Performance - Guide to Faster and Further

This is a beginners guide to performance. Whether a runner or walker, much of the advice applies.

If you are an elite athlete you will be past this article. You will know a huge amount about yourself, will be sourcing information online and may have a team; coach, nutritionist, massage etc. You will also know a lot about the footwear that works for you. Often you will lead the conversation at Shoe Science, while we listen and facilitate.

BEGINNERS GUIDE TO PERFORMANCE

This is about going faster and further. You are engaged and prepared to follow a strategy verses 'Just doing it'. If you have not read our article Experience - Guide to the next level, please do. A lot of the advise add to performance.

CARBON AND HIGH STACKS SHOES

The hype is true. Carbon racing shoes are faster. The carbon plate is a lever from the heel to the forefoot and it does help propel you forward. Especially on a race course which is often flatter. The midsole foams have more rebound and bounce. They will propel you forward and help to keep your legs feeling fresh.

For those who are non-elites, while looking for a PB there is a swing to super trainers. These are an emerging category of shoes that sit between the carbon racers and traditional trainers. Certainly faster than the traditional and a bit broader use.

VARIATION OF THE TRAINING ROUTE IN A KEY FOR RAING

Variation of your route is a key for racing. How often do you hear people say that they hit the first hill and where exhausted at the top. Sometimes this is because they are overcome by nerves and adrenaline. Often it is because all their training has been on a select couple of routes and therefore their body memory is tuned to one course. Hence it is important to continually mix up training routes and be aware of the race topography.

HEART RATE ZONES

Train twice a week at a higher heart rate. Not only are you training your cardiovascular system you are training your muscle memory. Your legs have to know how to be faster. They will not do so magically on the day. There is a ton of good info on the web to wade through.

If you train long and slow. You race will be long and slow.

NUTRITION

Prepare with the nutrition you plan to use on race day, because your stomach will be super sensitive as you go deep into your race. You may struggle to keep food down. You body must be well accustomed to your nutrition. Take nutrition with water to helps.

TOILET STOPS

Be careful about the food eaten the night before. A common error is to eat a special carbo loading meal the night before and have big problems as the race progresses. Racing, stress, pace and distance can be complicators.

GAIT

Running cadence of 160 to 180 plus. Stride length and cadence equals speed. A lot of athletes mistakenly chase 180 and achieve it my sacrificing stride length and power. Land softly, maintaining ground contact and pushing out the back.

Interesting fact - the origins of a 180 cadence

At the1984 Olympics, researcher Jack Daniels (yes that is his name) counted the cadence of all track athletes and observed all but one where above 180. Some were over 200.
Jack never endorsed the 180 target for weekend athletes because it is so hard to maintain high cadence, a long stride length, and powerful propulsion.

POSTURE

Run tall to open lungs. Head up and eyes forward.
Eliminate overstriding and braking. At touchdown your shoe tongue should be below or just behind knee cap.
Foot pointed forward and knee over the foot. Helps maintain glut strength and knee stability.

MICRO-MUSCLE STRENGTHENING

Often when thinking of strength training we think about gyms and big muscles, which are important. However we are increasingly fans of micro-muscle strengthening also. Pilates type training. Hit the muscles that stabilize and allow the big power muscles to work.

AEROBIC AND ANAEROBIC

Aerobic is the production of body energy using oxygen. Remaining in the aerobic zone is the place we can keep going.
Anaerobic without oxygen. Anaerobically is tougher and we can only go so long in that zone. Sprinter function anaerobically.

Beyond this, there is a ton of resource online.

Craig Taylor
Shoe Science HQ | Podiatrist & Life time runner
“Running changed my life for the better—we want the same for others.”