How Much Does Shoe Weight Affect Performance?

The professor teaching class.

Question:  How much does shoe weight affect performance?

Dr. Jack Daniels: As a matter of fact I did the original research on shoe-weight factor, when I was working for Nike in the early 1980s and our research was presented at the World Congress of Sports Medicine in Vienna in the early 1980s. We found adding 100 grams to the shoe increased the aerobic demand of running by 1%. Now 100 grams is about 3.5274 ounces, so each ounce changes the cost of running about 0.2835% (1/3.5274= 0.2835). If you can run a mile in 5:40, that is going 284 meters per minute and that speed of running typically coasts about 55.55 ml O2 per Kg body weight per minute.  1 less ounce will change the cost to about 55.7075 (from 55.55 above) and that VO2 will be associated with a running speed of 284.7 m/min and a mile time of 5:39.17, so about .83 seconds for a mile, per ounce less weight. 

Coach Jack Daniels: Proper Running Form

Jack shares his thoughts on proper running form: how to become more economical, proper arm carriage, and whether there’s a right way to foot strike.

Coach Jack Daniels is a private coach for The Run SMART Project. To receive a handwritten schedule from Jack check out the Run SMART Training Plans.

Coach Jack Daniels: Determining Your Weekly Mileage

Amby Burfoot asks Jack how to determine your weekly mileage and what a five-day a week running schedule of 40 miles per week should look like for someone training for a marathon.

Coach Jack Daniels is a private coach for The Run SMART Project. To receive a handwritten schedule from Jack check out the Run SMART Training Plans.

Coach Jack Daniels: Most Important Training Principle

Amby Burfoot asks Jack what he’s learned over the years from when he first started coaching. Check out what Jack says is the single most important training principle every coach and athlete should remember. Great stuff.

Coach Jack Daniels is a private coach for The Run SMART Project. To receive a handwritten schedule from Jack check out the Run SMART Training Plans.

Jack Daniels: Integrating Hill Training Into Your Marathon Plan

Question: I would like to know your recommendation for integrating hill training into a marathon program. Specifically:

  1. When to start/end training (at what point in a typical 24 week cycle?)
  2. What format of hill training (true Lydiard hill circuits (bound up, recover @ top, stride down, 3X150M strides, repeat), normal :60-:30 second hill reps with short rest (VO2 workout), uphill tempo runs, etc).

Run SMART Coach Jack Daniels: I like to think of hill training as another form of resistance training, and certainly resistance training can benefit a runner.  Resistance training could be hill running, or squats in the gym or circuit training, bounding, or deep-water running, etc.  In other words, training that may be overall beneficial for the development of a runner in terms of holding off injury or developing muscles that may normally become fatigued in races of various distances.

Dr. Jack Daniels On Running In Windy Conditions (VIDEO)

The 6th edition of our Ask Dr. Jack Daniels Series focuses on running effort in windy conditions. Watch Jack’s response to a question submitted by Susan from Cincinnati, OH.

In order to participate and get a chance to see Jack answer your question, email [email protected] or include #AskDrJackDaniels with your question in a Twitter update or become a fan of our Facebook page and write your question on our wall.

Dr. Jack Daniels On Easy Running Versus A Day Off

The fifth edition of our Ask Dr. Jack Daniels series focuses on easy running versus a rest day during 5k and 10k training. Watch Jack’s response to a question submitted by @AMRWillGoFar.

In order to participate and get a chance to see Jack answer your question, email [email protected] or include #AskDrJackDaniels with your question in a Twitter update or become a fan of our Facebook page and write your question on our wall.

Dr. Jack Daniels On Marathon Hydration (VIDEO)

The fourth edition of our Ask Dr. Jack Daniels series focuses on marathon hydration. Watch Jack’s response to a question submitted by Tina McPherson from Fargo, ND, “What are the benefits of fueling during a long run, especially during a marathon?”

In order to participate and get a chance to see Jack answer your question, email [email protected] or include #AskDrJackDaniels with your question in a Twitter update or become a fan of our Facebook page and write your question on our wall.