New Year, new…. shoes.

If you’re anything like me, and have plans to run hundreds or thousands of miles this year, new shoes are required.

Shoes have such an outsized impact on speed Austin State University commissioned a study into the effect of carbon running shoes, read it here. It’s fascinating. Read leg 3 of today’s newsletter for the insights.

There’s a 3 step process which needs to be followed for choosing shoes:

1. What type of running are you planning to do

2. What function and materials are needed in your shoes

3. What is your ultimate goal

I’ll answer these questions below.

So what shoes do you need?

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The Main Feature

Leg one: Decide your goal, then choose your shoes

Depends on your training schedule, goals and your personal expectations, not to mention budget, the shoes you choose will differ. For me I run approximately 20-50km a week (see my Strava here), 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.

But first you need to consider the two questions:

1. What type of running are you training for

2. What terrain are you running on

For the former, you need to consider if you need top-end carbon race shoes. If you’re not racing you can ignore a large part of the shoe marketing world & not worry about £250 Nike Alphflys.

However if you’re training for a marathon or Ironman you know the race will be on tarmac (most likely) you will want carbon race shoes. Secondly, the later question, if you’re training for the ROC triathlon or a UTMB event, you’re going to be running on unstable paths & hills in which case you need to consider the tred and materials of the shoes to ensure you run successfully & avoid falls.

Then we come onto training vs racing. You might be training upwards of 50km a week & this much means your will need 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.

New you need your 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.

Finally as a side note 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.

Please don’t wear your Nike Alphaflys for deadlifts. Save your knees.

T-1: Mental Preparation

Leg 2: What are the difference between shoes?

There’s 3 types of running shoe:

• Foam based Road

• Carbon plated

• Training shoes / HIIT

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.

Some of the leading carbon shoes in 2024 are:

• Nike Alphafly 3

• Adidas Adios Pro 3.0

• Nike Vaporfly 3

• New Balance FuelCell

• Asics Metaspeed Sky+

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 and less rigidity than carbon which is a good thing.

Why?

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.

So consider doing your big mileage in foam based shoes.

I personally recommend use following as my base running shoes:

• Nike Invincible

• Nike InfinityRN

And then there’s the training shoe, these are heavier and have more stability, but if you’re into CrossFit or Hyrox these shoes are going to be your go to for the HIIT sessions. They are designed to be used for heavy weights & sprinting 1km+ as is common in the events.

Try out the following:

• Nike Metcon

• Nike Free Metcon

If you upgrade your shows for the specific type of training you’re doing, your body will thank you.

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Leg 3: The science behind carbon running shoes

The article titled "Effects of a Carbon-Plated Racing Shoe on Running Economy at Slower Running Speeds" by Trace A. Dominy and Dustin P. Joubert, published in the International Journal of Exercise Science, explores the impact of carbon-plated running shoes on running economy, particularly at slower speeds. This study is significant in understanding the science and academia behind carbon running shoes.

TLDR: Carbon shoes work, they’ll reduce the amount of effort you need to put in.

Key Findings:

1. Running Economy Improvement: The study primarily focuses on how carbon-plated shoes, like the Nike Vaporfly, affect running economy, which is measured in terms of oxygen consumption (VO2) or caloric expenditure at a fixed speed. Previous research has shown improvements in running economy by 2.7-4.2% at speeds of 14-18 km/hr, relevant for sub-3-hour marathon runners.

2. Effectiveness at Slower Speeds: The study aims to determine if these benefits extend to slower running paces, specifically at 10 and 12 km/hr, which correspond to around 3.5-hour and 4.2-hour marathon paces, respectively.

3. Methodology: The research involved 16 runners (8 male and 8 female) who completed multiple 5-minute trials at both 10 km/hr and 12 km/hr. They used the Nike Vaporfly Next% 2 (NVF2) and a control shoe (Asics Hyper Speed) in a counterbalanced sequence. The study measured metabolic and running mechanics data.

4. Results: At 12 km/hr, the NVF2 showed a significant reduction in VO2 (by 1.4%) compared to the control shoe, indicating improved running economy. However, this improvement was less pronounced than at higher speeds. At 10 km/hr, the difference was even smaller (0.9%), suggesting diminishing benefits at slower speeds.

5. Running Mechanics: The study also observed changes in running mechanics with the NVF2, including a slight decrease in cadence (about 1.1 steps/min) and an increase in vertical oscillation (around 0.17 cm).

6. Conclusion: The NVF2 carbon-plated shoe still offers benefits to running economy at 12 km/hr, but these benefits are smaller in magnitude compared to faster speeds. The advantages reduce further at 10 km/hr.

So what:

This study contributes to the understanding of carbon-plated running shoes, particularly their efficacy across different running speeds. While these shoes have been shown to improve running economy at faster paces, their benefits at slower speeds are less pronounced. This insight is crucial for runners of varying abilities and speeds, as it suggests that the advantages of carbon-plated shoes might not be as significant for slower-paced runners.

The research also highlights the importance of considering individual running mechanics when choosing footwear. The changes in cadence and vertical oscillation indicate that carbon-plated shoes can alter running form, which might have implications for efficiency and injury risk.

In summary, the study by Dominy and Joubert provides valuable insights into the performance benefits of carbon-plated running shoes, particularly for runners at different speed levels. It underscores the need for personalized considerations in choosing running footwear, especially for those seeking to optimize their running economy.

So that’s why shoes are so important.

Coaches Corner

WOTW: Workout of the week - 15km Pyramid Run

This workout is designed for runners looking to enhance their performance through structured heart rate zone training. Over a 15km distance, you'll engage in a pyramid-style run that gradually increases and then decreases intensity, aligning with different heart rate zones. This approach helps in improving cardiovascular efficiency, endurance, and pace management.

You'll start with a warm-up, progressing through zones to reach a peak intensity, and then taper down for a cool-down. Each segment of the run targets specific heart rate zones, from light intensity for recovery to maximum intensity for short intervals. This workout is not only about endurance but also about understanding and responding to your body's signals, making it an effective strategy for runners preparing for longer distances or seeking to improve their overall running performance.

Remember to stay hydrated, monitor your heart rate closely, and adjust the intensity as needed to align with your body's feedback.

Understanding Heart Rate Zones:

• Zone 1 (50-60% of Max HR): Light intensity, easy recovery.

• Zone 2 (60-70% of Max HR): Aerobic zone, comfortable pace, can hold a conversation.

• Zone 3 (70-80% of Max HR): Moderate intensity, improving aerobic fitness.

• Zone 4 (80-90% of Max HR): High intensity, improving maximum performance capacity.

• Zone 5 (90-100% of Max HR): Maximum intensity, short intervals.

Workout Structure for 15km Pyramid Run:

Kilometers 1-3: Warm-Up

• Start easy in Zone 1 (50-60% Max HR).

• Gradually increase to Zone 2 (60-70% Max HR) by the end of 3 km.

• Focus: Loosen up muscles and prepare your cardiovascular system for more intense effort.

Kilometers 4-6: Building Intensity

• Increase to Zone 3 (70-80% Max HR).

• Focus: Improve aerobic fitness and prepare for higher intensity.

Kilometers 7-9: Peak Intensity

• Kilometer 7: Maintain Zone 3.

• Kilometer 8: Push up to Zone 4 (80-90% Max HR) for higher intensity.

• Kilometer 9: Reach Zone 5 (90-100% Max HR) for a short interval.

• Focus: Challenge your lactate threshold and cardiovascular strength.

Kilometers 10-12: Decreasing Intensity

• Kilometer 10: Drop back to Zone 4.

• Kilometer 11: Reduce to Zone 3.

• Focus: Begin to lower heart rate and intensity.

Kilometers 13-15: Cool Down

• Gradually reduce intensity back to Zone 2 (60-70% Max HR) and then to Zone 1.

• Focus: Aid recovery, lower heart rate gradually.

Additional Tips:

• Hydration and Nutrition: Keep yourself well-hydrated and consider energy gels or electrolytes, especially in the later stages of your run.

• Pacing: Be mindful of your pacing. It’s easy to start too fast, especially in the early kilometers. Stick to the plan.

• Monitoring: Use a reliable heart rate monitor for accurate tracking. Regularly check your HR to ensure you’re in the correct zone.

• Adjustment: Listen to your body. If you feel you're pushing too hard, especially in the peak intensity section, it's okay to adjust your intensity.

Remember, the key to effective heart rate training is consistency and listening to your body. It’s not just about hitting the numbers; it’s about how your body feels and responds to the training..