Race walking involves the repetition of a very specific motion over a long period of time, longer than many running events. Race walkers who make the effort to strengthen their arms will find that their arm movements are more efficient, and they can rely on their arms to help propel them forward in the latter stages of a race when they get tired and need more energy. To build arm strength, try this: hold a 5-pound weight in each hand and pump your arms up and down. Swing your arm through a full range of motion so your hands brush past your hips. Pump your arms for about one minute, rest, and repeat. Try to do this exercise 2-3 times per week.
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