Race walking uses calf muscles considerably more than other sports. Stretching the calves helps technique while preventing injuries. Calves are a complex muscle group, so a single stretch is not sufficient. If time permits, executing each of the four stretches presented is not overkill.
Place both hands at shoulder height on a wall or pole in front of your body. Keep your arms fairly straight and your lead leg bent under your body. Now, place the heel of your rear leg 1½ to 2 feet behind your body.
Keeping your rear leg fairly straight but not locked in position, place the heel of this foot on the ground. You should feel a stretch down the outer part of your rear-leg calf muscle. If you don’t, try moving your rear foot back a little farther (remember to place your heel back on the ground after you move your foot back). Throughout the stretch, your upper body should remain vertical and straight; do not bend forward.
Alternate legs when finished.
Stretching the calves helps alleviate shin pain.