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Power Walking
HPE9 Final Project
Power Walking
Introduction
Power walking has an interesting history. It was officially created as a sport in the 1990's but its roots trace back to the art of race walking and ancient speed walking. Power walking made its debut as a division of the Berlin Marathon in 1999. Power walking has gained popularity as an alternative to jogging.
The Proper Attire for Power Walking
Proper Attire
When you are power walking you need to wear good shoes, typically light weight running shoes. Breathable clothing is best when power walking in the heat, a light top and running shorts is what I recommend. When walking at night, ensure that you are wearing something bright and reflective to avoid accidents with motorists.
The Safety Concerns of Power Walking
Safety Concerns
You should be careful to avoid dehydration and overheating, as well as other injuries from unsupported shoes, etc. If walking at night you should wear something reflective to avoid traffic accidents.
The Proper Power Walking Technique
Technique
According to the International Speed Walking website the proper technique includes:
- You must walk straight.
- You must have an alternating movement of both your arms and legs.
- You must have one foot touching the ground at all times. (This differentiates Power Walking from running.)
- Your leading leg must be bent, and straighten as it makes contact with the ground.
- Every step must advance heel to toe.
- You can NOT allow your hips to have an exaggerated swivel.
- Your arms must be completely spread from the elbows, and move back and forth.
Stride Length
Calculating Your Stride Length
You also need to find your proper stride length. Healthline.com calculates it through the following process:
1. Lift your first foot (A) up and step forward.
2. Now both feet are on the ground with the foot (A) ahead of foot (B).
3. Lift foot (B) and swing it forward past foot (A), and plant it on the ground.
4. Now both feet are on the ground with the foot (B) ahead of foot (A).
5. Finally, you measure the distance from your starting point (the original placement of toe of foot B) to your end point (the final position of foot B). That is your stride length.
Demonstration
This video has been slightly slowed so that the form is the focus.
Demonstration
The Biomechanics of
Power Walking
Biomechanics: the study of the mechanical laws relating to the movement or structure of living organisms
Power Walking features multiple types of biomechanisms such as: levers, force, motion, and rotation
Biomechanics
Levers
Levers are made of three parts, an effort, a fulcrum, and a load. There are three different types of levers, first class, second class, and third class. In human bodies the muscles provide the effort; the fulcrum is the joint; and the load of is the body's weight, plus any additional resistance.
In power walking the knee joints are flexing and extending, making the knee a third class lever system. The knee joint acts as a fulcrum, the load is the weight of the leg, and the force is the effect of the hamstring on the tibia. When power walking you also must extend the elbow which is an example of a first class lever system. In this lever system the triceps provide the effort, the load is the weight of the arm, and the elbow joint is the fulcrum.
Force
There are many different types of force, but they all have the same basic concept, they are a push or pull that alters the motion of something and is measured in Newtons. The varieties of force are: friction and air resistance, impulse, and balanced and unbalanced forces.
In power walking there are example of both frictional and air resistance, like the walker not slipping because of the traction of their shoes and they are not vary aerodynamic, causing them to be slower. The concepts of balanced and unbalanced forces can also be applied to power walking.
Motion
Motion is a concept that is involved with many of the other topics we have already discussed, such as force and levers. There is a variety of types of motion, such as angular motion which relates heavily with the lever aspect of biometrics and circular motion, or rotation.
Linear motion is motion that is simply motion in a straight line. When power walking, it is crucial that you walk as straightly as possible, which is an act of linear motion. Many things play a part in linear motion like acceleration, speed/velocity, and mass/inertia/momentum.
Rotation
Rotation is merely circular motion, which is an angular motion. Arguably, rotation has little impact on power walking as you should try and avoid any excess rotation of the hips.
Rotation
The Best Places to Power Walk
The best setting to power walk is places that are relatively flat and straight, such as trails, parks, or treadmills.
Proper Setting
Sources:
healthline.com
wr-nw.com
speed-walking-international-website.webnode.co.uk
teachpe.com