Training In Your Racing Shoes

Many runners (even a coach on our staff who will go unnamed) have and continue to make the mistake of not training enough in the shoes they race in. There’s a great section in Jack’s book on this topic and he makes it very simple to understand why you should never make this mistake.

I’m convinced that some training should be done in racing shoes for two reasons:

  1. Each type of shoe has its own economy characteristics, and to take full advantage of these characteristics you must do some actual training in the shoes.
  2. Each type of shoe has its own mechanical characteristics, and it can be disastrous to never train under the same conditions that you’ll face in a race.

It’s hard to document how many injuries have resulted from wearing “new” shoes in a race, shoes that fit and function differently from those used in practice. To never wear racing shoes in practice is like never training at race pace. It’s always risky to let any conditions of a race be completely foreign to you, and that includes wearing shoes whose effects on your economy and your feet are unpredictable.

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. 

Know Your Pace

Just added a new article to our media coverage page. Jack and Vince were both quoted at length in this Runner’s World article about finding your ideal running pace. We’ll be posting a lot about appropriate training paces soon…in fact…we’re planning a whole series on this stuff! This is what we pride ourselves on and Jack’s body of work really focuses on the importance of knowing the purpose of every workout and what your ideal pace should be to achieve optimal results.

ASSIGN WORKOUT TIMES
Once you’ve established your baseline 5k pace, use it to determine how fast to run your workouts. “Your goal is to create the least possible stress on your body that produces the maximum physiological benefits, not maximum stress to accomplish the same benefits,” says Jack Daniels, Ph.D., head coach with The Run S.M.A.R.T. Project. In other words, don’t run one second faster than necessary.

Read the entire article.

Dalit Medina Wins Age Group At Coyote Hill 10k

In her first race since joining The Run SMART Project Dalit Medina finished first in the 40-44 age group and 12th female overall at the Coyote Hill XC 10k. Her official time was 48:58 (7:46 per mile). Full results.

Dalit works with Run SMART coach Dr. Jack Daniels.

Run Under The Influence Of Jack Daniels

Today officially marks 18-weeks to go until the 2012 Boston Marathon! Get an 18-week schedule designed by Jack and start training for your personal best! In honor of this mark we’re also excited to unveil the facelift we’ve given our new training plans page.

What Is The Purpose Of Doing Strides?

Today’s Ask a Coach question comes from Pat about the the purpose of post-run “strides.”

Question:  Can The Run SMART Project do a video on strides? I’ve always been confused on the purpose of doing strides and the proper pace for them. I’m familiar with coach Jack Daniels’ training paces (Easy, Threshold, Interval, and Repetitions) but don’t know how strides fit in. Are they at Rep pace, but shorter distance? Thanks.

Will Running A Marathon At Low Altitude Slow Me Down?

Today’s Ask A Coach question comes from Lior who is training for the Rock ‘N Roll Marathon in Phoenix.

Question: Will I lose time because of the low altitude (1350 feet) compared to all of my sea level marathons? Is it going to affect my performance (targeting sub 2:45) even by as little as one minute or so?

Run SMART Coach: Coach Daniels says the effects of altitude on endurance performance starts at an altitude of about 1,000 meters (roughly 3,000 feet). An altitude of 1,000 feet will have no impact on your performance. Stick to your normal game plan and good luck going after sub-2:45!

Email [email protected] if you have a question you’d like one of our coaches to answer.