▪

At 6 feet 3 inches, and close to
200 pounds, his throbbing knees
emitting distress signals, Mar-
tin Rudow learned this lesson
from the ground up.
Now, he's trying to teach those
who think walking is for wimps
the joint-friendly techniques of
moving fast with one foot on the
ground at all times.
A runner-turned-racewalker
and 1988 Olympic racewalking
coach, Mr. Rudow is a proponent
of what he calls "maximum walk-
ing': implementing racewalking
principles to take routine fitness
walking to the next level.
"Just a couple of adjustments
can really help you get a lot more
out of it," he said.
"Most important are the arms,
keeping the upper body relaxed,
bending the elbows at 85-degree
angles and driving through a
range of motion.
"Your hands should be no low-
er than your breastbones. The
quicker you drive your arms,
from the back of the butt to a
spot about 5 inches in front of the
lower breastbone, the faster your
leg turnover: There's a 1-to-1 ra-
tio."
As for those swiveling hips
that distinguish the fluid race-
_ walker from the plodding pedes-
trian, "They will turn by
themselves," Mr. Rudow said.
"You're not trying to twist and
drive. If you have good posture,
with relaxed shoulders, hips un-
derneath the torso (read: Don't
lean forward with a swayed
back), and you pump your arms,
ou're on the right track."
Mr. Rudow, 52, keeps his
pulse between a rigorous 140 to
160 beats per minute in most
workouts, dropping it to 120-125
for three-hour endurance walks.
"Twelve minutes a mile is a
wonderful workout pace, al-
though that's probably faster
han a lot of people can go," said
Mr. Rudow, who sometimes logs
seven-minute miles.
In any case, at just about any
pace, the benefits are bountiful.
Walking 16-minute miles can
lower cholesterol as much as
running seven-minute miles, ac-
cording to research by Dr. Ter-
Kavanaugh, a cardiologist at
Toronto Rehabilitation Center
in Canada.
Mr. Rudow, who will serve as
chief racewalking judge at the
1996 Summer Olympics in At-
lanta, has produced a 28-minute
"Maximum Walking" video
(Technique Productions, call
800-WALKMAX) to maximize
is message.
"When you're getting maxi-
mum return from a walking pro-
gram," Mr. Rudow said, "you're
very, very smooth, with little jar-
ring. It really protects the body.
So an injured runner, when
walking right, can get as good
workout as he can from run-
ning, greatly minimizing the in-
jury risk." 0

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