ground contact when trying to go faster
Overstriding
Leaning too far forward
The key is patience. Master form first. Speed will follow.
Why These Rules Matter
Racewalking rules are not meant to make the sport harder. They:
Maintain fairness
Preserve the identity of the event
Ensure consistent judging worldwide
Separate racewalking from running
Even global competitions like the Olympic Games strictly enforce these standards.
Respecting the rules builds discipline — both in sports and in life.
Simple Technique Checklist for Students
Before increasing pace, ask:
✔ Is one foot always on the ground?
✔ Is my front leg straight when it touches?
✔ Am I maintaining upright posture?
✔ Are my shoulders relaxed?
If yes — you’re racewalking correctly.
Final Thoughts
Racewalking may look simple, but it requires discipline, awareness, and respect for rules.
As an educator, I’ve learned that teaching racewalking is not just about preparing students for competition. It’s about teaching them:
Focus
Integrity
Patience
Self-control
When students understand the rules clearly, they gain confidence. And confidence leads to better performance.
Master the rules. Respect the form. Walk with purpose.
