Think about this on your next Long Run...NYC Marathon 2016!

For a long time it's been a dream of mine to run the New York City Marathon. There are many well known marathons held around the world, and this is definitely well up there on many a runner's bucket list as the famous run takes you through all 5 boroughs of the one city.

Training for the marathon is hard work, that requires your utmost dedication & commitment for many months if you want to reach your goal. If you're struggling for motivation on some of your long runs throughout this marathon campaign, perhaps the thought of qualifiying for next year's NYC marathon will get you going again!!

However, gaining an entry has not always been so easy. You can always pay your way via Travel Partners which is quite costly, or you can join the NYRR which is tricky living in Australia or you can run a qualifying time. This also hasn't always been so easy as it is very competitive until more recently.

I've recently learned that the NYRR have made some changes, and increased the numbers of entries to qualifying athletes. They have also relaxed their qualifying times for certain age groups to allow greater access for runners from around the globe to come and run in this great event.

Here's the link to your age qualifying times. This might give you the extra motivation you need to keep pushing through the next 9 weeks of training. Think you can make the grade?

If you need help training for your specific goal time to qualify, or your new personal best, I can help. To train for a specific goal time, you will need to train with prescribed paces for each of your runs from speed/interval, tempo and long runs to develop the speed and endurance required to reach your race pace goal. Combined this with an effective race plan for the big day, and your goal will be in sight.

It's not too late to tweak your program to help you build more strength & speed to get you that time goal you are after.

Drop me a line with your details if you'd like me to receive a free follow up phone call to discuss your needs and goals for this or your next marathon. Alternately, if you're thinking about or planning to run the NYC Marathon in 2016, Run Well will be joining you as we will be providing a complete training & coaching package to get you there in great shape to realise your goals!

New York City 2016, here we come!

Best tips for Long Run Recovery

With less than 10 weeks to go till the MM, we are at about the half way point of our training program and on the cusp of some bigger mileage as our long runs approach and go beyond 30kms. This is the time to start to think more seriously about recovery as our running load reaches it's peak over the next 6 weeks.

Having just completed a 28 km run on the weekend, I was reminded of what it feels like when you're running a long way. Once we hit 30kms and beyond you start to get a bit excited about really Long Runs. For many this will be the longest runs that they have ever undertaken, which is an exciting and perhaps nervous time. 

With the longest of Long Runs, also comes an increase in length of Tempo and Interval work, resulting in much bigger cumulative loads as our weekly mileage peaks at beyond 70kms or more per week. Some of you will run further than you have ever before, and further in the next 6 weeks than you've run in the previous 12 weeks!

As runners we are in a constant state of destruction and adaptation, as we stress our bodies with harder, and longer runs, in order to achieve physiological adaptation to become fitter, stronger & faster runners. The key ingredient to facilitate this is recovery. If your recovery is not adequate, you will break down, and get injured. Simple.

Here's a few very important and effective tips to ensure your recovery is sufficient to get you through your long runs, and long weeks of running to ensure you arrive at the start line in good shape.

1. Ice baths : I try to finish all of my Long Runs beyond 2 hours bayside, so that i can have a good soak in the very cool waters of the Bay. I believe 15 minutes of slow walking in it up to your waist is perfect. Failing that, sit in a cold water bath for 15 minutes, and just add ice. 

Why? Immersing yourself in cold water helps to take the excess heat out of the stressed and damaged muscles, thus reducing and controlling the inflammatory process and getting you to your recovery state quicker.

Along with many other athletes of all sports, I've been doing this for years and it works. You will feel much different the next day for your recovery run. After the bath or bay, go and prepare your meal & wait another 45 minutes keeping your legs cool before having your hot shower.

2. Post Long Run Re-Fuel ; Your Long run will leave your glycogen stores depleted so you need to replenish these as quickly as possible. Consume protein with carbs in the first half hour after your run, when it is most easily absorbed. The best way to do this is in the form of a shake. I prefer Endura Maximiser which gives me the right mix of carbs & protein. Follow that over the next 90 mins with a good meal of quality carbs and protein. Your ideal protein: carb ratio is 1:4, meaning if you weigh 73kgs (160 pounds) you need 160g carbs to 40 g protein.Ingest 50% of this in the first half hour ( shake), then the other 50% over the next 90 minutes as a meal.

My favourite - my own muesli mix, yoghurt, fruit, seeds & nuts. Poached eggs on toast, with avocado and bacon. Or if I'm feeling decadent, which I am mostly then it will be more like french toast or pancakes, bacon & maple syrup. Another favourite well worth a try  is Sofie's 'Naked Seeds' healthy pancakes, 

3. Re-hydrate : Keep drinking plenty of water throughout the day, or a light mix of Endura powder to keep re-hydrating and topping up the glycogen.

4. Roll, stretch, Roll : You don't need to do this for long, but do it regularly & often. Great at the end of the day.

5. Compression : Whether tights or compression sleeves, these assist the transfer of fluids ( toxins, lactic, blood) out of the muscles by maintaining a firm pressure gradient on the muscle cells. This I believe helps your recovery post run & overnight.

5. Sleep : Your body heals & recovers at rest, and in particular when sleeping. Get plenty of good quality sleep during this heavy running time.

7. Recovery runs : A very low intensity short run performed on the next day will assist recovery and aid physiologic adaptation > gets you fitter & stronger. Steve Moneghetti would call these 'absorption' runs as it is during these runs that your body will benefit from the longer, harder runs done previously. This promotes movement & blood flow into the healing muscles to increase vascularisation and mitochondrial growth - essential for endurance running.

8. Massage : achieves a similar effect to recovery run, just easier, however probably more painful. Essential for recovery, improves blood flow, and relieves congestion & tightness in muscles that you are unaware of. Start booking in regular massage from here till race day to keep you running well.

9. Get off the grog! : Even that innocent glass of wine with dinner through the week will have an impact on your recovering body during these weeks of high mileage running. Take a dry month to 6 weeks into your marathon race for optimal performance.

Three year old Duke taking much pleasure in adding ice blocks to my cold bath, whilst baby Sonny steals my muffin!

Noosa, The Perfect Holiday destination, for Runners!

Noosa is known as the jewel in the crown of the Sunshine Coast, as it boasts stunning scenery, excellent climate, great restaurants and shops. But the real jewel in my opinion is the Noosa National Park. With nearly 500 hectares of forests, coves, beaches and high cliffs, and walking ( = running ) trails in which to access and appreciate the stunning scenery and breath taking views, it is easily in my top 5 best runs in Australia.

As I embark on another winter getaway to this fabulous destination, I thought I'd share with you some of the great running training opportunities to be had here. For if you love running as I do, then wherever you go, so does your running training. 

DAY 1: LONG RUN

What better way to start a holiday than with an Easy paced Long Run to take it all in. From where I am staying, it's a 10 minute easy warm up into Noosa, run out past Little Cove another km to the gates of the NP, to where the fun starts. Finally some hills, and trails to absorb as you trace around the cliff tops, overlooking some of Australia's most beautiful coastline up to Hell's Gates. Continue up & over into the park along the undulating trails that course through beautiful forest and finally around to the start again. The full circuit is about 7 km, so another circuit beckons, or back to base for a stunning & very rewarding run.

DAY 2: 1 km INTERVALS

Back down to the gates of the NP, again an easy 15 minutes. Over to the right of the car park is a short trail that winds up and around, and back down to the car park again. It's Trail #1; distance 1.07km. Simply perfect for some 1 km Intervals, with a bit of extra difficulty in the form of twists turns, tree roots, a dozen or so (up) stairs and immersed in nature. Enough to keep you focussing hard on good, strong form, finding where your forefoot will land & picking up your feet- then trying to stay smooth, light & easy...then fast!

5 x 1km repeats with 2 mins rest; then that bloody big hill ( Noosa Drive) back towards the Junction for your cool down. I can see that being a feature for a future run.

DAY 3 : REST DAY

Okay, just an easy stroll or jog into town for a 1 hour massage.
Walk back, drink plenty of water. Have a swim.

DAY 4: HILLS

Can't avoid that hill. it's too bloody big, too long, too irresistible to not to run up it. Besides, it would be rude not to!

Start at the bottom at the roundabout of Noosa Drive & Hastings St. Take the path to the left to the staircase that winds up into the trees. Don't start too fast, it's long, 259 stairs in all, plus some flatter trail sections!! Follow the road, turn right and return back down via the roadside path to the start. Nice long recovery. Repeat x 5-6.

For a harder repeat, try to hit every second step. You'll be at your threshold before you know it, you'll have no choice but to drop back to each step. Focus on picking up the feet, knee drive & glute activation.

An alternate set of stairs (pictured) you'll find at the south end of Hastings Street. 200 or so steep, short steps. Short & fast repeats, as performed by 3.5 year old Duke.

Duke hits the stairs

DAY 5: TEMPO

Nice easy warm up to the NP again. Tempo run the full circuit of 7km. You won't maintain your Tempo pace, but work hard up the hills, keep up your cadence on the flats as you recover a little before the next incline. Check your time, and Repeat!

Easy run back to Noosa Beach for a cool down & swim in the pristine waters.

Does it get any better?

DAY 6: Deserved day off or optional EASY RUN.

Noosa National park trails.

DAY 7: LONG RUN

Take the road toward Sunshine Beach. Turn left off David Low Way onto Solway Drive, follow down to Surf Life SC. Off to the left you will find the boardwalk, take this high point alongside the beach and pop out onto the sand with about 500m to the end and where the National park starts. You are welcomed by a steep climb of about 220 steps to get your heart rate going!

Follow the trail up & over to Lion Rock, down onto the stunning Alexandria Bay. Enjoy 1 km of uninhabited golden sands to the end where you ascend further up into the NP trail near Hell's Gates again. You can go either way here, following the same trail or explore some of the many cross trails that all seem to end up back around towards the Park gates. When you've had enough, head back through Little Cove to Noosa Beach for your rewarding & cooling swim to finish.

P.S. Don't leave Noosa without indulging in possible the best burger EVER, from Betty's Burgers & Concrete Company. You've earnt it.

Liss & Betty's!

Have a great holiday!

Switch on to Tempo Runs; your second most important run!

Tempo runs are an integral component of most if not all marathon running programs. I believe these are the most important session after your Long Run.

Find out why, and how to perform these for maximum benefit.

Tempo running is a staple for world beating Kenyans

A Tempo run is a faster paced workout also known as a (lactate) Threshold run and is considered run at "comfortably hard" pace. This run is the key to racing your best, at any distance as it improves your metabolic fitness, or simply teaches your body to run faster for longer as your muscles become better at dealing with lactic acid build-up. Importantly, the Tempo run is the single most important workout you can do to improve your speed for any distance. Furthermore, when training for longer distances of Half Marathon and Full Marathon, the Tempo run is more valuable than track work.

How Does it Work?

Whilst Long Runs train your cardiovascular system to enable you to run long distances by delivering blood & oxygen to the muscles, the Tempo run trains your body to use that oxygen for metabolism more efficiently. This happens by increasing your lactate threshold as you body becomes better at removing this waste product. Your lactate threshold is the point at which your body fatigues at a certain pace, due to lactic acid buildup, which eventually leads to fatigue, and forces you to slow down.  

The more you train this threshold, the higher your threshold goes and the further and faster you can run before you fatigue. The longer the distance you want to race the longer your threshold runs should be.

So Tempo runs will certainly improve your race performance, from 10k pace, right up to Half Marathon & Full Marathon distance, as you are able to hold faster paces for longer as you push harder towards your threshold. This results in faster marathon race times.

How To Perform your Tempo Runs?

So for Half Marathon and Full Marathon training, we want threshold runs to go from 20 minutes out to 60 mins or more during the course of your training program. You can start with shorter duration and add 5 minutes each week to the duration of your Tempo run.  I like to alternate these with Race Pace runs of the same duration on alternate weeks. Therefore, over your typical 18 week program your Tempo run can build up to 60 minutes or more depending on your starting point.

Here's how your Tempo Run is performed;

1. WARM UP - 10-15 minutes EASY running. Let your heart rate and breathing rate settle.

2. BUILD TO TEMPO PACE - gradually increase your pace up to TEMPO pace over 1-3 kms. (This counts to your Tempo workout duration)

3. MAINTAIN TEMPO PACE - maintain your prescribed TEMPO pace for the remainder of the session duration ensuring you are running with good form and rhythm. Maintain your focus on good form and cadence. If you find your form is collapsing, ease your pace a little until you're running well again, and try to build again.

Alternately, hold your maximum Tempo pace for 2-3 kms, then gradually ease off your pace just a little over final 2-3 kms.

4. COOL DOWN - Finish off with a further 5-10 minutes at EASY pace to cool down, and let your heart rate drop.

Tempo runs are performed at a 'comfortably hard' pace, where you know you're working hard. Not flat out racing but you'd be happy if you could slow down a bit. When training for the marathon; typically your Tempo pace range is about 10-20 seconds faster than your Marathon Race Pace. This can be up to as fast as your 10km Race Pace.

And this is where the real challenge of Tempo running lies. It's hard and it hurts a bit. But you need to sustain the effort, in order to maintain the threshold training effect. Understanding the training benefit is important in helping you to sustain the effort in training.

And so, you're psychological approach here is critical. Further to your physiologic training effect you need to train your mind to be comfortable with this level of discomfort! You're running hard, it hurts a bit, and your mind is telling you if you slow down you'll feel better. This is where you need to practise being content with the discomfort, so you can keep yourself going. - Sure it's uncomfortable, but it's okay, and I'm fine.

Remind yourself of your training session objective, remember your training & race goals, and reward yourself at the end of the session by telling yourself how awesome that was!

Remember to always think about your running form, always Run Well. Think; Tall posture, hips high & forward, keep your cadence up, and your ground contact time short.

Finally, the Tempo Run will instil confidence in you, as you soon learn you can hold a challenging pace for prolonged periods of time. This serves you well when thinking about running your marathon race, being at a gentler pace than what you've trained in your Tempo runs, as well as knowing that you can endure the discomfort that is inevitable towards the final stages of your marathon race.

So, if you're looking for a PB at your next race, switch on and get the most out of your Tempo run.

Tempo Runs

"My Asics" App for Marathon Program v Run Well principles?

I was happy to receive my regular email from the Melbourne Marathon Festival group this week. As usual it is full of interesting and motivational information. This update also featured the new My ASICS training program App that naturally I was most interested in.

The My ASICS App certainly looks very slick, is easy to use and follow as I entered my projected marathon time, event date and age to receive my free program. It popped up very quickly, and looked great at first glance. Too easy, i thought.

I like to do this to compare my own Run Well training principles and program with what else is on offer. I could choose between 2, 3 & 4 days training  per week, and so i compared all three. And this is where my concerns began. The longest long run of 37km was 78%, 71% & 65% of the total weekly mileage, and performed at race pace!

Arguably the most important run for your marathon training program is the Long Run, which should always follow strict guidelines or principles governing the pace (intensity), distance or duration of the run.  Importantly,  we must consider the mileage this run and the % of the total weekly mileage it represents. It is advisable that this be kept below 50%, with some coaches preferring it even lower. This allows for gradual and cumulative adaptation of your fitness & conditioning, rather than trying to get it all in one session of the week.

In addition, the pace of your Long Run is critical to how your body adapts to endurance running concerning energy systems and energy production, and importantly how much impact this run has on your ability to recover from run to run, and week to week. Running too much, too fast will invariably cause overload, and you risk failing to recover and becoming injured.

These principles are based on many years of solid research from the most respected marathon running coaches in the world and ensure slow and gradual adaptation to run long distances, but also very importantly guard against overtraining, and hence injury!

Here's some Important tips about Long Runs;

1. They need to be run slowly, alot slower than Race Pace, right up at the edge of your aerobic threshold ideally. This is calculated  to develop your aerobic capacity & endurance, critical for running beyond 2 hours, such as in the marathon. ( this can be calculated for you!).

2. Run your Long Runs too fast and you not only risk using too much glycogen in training, but you fail to develop your aerobic capacity, which will leave you short come race day, meaning you are likely to 'hit the wall'.

3. In addition, running Long Runs too fast, particularly close to or at Race Pace takes big toll on your body which you will find out after your marathon race. As such, it is difficult for your body to recover for the next run of the week, giving rise to overload and injury.

As a Running Coach and Osteopath for over 24 years I have seen many injured runners in my time. Most injuries are the result of training overload due to inappropriate training programs that are not designed to meet a runners personal needs. 

By ignoring the common mistakes that many marathon runners make. you risk being under-prepared or worse getting yourself injured, and becoming a non-starter, or a non-finisher.

If you want to give yourself the best chance of being a finisher, and having an enjoyable marathon experience please consider a personalised program.  You deserve it!

Be A FINISHER!

Whether you're a first timer marathoner or looking for a PB, we can help you at RUN WELL with a personalised program that follows trusted training methods to get the right balance of training for maximum performance whilst reducing injury risk. 

It's not to late, enquire here.

18 weeks to New York Marathon....how's your preparation looking?

Running the NYC marathon still remains a long held goal(dream) of mine, and I look forward to experiencing one of the most popular marathon events in the world one day. 

Hearing first hand accounts of this famous event only strengthens my desire & resolve to get there myself one day & enjoy the experience.

Sadly however, I also hear too many accounts of a runner's poor experience, which leads me to ask how are you going to prepare yourself to ensure your NYC Marathon experience is a good one.

The NYC marathon will be held on November 1st this year, and just 2 weeks after our own Melbourne Marathon, meaning it is only 18 weeks away this weekend. Whilst I am regularly involved in the preparation of both Melbourne & NYC Marathon entrants, I often come across runners in clinic who arrive suffering the typical runners' complaints, only the NY entrants are a few weeks behind.

Last year, I met a lovely couple who were preparing for their lifetime trip to run the NYC marathon, this being their second marathon experience. The excitement and anticipation was palpable as we discussed this but anxiety soon followed after I started asking questions about their preparation and programming specifics, as I tend to do as a clinician and running coach.

You see when a runner appears with a running complaint/injury, this occurrence is usually always the result of overload, being the by product of common mistakes that runners make; often running too much too soon, inadequate recovery, running long runs too fast, or a combination of all three.

It basically all comes back to an inappropriate program that lacks the customised training ingredients to ensure maximum physiologic benefit from your training whilst avoiding injury. This is what a personalised program and prescribed training paces are all about.

Anyway, my clients came in early enough to have effective treatment and with some program management, this allowed them to recover in time for the big race, and off they went.

It wasn't until March, or some 4 months after the race that they returned to the clinic, and I was very eager to hear all about this great event and their once in a lifetime experience.

" Terrible. Didn't enjoy it at all " was the response and needless to say that this runner didn't realise their marathon goal finish time, in fact not even close. After discussing a number of mitigating factors that may have contributed this runner couldn't get past the reality that their training program and preparation just wasn't up to scratch to prepare for a PB, or even to enjoy the event outside of achieving a PB.

Further than that, the experience was so bad that she never feels like doing it again...not yet anyway, ( we're working on it!)

So I set the wheels of mental rehab in motion, to assist her to get running just for enjoyment again, and then consider another marathon at a later date. 

Then it occurred to me that many people invest a huge amount of time, money, effort and sometimes hardship on themselves and those around them to get to one of these events, even if it is in your home town. And yet they often fail to approach it properly with a suitable program to ensure that they prepare themselves adequately and give themselves a good chance of having a great marathon experience.

We're talking 6 months of your life, many hours and 1000 kms or more in training.  Often spending thousands of $$$ to get there as well, yet fail to get a customised program and plan that is designed to meet their needs.

And we know what happens if you fail to plan......

If you're going to go to all that trouble, please do it properly. You deserve a better result & a better experience.

You can get a personalised program here at Run Well. Your NYC marathon preparation starts now, or very soon so don't hesitate!

Train smart. Run well. Race better.

To Roll or Not to Roll....that is the question?

There has been much written recently about the virtues of foam rolling. Is it really all that good for you, and why? Or maybe it's not all it's cracked up to be?

It can all be a bit confusing depending on what you read, and I have a had a lot of feedback about just that. I'll try to cut through the technical jargon and cut to the chase. 

Foam roller for ITB

Every runner seems to be using a foam roller as part of their recovery these days, and it is considered along with the spikey massage ball an essential part of a runner's kit.

I believe this is for good reason too, but more about my thoughts later. Let's look at some recent articles to see what's out there. 

Too much rolling on the ITB? This article's headline, " Your IT Band is Not the Enemy, (But maybe your foam roller is?)"

I received a lot of queries after this one, as to whether we should be rolling out our ITB any more. A closer look at the article tells us not that, but that underlying many ITB issues is a glut medius (GM) weakness that also should be addressed.

Your ITB can be placed under excessive stress as a result of glute medius weakness, that results in destabilising the pelvis & hips during the stance phase of the gait cycle. Basically if your GM is weak, your hips & pelvis may not remain level as you push off the ground with your opposite leg ( propulsion).

Running form, and hip/pelvis stability. Are they level?

Furthermore, if your glutes aren't activated early in this phase of the gait cycle, more load and strain will be placed on the ITB, and quads potentially leading to overload and strain, then injury. This article provides some valuable information about testing & strengthening your GM. But don't forget to incorporate this activation into the early downward phase of your gait cycle - as the foot comes down into the stance phase. Strong glue activation leads the propulsion phase, thus taking the load away from the quads, ITB and hence knee! (Apologies for getting technical)

Technique is everything to the runner!

The next article is a very good Review of Literature on Foam Rolling.

In summary, and to keep it very simple; These studies have shown that foam rolling may;

1. Decrease exercise related muscle fatigue,

2. Improved vertical jump height and maximal force production (power),

3. Improves range of motion ( particularly across the knee), 

4. Reduces muscle soreness & fatigue

All in all, there is evidence to strongly suggest that foam rolling aids in exercise recovery & (thus) helps prevent injury.

For those runners like myself, most of us would agree to this and foam rolling remains a critical part of our regular recovery routine.

Why & How?

Muscles get tight & sore after heavy exercise, as part of the effects of overload in training, which results in positive physiologic adaptations such as strength & conditioning. 

Recovery however occurs when we are not training, and between sessions. What we do during this time determines how well recovered we are for our next training session and so on. If we are not well recovered, and continue training, invariably and inevitably tissue breakdown occurs, leading to injury.

Sadly, many runners spend much of their recovery time sitting, usually at work through the day, and then at home in the couch during the evening. This results in our muscles and their protective fascia becoming shortened & thickened, thus creating stiffness & soreness. If this is not addressed, the cumulative effect can lead to build up of tension, loss of elasticity in the muscle, reduced blood flow & muscle function and then injury.

Using your foam roller regularly can effectively address this as we have seen, and hence assist recovery, and help prevent injury.

The key is to roll regularly, particularly at the end of the day after much sitting to assist recovery overnight. You can roll before exercise and/or after.

Tip: keep your foam roller in front of the couch to remind you not to sit in the couch, but to get on the floor & roll instead!

Your goal with rolling, is basically to seek out & roll out the tight & sore bits (hard, inflexible knots), until they change into softer, springy & elastic tissue. This usually only takes between 30-90 seconds on each tight bit. Then stretch out the muscle for 20 seconds or so, then move on to another tight bit, and so on. You will soon learn where your tight or problem bits are and with regular practise how to manage them.

You don't need to do it too much, or for too long, just regularly.  

Good runners are strong and springy! This is what will help you to Run Well; strong, elastic tissues ( muscle & fascia).

Keep rolling, and once again, as always Run Well!

It's Not About the Shoes, or is it? Part 2: Which shoe is best?

A couple of weeks ago I wrote a blog about how we do run differently in different shoes, in particular minimalist shoes resulting in reduced stride length and increased stride rate. This article has prompted many to ask the following questions;

How many pairs of running shoes do I need?  

If my personal running shoe collection is anything to go by then the answer is too many for my wife to read, so I will just say that I regularly wear about 8 different pairs. I have runners for sprint and speedwork on the track, shoes that I wear specifically for foot strengthening, a couple for shorter race distances ( 5k to half marathon), others for longer races (marathon), then others for slow long runs, and trail runs, & cross training.

These shoes range from very flat, and light; ranging from zero drop, to 2mm, 4mm, 6, 8 up to 10mm drop; and they range in stiffness from ultraflexible to stiff & responsive. Importantly, they all serve a different purpose.

My current shoe collection, not including the ones that love at work. Not an Asics in sight!

And the next question invariably is;

 " Which running shoe is best for me to get next".

There is no simple answer of course. Running shoes are designed for different types of people, strides, feet and importantly types of running. What may be the ideal shoe for you, may not suit someone else. What is important is to understand what a particular shoe is designed for, and whether that suits your ability and needs. 

Runners, like running shoes are all different and diverse, and as a runner's fitness and running characteristics change, your shoes can and should change as well. Depending on what we are training for, we often perform different types of runs, so it is reasonable to suggest we need different types of runners for different types of running. 

Furthermore, running in different shoes can make you stronger, hence faster and ultimately less prone to injury. Studies show correlations between running in a variety of footwear and reduced injuries. Essentially, when you wear a different pair of shoes your interaction with the ground changes slightly, thus your stride alters as does the loading and impact forces taken by your feet, legs and body. This helps to vary this impact loading, thus stimulating & strengthening other muscles and connective tissues whilst reducing repetitive stress on the same body parts. 

You should have a different pair of shoes for different running types. A sprinters running shoe for on the track is completely different to the running shoe that marathoners wear. hence, your running shoes should differ for speed & track work, for tempo running, shorter racing, and longer distance running.

So, what's the difference?

The flatter and closer to the ground the shoes, the quicker you will react to the ground, potentially helping you to run faster. At the same time, these shoes will serve as a strengthening tool as your feet will be reacting quicker & working harder in response to the ground. As these shoes typically are flatter ( low heel height to forefoot height or heel-toe drop), this will also place additional load through your plantar fascia, foot muscles, Achilles and calf muscles. These muscles are the very important spring that propels us when we run, and to strengthen this area will benefit your running. These types of shoes are commonly known as minimalist shoes, have a thinner sole, and lower heel-toe drop (less than 5mm) and are suited to faster running training, as in Interval running, track workouts, and racing.

In contrast your marathon shoe is suited for longer distances, and slower runs might have more cushioning, hence a higher heel height, and heel-toe drop. This will serve to slow the rate of impact forces which over the longer duration & distance helps to reduce repetitive stress through the foot and lower leg structures.

This information has often been tricky to find, and for many years I have used a popular running shoe site, runningwarehouse.com to determine this information before advising on a particular shoe recommendation. However, I'm very grateful to Pete Larson from Run Blogger who has recently compiled a complete list (from the same reference site) of shoes that he calls the Tool- Shoe Finder that can be easily accessed here.

This tool can provide you with the critical information to make an informed decision on what shoe to try next. Information such as shoe weight, heel ( stack) height, forefoot height and hence drop ( heel height - forefoot height), and level of stability within the shoe are all listed.

My only advice is do not change the type of shoe too drastically in one go, better to gradually work your way down to a more minimalist variety over time. This allows your body to gradually adapt to the changed conditions as you wear the new shoes more often and for longer runs or run sessions, and after 6 months or so, provided you have no injury concerns, you can drop down again.

If you are looking for specific advice on shoe selection, I am only too happy to help. You can contact me here.