Modern Athlete Magazine Issue 122, September 2019 | Page 64

• Driving backwards
• Short fast backward strides (cadence of around
180 strides per minute)
• Punching knee ahead of landing point
• Increased lean for increased speed
• Heels coming up towards butt.
• Reduced ground contact time
• Everything going back and forward – minimise
any side movement
Each one of these has associated drills to improve
this learning, and doing these in sets of four to six
over 20-30 metres soon helps change the style
and re-write the brain patterns. Once this has been
learnt and is effective over short distances, it can be
taken to longer distances: 400m, then 1km, and so
on. Only after a few weeks can it be carried into the
longer runs, but when it is, the times will start to drop
in every distance, simply due to more effective and
efficient style.
Eliud Kipchoge goes close to
two hours in special Nike shoes
Typically, a drop over 10mm will force the runner into a
heel contact, and while a zero drop would be natural,
a drop between 4mm to 8mm is more optimum in
my experience with runners. (Note: It’s easy to put
a heel wedge into a zero-drop shoe, but it’s virtually
impossible to reduce the drop out of a high-drop
shoe.)
Natural Running
As we have discussed above, shoes can force a
runner into the incorrect style, so the shoes that are
required for correct running have some key attributes.
Not surprisingly, these are seen in all shoes that
existed prior to the commercialisation of the running
market – go to the Comrades Museum and you will
see shoes used by running legends such as Alan
Robb, Bruce Fordyce and Clive Crawley, even G.P.
Shackleford’s shoes from the 1923 race, with low
difference in height of midsole between heel and ball
of foot, highly flexible midsoles, and some cushioning.
In short, these shoes provided protection, but also the
freedom for the foot to move as it was intended.
64
type shoes, which have been worn by the likes of
Eliud Kipchoge and Sifan Hassan in world record-
breaking performances. Nike has even marketed
the 4% as being a shoe that will improve everyone’s
performance by 4%, simply by putting them on!
While I would agree to a large extent with that claim,
I consider the reason to be more important. The
forefoot of the shoe is shaped to keep the runner in
a forward lean position that engages the core, even
when the runner may be fatigued. In addition, that
angle means the normal impact angle of the shoe is
to drive backwards. Both of these are key features to
efficient running and lead to improved performance.
There have now been around half a dozen versions
and upgrades of the initial style, and these principles
can be ‘tuned’ to each individual runner’s mechanics.
One aspect of the rules concerning shoes for fair
competition and records in the sport, requires the
shoes to be readily available to competitors, and
some critics have complained that these Nike
shoes are not openly available, and therefore the
performances set in these shoes should be set
aside. It’s a debate that has yet to reach the courts,
but it does highlight (a) the keys to good style and
the sort of improvement that can be achieved, and
(b) that shoes do have an impact on the efficiency
and effectiveness of style. So while changes to shoe
technology and design has previously tended to be
negative, this is now proof of positive impact.
The Bottom Line
Assisting Performance
There is currently quite some controversy on whether
shoes assist running performance, and this is
particularly related to the Nike 4%, Next, and sub-2
Winter and spring are the ideal time to get back to
developing the solid foundations required for efficient
running. This will deliver faster times in all distances,
but requires dedication and time to develop. Also,
following the above principles will bring you results
later in the year, and even a faster Two Oceans or
Comrades in 2020.
ABOUT THE AUTHOR: Norrie has represented Scotland, Great Britain and South Africa in ultra-distance
running and triathlon, and he is an IAAF-accredited coach and course measurer. You can read more from
him at www.coachnorrie.co.za.
ISSUE 122 SEPTEMBER 2019 / www.modernathlete.co.za
At most road distances, the heel only ‘kisses’ the
ground as the bodyweight passes over the landing
(assisted by momentum). Importantly, the landing is
not on the toes, but on the ball of the foot, with the
heel almost immediately after. The angle of landing
is to some extent determined by the flexibility of the
lower leg and ankle. Many of the world’s elite runners
have ‘spindles’ instead of calf muscles, and this
could be why they are able to flex and roll their feet
through a larger range, gaining more leverage. In turn,
faster speeds mean greater momentum and a landing
slightly further forward. In contrast, tight (large) calf
muscles (from rugby, soccer or other sports that
promote short sprints) are often found to restrict that
level of movement, and means that a lower drop may
be required to ensure the landing is not on the heel.