Leg Drive: How to get more power into your walking stride - Sport Walking Top Tips
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- čas přidán 26. 06. 2024
- We get asked to explain Leg Drive a lot here at Sport Walk, so that's exactly what we've tried to do in this video. We've broken down the walking action into three phases, to explain how you power your stride by driving your legs backward - creating Leg Drive. We hope we've covered everything and explained it so everything makes sense but just leave a comment if there's anything you don't understand and we'll respond.
Don't forget though, you'll need to work on this a little and then practice it every time you walk to build up that muscle memory that will make it completely automatic over time. Good Luck!
THIS VIDEO WAS PRODUCED DURING THE COVID-19 LOCKDOWN IN THE UK, WHICH IS WHY IT'S A BIT ROUGH AROUND THE EDGES AND LACKS THE USUAL VISUAL VALUE OF SPORT WALK VIDEOS. IT'S ALSO WHY WE HAD TO REUSE SOME FOOTAGE FROM PREVIOUS VIDEOS. - Sport
Excellent video. I’m a 67 yo casual walker, usually do a daily 3.5 mile circuit before breakfast, been stuck at 3.8mph for a while. Adopted this guidance and the very next day ... 4.0mph. Thanks!
Wow! We know it works but it’s still great to hear someone putting it into practice & getting results! Glad you found it helpful & thanks for letting us know 👍
I just did my first ultra, and realized that since walking is a key component, I'd better learn to walk faster and more efficiently. This is the best video I found. Thanks!
Wow, thanks Kelly!
I have paralyzed left leg besides total hip replacement
How can I walk properly without pain I both legs
Hi. It sounds like you’d need to follow advice from a physiotherapist to start with and then to work on your walking technique when you can walk without pain. It’s best to sort any physical issues first. Hope you can make some progress 🙂
Walking has never been so interesting 👍
Nice tips. It also resembles good running style.
Thanks for this Roger, great video as always.
Thanks Matt!
Quality video! Great insides. Always wondered whether to pull or push...now I have my answer. Will practice first thing in the morning...
Thanks Peter, glad you found it useful & hope it works for you. All the best 👍
Iam laughing for that earlier 'alien walk' 😂
I enjoyed your video series! Very helpful. I'd like to see one about the best way to go down hills. Often I will sort of make my own mini-switchbacks, but that's probably not very efficient in terms of time.
Thanks, glad you liked it! Your wish is our command! 😆 We have a video in planning that’s exactly what you want! It’s called ‘Free Speed’. We hope to film it sometime in the next couple of weeks. Keep an eye out for it or if you’ve subscribed, you’ll get it as soon as it’s live. Take it easy. 🙂
Really enjoyed the "Sport Walking Top Tips - Leg Drive" video. I tried racewalking but have given it up as I do it by myself and have no guidance to how my posture and technique are doing. In addition, I often walk on the trials in the Arizona parks, which consist of dirt, rocks and many uneven surfaces, so this style of walking is easier for me to do and works better on the desert terrain.
Glad you enjoyed it Stephen! You’re so right about trail surfaces being a problem for race walking. It’s one of the key factors really for us in terms of showing techniques that work off road. Have to say, your local trails sound nice & probably warmer than we are here in the UK! All the best!
Very nice video on walking manners
Thank you!
Amazed at your cadence. I timed you at 130bpm, now I'm starting to struggle at around about 123-4. Will keep practicing the passive front leg plant and more forward drive from the rear. I am 63 soon so maybe pretty good where I am now. Really want to get to 4mph though, which is probably closer to your 130bpm. When is the new video on this topic coming out?
Yeah, that feels about right. I once walked with some music at 132bpm & that felt the best to me, so 130’s good. It can take a while to bed in a higher cadence, especially when you start to work on these techniques so don’t worry too much. If you can get yourself over 125 to start with, then just settle in with that for a bit, as your speed naturally increases over time, so too will your cadence & you’ll just find that sweet spot, where it’s high but it feels right for you. 🙂 The next Get Fit Walking’s been filmed, so it should be going to edit next week. I’d say end of the month at the latest but probably before then & hopefully sometime next week. Cheers
Revisited this as I'm embarking on my 1st 'Sportwalk minded' Excercise. I've always struggled getting it together, possibly due to being a forefoot runner and partly due to being slow to put together technique... I know your techniques work... I've just got to embrace, harmonise, make it an action and not a thought.... Reyt coyt on... Aht door... ... (right, coat on, out the door.... Translated for the Southern viewers 😉),
Think I got it without the translation! Mind you, I am a twelfth Jordie, so maybe my northern heritage (small as it is) is growing in me 😆 I’ve got full confidence you’ll nail the leg drive! 👍 Rog
@@sportwalk it was /still is more difficult than I figured. My ankles calves & shins took a couple of mile to stop talking back to me,probably more due to being ignored for a few months.... After mile 3, I ended due to time availble, but felt a lot better for being out in the rain and moving with purpose. Even though I was pushing at max effort throughout, I felt I had enough for a quick run up most of a hill and back (less than 10 minutes).
Just leaving work now and will get back out for an hour. I love how #sportwalking has less impact on the whole body, yet the health and motion benefits are there. I'll keep the consistency going and when my ankles /calves & shins forgive me, I'll know I'm making progress Cheers
@runhikesleeprepeat187 So glad you’re feeling the benefits overall! If you can, split working on technique from workouts, so you can build that muscle memory, that might help. As previously you’ve been forefoot running & barefoot to boot, that’s quite a transfer of movement style, so if you’re able to give yourself a few easy technique sessions where you can just focus on the movement that might help. I know you have shifts etc to cram it in between so maybe that’s not possible but thought I’d mention it. Love hearing your progress, keep it coming! 💪🙌
@@sportwalk sage advice as always and replies are always appreciated. I've just finished shift. Bone weary and a bag full of excuses not to walk today... Your replies and Instagram posts have given me the prod I need... Thanks again.... #staysalty Sithee
Really enjoying your channel, I've started to adopt a few of the principles for an Ultra I shall be undertaking in May this year. I was of the opinion that I would be quicker with poles but since upping my cadence and shortening my stride I'm not so sure. Still early days and still practicing "lauching" off the back leg, I'm interested to know your views on poles and if and when they might come into play.
Hi Nick. Interesting timing this, we’re just about to start editing a new video that will discuss the pros & cons of the Nordic style (among other walking methods) & you could extrapolate that out to include just walking with poles. We’ve also got a video all about when poles are useful already on the channel, so I’d definitely check that out. Really glad you’re enjoying the channel. Cheers. Roger
I iwll try this out this week. I couldn't seem to increase my speed. I walk 6-13 miles a few times a week and couldn't get my speed up. Will let you know what happens!! Great job on the videos
Thanks Beth. You may need to give it a little time but if you stick with it you’ll start to drive back naturally and that’s when you can start to notice a difference. Yes do let me know how you get on! All the best. Roger
Was wondering if you could do a short video such as this but showcasing your arm/hands carriage using your normal walking technique. I know it may sound incredibly simple, however very interested to know your thoughts on shoulder height, how high the arms swing at your sides, and do you keep your hands in a loose fist at your sides or just open. Thank you! 🙂
Sure thing Christy, will add it to the list. I was just thinking about something along these lines the other day, after seeing someone walking strongly but swinging their arms furiously left & right! 😆 I through, “we need to do something on this”. I think your suggestion would fit well in this - showing how to & how not to use the arm swing. It’ll be a little while before I can fit it in because we’re moving house & studio quite soon but I will fit it in soon after. All the best. Roger
@@sportwalk Thank you! I see that as well around my neighborhood. I would think it's incredible amount of wasted energy and mechanically, an injury of some sort waiting to happen. 🤔
Very interesting and informative video. I notice your advice to engage the glutes intentionally, whilst at the same time saying this happens naturally. If I don't intentionally try to engage the glute, will the resulting forward drive be less effective?
Thanks! Yes, it is a bit contradictory that I’ll admit! In essence the intentional part is to help embed the movement. Like that 10,000 hours muscle memory thing. So doing it intentionally eventually leads to it becoming automatic and natural. In that respect, if you don’t intentionally engage your glutes to start with you may feel like the drive isn’t as effective but interestingly once you understand the movement and know what it does you tend to walk more effectively anyway, even if you haven’t perfected the technique. It’s like once you know, you know. It will take a while to perfect and for it to become automatic but in the meantime, while you’re working on it, it’s likely that you feel like your walking style is more effective than before. Hope that makes sense? I’d recommend concentrating on intentionally engaging your glutes whenever you walk for a few weeks and you should start to notice it becoming more automatic. Best of luck with it. Roger
Thanks for the video Roger,It’s great, I have only one question. During the last phase of the step, as the heel of my rear foot is already up, but my forefoot is still on the ground, should I actively or „explosively” push my body forward from this position using the strength of the foot (as I would jump) or should I simply keep the foot relaxed and raise it naturallly into the next step, using only glutes and hamstrings as active propellers?
Hi! Glad you like it! You got it on the second option. You want your glutes to be delivering all the power and, as such, everything else wants to be quite passive. So, don’t push with the foot, just let the foot flow through naturally with the movement you create with the glute driving the leg backwards. Hope that makes sense? All the best. Roger 🙂
Yes, that is clear now, thank you 😊
Great for ever plz respected sir what should be average kilometers in minutes plz
Hi & thanks for the message. It all depends on your fitness but the best target pace to start with for anyone should be 10 minutes per kilometre, which makes 6 kilometres per hour. Once you can walk at this pace, you can train and get stronger and faster and then aim for a pace of 8 - 8:30 per kilometre. Don’t try to get down to the faster pace too quickly though, it’s important to build up your pace gradually. Hope that help? 👍
Sport Walk thaaaaanx great guidance with your kindness 😍
Hi Roger. Thanks for the video. Would you have a view on optimum stride length and cadence for marathon+ distance walking? I’m 6’3” (192cm) looking at 13 min/mile. Thanks.
Hi Ben. Sounds like you have long legs, so you’ll have greater pace potential but also scope for over striding (I’m the same). Your stride length should fix at the optimum length for you, in order to walk with a high cadence & it should remain the same for any distance. The only time it should change is when you’re climbing (shortens as the terrain steepens) or descending (lengthens as the terrain steepens). I think the best thing initially is to use a metronome or music to fix your cadence without trying to control your stride length but to settle on a stride that doesn’t feel like you’re over extending. Aim for around 132-135 beats (or steps) per minute. The whole thing with leg drive is to get that power into the early backward phase, so once that power’s been applied, there’s no need for your stride to go any further back. This means that you can have a short stride (even with long legs) & still get all the power you need to go fast. So I guess, in summary, focus on fixing your cadence first, let your stride length fit that (so it comes easy), then add power with your leg drive & that will give you the optimum stride length for you, regardless of distance. Hope that helps. All the best, Roger
Thanks for the pointers, Roger. I’m working on this using music but actually find pace slowing down slightly at 134bpm. My optimum seems to be 130-132. Perhaps my stride shortens with a higher cadence. Would you say the difference between 13min/mi and 12.5min/mi is just cadence change?
This doesn’t surprise me. When you first start working on shortening your stride & raising your cadence, your pace can drop until you’ve bedded in the new technique. The key thing is to be sensitive to how the higher cadence & shorter stride length feels. If it feels natural but your pace slows that’s fine. If it doesn’t feel natural but your pace holds, then it’s probably not the best cadence for you. It’s always best to take the cadence & stride length that feels natural, because that’s what it needs to feel like to work. Your pace will adapt to the new technique once it all feels automatic. When your new stride length & cadence is just how you walk all the time, you can build pace by tweaking your leg drive to bring in more efficient power transfer. Hope that all makes sense? Cheers
I’m an ultra runner. I’ll be 50 yrs in early 2021. With running, one commonly sees programs that exercise the different energy systems. I.e. long slow run, tempo and sprints. Do you recommend similar training blocks for someone who wants to enhance walking skills for ultras?
Hi Jeffrey. Yes we do to a point but for Sport Walking it’s a little different as you can imagine. There’s a lot more of what in running would be your ‘long slow’ sessions except that for Sport Walking the aim is to walk at your target pace & just build time out walking. Speed work doesn’t really come into it because the aim is to stay steady state at pace in all situations but the key addition to just ‘at pace’ training is hill work because climbs are where Sport Walkers can really excel. In terms of training blocks, it’s really about just building mileage overall but for say 100k that doesn’t really need to be more than 25-30k in the week. At weekends then a long walk of 20-25k at challenge pace is plenty. This would be for a three to four month program before a target ultra event or personal challenge. The only addition would be a number of marathon distance test walks in similar terrain to an upcoming challenge event. Probably 2-3 during a two month build up is enough for 100k. The key thing overall for switching or adapting from running to Sport Walking, especially as you’ve already got the overall fitness & endurance sorted fro running ultras, would be just to do plenty of ‘at pace’ sessions to allow your muscles to adapt to the different technique. Walking is very much an ‘always on’ form compared to running, so there’s never really any muscular respite in the motion & I know from my own experience that this can lead to soreness initially if you go too long, thinking it’s easier than running (which it is aerobically). Hope this helps & I’d be very interested to hear how you get on. All the best. Roger
@@sportwalk Hi Roger, thank you again for making all of these videos. I'm training to walk a 1/2 marathon in slightly under 15 min/mile or just over the 3 hrs 5 min mark . Right now, I can semi-comfortably walk 8 miles at this pace. I don't care for or find much joy in using the power or race walking technique which is why I'm so fascinated with your channel and using a normal walking technique. Do you have for purchase an actual week by week training program for 1/2 or full marathons? Or should I stick with your above advice and use this training block and get plenty of 'at pace' sessions in while gradually building upon the mileage?
Hi Christy. Thanks! I’m delighted you’ve found our videos helpful. We don’t have training plans specifically for half marathon or marathon distance at the moment (it’s something I’ve been thinking about recently actually) but I’d suggest you just focus on walking 3-4 times per week, with the sessions you do during the working week (Monday-Friday) being for about 10km or around 6 miles and the walk you do at the weekend being around 15-20km or around 9 - 12 miles. If you can, I’d recommend training on alternate days, so one week you’d train four days and the second week three days. That frequency should be fine to have you in good shape for your event, then the key is to try to always train at your target pace or faster. I hope that helps but if you have any other questions or want to check anything just shout. I really hope you have a great time on your challenge & that it inspires you to take on other challenges. All the best. Roger
@@sportwalk Thank you very much! This is fantastic advice - the best I've read and I've been doing A LOT of my own reading on this. Tomorrow I can begin what you've suggested as a fresh start to a brand new month. Thank you, again!
It’s a pleasure! I hope everything goes well & do let me know how you get on. 🙂
Sir tell me that which foot first to do forward left foot or right foot in walking that I get more comfortable and speed
It doesn’t matter, whichever feels most natural to you. If you start with what feels easy & natural & then build on that, the speed & power will follow. 🙂
Thank you very much
Do you have an opinion about Chi Walking by Danny Dreyer? Thanks!
I’ve only skimmed through a Google preview, I haven’t read the book but it seems similar in its understanding of the power & potential of walking, as well as the benefits of adapting a technique to get the most out of it. I guess the difference really is in the objective & the application - with Sport Walking, the ‘technical’ aspect we teach is purely to enable better performance, whereas because Chi Walking is aligned with Tai Chi, there are different motivations. From what I’ve read though, there are overlaps in a number of areas & also, I believe that for fitness alone, it’s likely that if you were to follow the Chi Walking approach, you’d likely achieve the same fitness results as with a Sport Walking approach, it would just be a different journey. I’d like to have read more about the ‘hiking’ chapter but that wasn’t in the preview, so I may get the book to check that out. At the end of the day, the fundamental thing is the understanding of the power of walking (all too often overlooked) & that’s something both Danny & Katherine & I are completely aligned on! Thanks for highlighting this. Roger
Thank you so much for your answer. I am practicing your power walk technique. It definitely helps!
No problem 🙂
At what speed does it cease to be sport walking and it become race walking? Or is race walking just a different walking technique?
Hi! Aha, good question. So, Sport Walking is about walking a challenge in the quickest time you can but you can walk that challenge any way you like, so you can go Sport Walking using a race walking technique if you want, although it wouldn’t be very effective or efficient off road on rough terrain. Sport Walking isn’t a technique itself nor is it linked purely to speed, it’s more of an over arching approach to walking as a sport. Where it gets tricky to explain I guess is if you’re walking an organised challenge that’s a competitive event, does that make it race walking? For us, race walking takes place in clearly defined events & is an Olympic discipline, so we think there’s enough difference there. Where speed does become a factor though is technique, as the faster you get, the more you have to adopt a race walking style just to actually walk that fast & we’ll be doing a little feature on this very issue in the next edition of the Sport Walk Show. So if you’re a Sport Walker & you push beyond your top speed with a ‘normal’ walking style, you’ll inevitably end up walking with a racing technique. I hope that answers your question & thanks very much for raising it, as I guess others may be wondering too. All the best. Roger
P.S. We’ll use your question to lead into the feature in the show if you don’t mind that?
Right Leg is bending during practicing, how to solve?
Hi. Don’t worry too much about getting your legs straight when you drive them back behind you, in fact it’s better to keep them soft and with a slight bend to them. The really important thing is to get that power drive from your glute muscles as that will have more impact than extending your legs to a straight position. Hope that helps but if not, you can always share a video with us, so we can see what’s happening and try to offer extra guidance. 👍🙂
@@sportwalk Sir, Thanks lot for your suggestions. In India, thousands of walker are facing "Leg bending problem - while practicing or competition" Hence, as a result - Disqualify. Request you to published a solving video's . Thanks again sir.
Ah, you’re talking about Race Walking? Our specialism is ultra trail walking fast but there are no technique rules for this. Race Walking isn’t something we know a lot about to be honest. We will be looking at Race Walking technique sometimes in our new show but it won’t be a big part of the show, so I don’t know when we might be able to make something about the leg bending issue. I will add it to our list of content though and if we’re able to find some answers we will include them. I would suggest in the meantime searching for some Race Walking technique videos and maybe you can find the answers you need. Sorry I can’t offer any ideas at the moment but I hope you find what you need. Best wishes. Roger