Threshold | The fitness newsletter

Threshold #12 | Revolutionary shoes

In 2022 I switched to Hoka shoes. The Nike commercial team will be happy to have their customer back, I’ve changed back to Nike.

They fit better for my feet which is the most important factor.

But with 50km running weeks, gym training and races, not all shoes are equal - so I’ve learned.

But what’s the difference & how to pick ?

What are the difference between shoes?

In the past few years carbon shoes have come to town and won *almost* every race. From a simple technology to understand, every serious runner has a pair.

Aside from carbon shoes there are foam based shoes, with no plate in between the sole of the shoe and the base. Without the carbon plate the shoes have less spring (there’s some great Tik Tok videos showing the comparison). With carbon brings rigidity, and therefore non-carbon shoes are less rigid, however this is a good thing.

There’s mounting evidence that running consistently in carbon shoes reduces the work your Achilles tendon puts in during runs. Therefore over time your core tendons can lose strength. Running in foam shoes can help ensure your feet remain strong and that technology isn’t replacing the core functions of your tendons.

How to decide which to choose from

The answer depends on your training schedule, goals and your personal expectations, not to mention budget. For me I run approximately 50km a week (up or down depending on the week), have fast pace work and relaxed base runs. I’m also racing, and time matters to me, I personally want to shave every second off my times.

Training this much means I have multiple foam based shoes. More than one pair as there is evidence to show foam takes 24-48 hours to recover to its original state. Therefore running continuous days in a row can wear out the shoe fast. If you run in damaged shoes injury can be more possible. Hence if possible get a few pairs of training running shoes.

I then have my race shoes. Carbon plated and as stiff as possible. Any brand is good - even though there is a study showing not all brands are equal - but until this study is backed up, any brand is a good start.

Then there are training shoes. The ones for the gym. The gym is generally the place for heavy weights and stability work, therefore shoes need to compliment the work. Running shoes are designed to bounce, training shoes are designed to be stable. Avoid doing weight training in running shoes.

The difference between training and racing

Adrenaline is the main physiological difference between training and racing. Aside from this, it is important to remember your racing will mirror the effort put in during training. Most importantly, if you’re injured you can’t race and this is vital to remember why getting the correct shoes is an important factor - it really isn’t trivial.

The correct shoes can ensure you’re training safely and effectively so you can make it to the start line fit and healthy.

So, that’s why shoes are important.

Shop natural supplements formulated to enhance performance: 

🌱💊 542 Performance Nutrition Daily Green’s ultimate super greens capsules are a perfect blend of superfoods, vitamins, minerals and wholefood-sourced ingredients enhancing your immune system to help you perform in training.

🍄 542 Performance Nutrition Mushroom+ capsules are single-ingredient, high-strength mushroom supplements, helping you deliver energy to your body for training.

💪 542 Performance Nutrition Marine Collagen is the highest quality, and most bioavailable source of collagen available, helping to provide structural integrity to joints and bones.

💤 542 Performance Nutrition Ashwagandha+ (KSM66) is formulated with Cordyceps & Ginseng to help combat stress and adrenal fatigue, while also supporting the immune system, energy levels & mental performance. 

🏋️‍♂️ 542 Performance Nutrition Plant Protein delivers 17g of premium vegan protein per serving with just 1.5g of carbs, 88 calories & no artificial sweeteners.

🏋️‍♂️ 542 Performance Nutrition Whey Protein delivers 22g of premium whey protein per serving with just 1.2g of carbs, 108 calories & no artificial sweeteners.

Pyramid swim: up to 300m and back

Warm up:

• 400m @ Z1/Z2 heart rate zone

Main set:

• 100m @ full race pace

• 30s rest

• 200m @ full race pace

• 30s rest

• 300m @ full race pace

• 30s rest

• 200m @ full race pace

• 30s rest

• 100m @ full race pace

Recovery

• 200m @ Z1/Z2 heart rate zone

Thanks again for tuning in. I’m back to full tilt training, you can follow everything on Strava.

Have a great week,

Robert