Should I race walk or power walk?

If you’re looking to add speed, intensity, and structure to your walking routine, you may be wondering: should I race walk or power walk? Both styles are excellent low‑impact workouts that improve cardiovascular fitness, endurance, and overall health. However, each has distinct techniques, rules, and training considerations that can influence which option is right for you.

In this guide, we’ll break down the key differences between race walking vs. power walking, explain the rules of competition, and help you decide which walking style best fits your goals.

What’s the Difference Between Race Walking and Power Walking?

Race Walking

Race walking is a World Athletics governed Olympic sport with clearly defined rules and judged competitions. According to Rule 54.2, race walkers must:

• The walker makes contact with the ground, so that no visible (to the human eye) loss of contact occurs. 
• The advancing leg shall be straightened (i.e. not bent at the knee) from the moment of first contact with the ground until the vertical upright position.

Effective January 1, 2022, the World Athletics Council (governing body for race walking) introduced athletic shoe regulations for all track and field athletic events.  Shoe manufactures are required to submit applications for their footwear to be approved for certain national and and international competitions, if they want to be included.  Reshod Walking Shoes is on the approved list for all styles currently offered. Failure to comply can result in penalties or disqualification during judged events. Because of its strict technique requirements, race walking often takes more time and coaching to master.

Race walkers often choose lightweight, flexible footwear designed to support a smooth heel‑to‑toe transition. Shoes like the Reshod® Coach Carmen® Race Walk Shoe are specifically designed to support proper race walking mechanics.

Power Walking

Power walking is more loosely defined and does not have a single official governing body. Most events simply require walkers to:

• Maintain visible contact with the ground
• Avoid jogging or running

Bent‑knee walking is allowed, making power walking more accessible for beginners or those with limited flexibility. Power walking divisions are common in local road races, charity walks, and fun runs.

For power walkers, comfort and stability are key. Shoes like the Reshod® Pushover® Walking Shoe  and Reshod® Coach Carmen® Race Walk Shoe offer cushioning and grip ideal for longer distances and varied terrain.

Which Walking Style Is Better?

There’s no one‑size‑fits‑all answer. Race walking and power walking both provide excellent cardiovascular benefits while remaining low impact and joint‑friendly.

• Race walking is ideal if you enjoy structure, competition, and the challenge of mastering technique. It also offers opportunities for college scholarships and national or international competition.
• Power walking is better suited for those who want flexibility, fewer technical rules, and participation in local events without judged technique.

Some larger competitions, like the Huntsman World Senior Games, even offer judged power walking events with age‑group medals.

Which Technique Is Right for Me?

Consider these factors when deciding between race walking and power walking:

Flexibility

Race walking requires significant flexibility in the hips, knees, and ankles. If you experience joint stiffness or limited range of motion, power walking may feel more natural. While flexibility can be improved over time, it often requires dedicated stretching, strength work, or guidance from a trainer or physical therapist.

Time to Practice Technique

Race walking has a steeper learning curve. Some people pick it up quickly, while others find the straight‑knee requirement challenging. Expect to spend several weeks practicing technique before feeling confident. If you prefer a simpler approach, power walking may be the better fit.

Terrain

Race walking is best suited for flat courses. Steep hills or uneven terrain can make it difficult to maintain legal form. If you regularly train on hills, trails, or varied surfaces, power walking is generally the safer and more practical option.

Learn More and Improve Your Walking Form

For additional technique tips, workouts, and race walking education, visit the Reshod Walking Shoes YouTube channel.

If you live in the Portland, Oregon area, you can also train in person with Coach Carmen by checking out her local group training sessions.

Final Thoughts

Whether you choose race walking or power walking, the most important thing is finding a style that keeps you moving consistently and comfortably. The right technique paired with proper footwear can help you walk faster, longer, and with less risk of injury.

If you’re ready to get started, explore Reshod® walking shoes designed specifically for walkers who want performance, comfort, and durability.