The lighter the shoe, the less work you have to do to get your foot to move, and therefore it gives you an increase in efficiency and improves your performance. In typical Runners Connect fashion, we looked at the research and some of the scientific studies about what kind of benefits we can see. Some studies have shown that you can increase your VO2 Max by one to two percent for each three to four ounces that you are able to cut from your shoe. If a traditional training shoe will run anywhere from 9 to 12 ounces, most high end racing flats will run anywhere from three to six ounces, depending on which brand you get.
The other thing that we saw in the research and in analyzing a lot of the research studies was that, it can actually improve your ground contact time. Faster ground contact time is going to indicate moving you to a more midfoot or forefoot strike, which indicates a little bit better form, because more than likely, your foot is landing directly in the center of mass.
That can improve your efficiency, and you will definitely see some scientifically backed performance gains. Should you wear them for every race, and should you wear them in training? Now the thing to remember about racing flats is that there are different categories of racing flats.
There are ultra, ultra lightweight racing flats that may only weigh three to four ounces and that are very flimsy, very unsupportive, and have very little cushioning. Then you can get into what they call lightweight trainers, which can weigh anywhere from six to eight ounces, may have a little bit of stability built in, and have some more cushioning. In terms of the decision of whether it makes sense for you, you need to look at, what is your injury history?
What is your form look like? Still giving you that support and cushioning, maybe lightening up the load a little bit and seeing how that works for you. Then obviously like we discussed previously, looking at what your race distance is and adjusting from there. As for using racing shoes in training, again that really gets back to what your situation is when it comes to injury history, and your ability to run with good form.
It helps them improve their performance in the workout, which will translate to performance gains in the races. Try to do some of your speed work with a light workout trainer. Do that for a few months and see how that goes. They break down a little bit faster. I hope that answered your questions about racing flats.
Finally, let me give a final shout out to our sponsor, Pacific Health Labs, makers of all natural sports nutrition products, including their protein infused recovery drink, Endurox R4. Does it even. When should you replace your shoes? Many of us have heard every miles, but what if they were all treadmill miles, or still look. When to Wear Racing Flats in Training.
So how do you get the most out of your workouts without risking injury? Listen iTunes Listen Android. Audio Transcript Coach Dylan: Hi everyone. Thank you all for tuning in today. We look forward to hearing you soon. Enjoy the rest of your day. Record a Voice Message. You May Also Enjoy Can Pilates help prevent injury and improve performance Can pilates benefit runners and help with strength and flexibility?
Running downhills How do you get better at downhill running? What to do at stop lights How should you handle unplanned breaks in your run for things like stoplights, etc? When to replace your shoes When should you replace your shoes? Facebook Youtube Instagram. About Us. Our Story Meet the Team Contact. Powered by the love of running. Join Our Weekly Newsletter. Altra One2 g. As a minimalist runner at heart, these appealed to me as soon as I saw them. They offered something different from most of the narrow, arrow-like shoes on the market.
Which is precisely the point. Unlike all the other shoes I looked at, these are actually foot-shaped. This allows your toes to splay out naturally as your foot lands, giving you better stability and feel for the ground.
I liked these shoes a lot. Nike Zoom Streak 5 g. These were one of the lightest shoes I tested almost as light as the minimal Altras and they felt whizzy right from the first step. Most of the weight is trimmed from the upper part of the shoe, which feels paper-thin and is highly breathable.
Mizuno Wave Hitogami 2 g. These shoes were a cosy-fitting, solid build not unlike the Adidas Boost. Although slightly lighter than the Boost, they felt more cushioned. I felt like my feet were in a little light cocoon, being protected from the ground, compared with some of the other shoes. This may be a good or bad thing depending on your preference.
Asics DFA g. These were the heaviest shoes I tested, but still definitely light enough for speed sessions or races.
They feel nicely close to the ground, and are slightly wider than most of the other shoes, with plenty of room for your toes to wriggle and splay.
When should you wear racing flats? Can the right shoes make you run like a world-record holder? A few models tested Adidas Adios Boost 2 g.
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