Let's get one thing straight before we start: You don't have to RACE to race walk. Anyone can use the style -- just as anyone can run or cycle -- without being forced into competition involuntarily. For those who are easily bitten by the competitive bug, however, race walking can be one more way to pit yourself against others and the clock.

Race walking is not just slow running. You'll use different muscles in different ways (gluteals, hips and hamstrings) as you endlessly hone your technique, which is really nothing but solid fitness walking technique taken to an extreme. You'll also use more energy (that is, calories) than running at equivalent speeds or walking at slower speeds.

Competitions exist at all levels, from local all-comers races to national elite or masters races affiliated with USA Track & Field, the national governing body. In the Olympics, men compete in the 20K (12.4 miles) and 50K (31.1 miles), while women race the 10K (6.2 miles), but that will change to 20K in 1999. Elite men, by the way, can accomplish a 5:30-5:45 mile and hold barely over a 7-minute pace for a 50K. Elite women can hold a sub-7-minute mile for a 10K. Makes me tired thinking about it.

Race walking has two rules: The support leg must straighten when the heel touches the ground in front of you and remain straight through the vertical (as it passes underneath the body), and one foot must be on the ground at all times. Both rules are judged by the human eye (not slow-motion video replay!). Yes, you can be disqualified (one disadvantage compared to running) if three different judges separately decide you have violated a rule. But, heck, that makes it more challenging!

Note that a "straight" leg doesn't meen a locked knee. That can damage soft tissue or bones. In accomplishing the second rule, the best walkers will have just contacted the ground with the front heel as the rear toe is about to leave the ground.

Basic fitness walking technique must be fine-tuned and exaggerated. A few tips to help you along:

• Work on shin strength to perfect a good heel strike with a straight knee, and work on calf strength to have the power for a strong pushoff. Feel as if the leg is lengthening behind you when you pushoff.
• Hips must begin to rotate forward and backward as you reach with each step -- not only from the top of your leg, but from your waist. Allow each hip to drop downward as the unweighted leg swings underneath the body. Feel as if your hips are wrapping around a pole in front of you, not swinging from side to side.
• Keep your elbows tucked in to your waist as they swing dynamically. A powerful punch forward (without reaching forward) helps your rear foot pushoff.
• Avoid leaning backward. Try to keep your weight over the balls of your feet. Any lean is from the ankles, not the waist.
• Relax. You have to be loose in the shoulders and waist.

Initially, try short bursts of speedier technique during your fitness walk, say to the next street corner. Slowly increase the length of those bursts. Soon you might find the flow of fine race walking feels easier and more graceful than fitness walking.