Every time there's a Summer Olympics, the weird-but-wonderful sport of race walking gets a big bump. The more people see it, the more people laugh when they see it, and more people start doing it. Bravo! Race walking is a super way to step up your own walking routine. So what if it looks a little goofy? Wear a hat.

I flipped for race walking right after the 1988 Summer Games in Seoul, Korea, and very quickly, it replaced running as one of my favorite fitness sports. When I ran, I felt slow and lumbering. When I race walk, I feel sleek and fast. ... and that's wearing a hat and sunglasses.

Over the years, I've taught a number of how-to-race-walk workshops, and I always start out by mentioning some of race walking's great advantages over running. (Running has the better PR machine, no question.)

For starters, it works your upper and lower body, unlike running, which does bupkes for your belly and midriff. Also, the constant pounding of running puts a lot of stress on your legs, especially your knees. Race walking is much easier on the body — especially the aging body — and therefore, causes fewer injuries. Another reason I recommend race walking, particularly to women, is because the rolling action of the hips and the push-pull action of the legs does wonders to tighten the tummy, streamline the mid-section and clean up the lumpy cottage-cheese that tends to accumulate around the thighs. All that arm action and torso twisting also makes your heart beat faster, making race walking a more challenging cardiovascular workout than running.

Interested in doing it? Great. But you have to learn how. Race walking is not the same as fitness walking or speed walking. Race walking refers very specifically to a sport that has two basic rules: First, one foot must be in contact with the ground at all times, and second, your knee must be straight as it passes underneath your body. Race walking also involves coordinating the movement of the feet, legs, hips, torso, arms and shoulders. It sounds complicated, but it's very doable. For online information — books, videos and classes — begin at www.racewalking.org or www.racewalk.com. From my experience, personalized instruction is best. And be patient when you're first learning. You may pick it up right away, or you may need a few sessions to get the hang of it. Even if you just use the following race walking tips to step up your own routine, you'll be ahead of the game:

— Lower Leg. Race walking is like walking a tightrope. Keep your toes pointed straight ahead and walk in a straight line, one foot placed directly in front of the other. When your back foot leaves the ground, push off with your toes. Drive your knee forward, not up. When your heel hits in front of you, knee straight, lift your toes. (This toe lift may cause some shin discomfort when you're first learning. Ease into it. Ice afterward to reduce swelling and ouchiness.)

— Hips. The hip wiggle is unique to race walking, and once you learn how, it allows you to move forward with great speed and balance. Practice swinging your hips forward as you step forward. It's a front-to-back roll, not side-to-side. Good hip flexibility will help, so warm up with some hip-opening exercises. Develop a slight pelvic tilt when you race walk. It helps align your posture and reduces low back fatigue.

— Upper Body. Don't hunch your shoulders. Keep them relaxed and loose. As you walk, pump your arms with your elbows at about a 90-degree angle. They should swing forward and backward as you stride, but don't let your hands cross over the midpoint of your body in front. Your elbows should be tucked in at your sides, not tense, but not floating out, like chicken wings.

— To Go Faster. Focus on technique, not speed, when you're first learning. Later, you will go faster by taking quicker strides, not longer ones, always pushing off with your back foot and pulling back with your lead foot. Your arms help you control your speed. The more you rotate, the quicker your pace.

ENERGY EXPRESS A BOLT FROM ATOP OLYMPUS

"I just tried to stay relaxed. I'm always relaxing. That's the way to go so fast: relax, and just focus." — Usain Bolt, 2008 Olympic Gold Medalist, 100 Meters. The World's Fastest Man

Marilynn Preston — fitness expert, personal trainer and speaker on healthy lifestyle issues — is the creator of Energy Express, the longest-running syndicated fitness column in the country. She welcomes reader questions, which can be sent to MyEnergyExpress@aol.com. To find out more about Preston and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

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