This document provides information on how to race walk and the benefits of race walking. It discusses the phases of race walking including double and single support. It describes the proper technique for arm action, foot placement, and hip movement. Common injuries in race walking like tendonitis and plantar fasciitis are mentioned along with treatments like RICE and prevention methods. One of the main benefits of race walking is that it burns more calories per mile than jogging at the same pace due to the high muscle activity required.