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That said , my personal view and experience is that the plated shoe takes time to adapt to , as it has a ‘ sweet spot ’ that runners need to learn to run with . This requires practice and learning of a new skill , as you will be changing your style , resulting in a shift of loading on the joints , muscles and soft tissue . If this is not trained to the same level as the cardiovascular and energy systems , the risk of injury is substantially increased , particularly during peak competition . It is therefore necessary to balance training and competitive effort in both normal shoes and the plated ones , in order to gain full benefit of the technology and minimise the risk of injury .
On the counter side , I am concerned that the eventual outcome will see diminishing returns , perhaps even negative outcomes , due to consistent or overuse of plated shoes . My logic is as follows : The foot was not designed to work on a plate – it is not rigid , it needs to move , and as with many things , if you don ’ t use it you lose it . So , if we stick to plated shoes all the time , we will not be activating the calf , medial arch , planter facia , etc in a normal way . We will lose some of the natural biomechanics and impacts of a natural running style . These movements are ‘ protected ’ against with the plate shoes , so we become weaker in relation to those movements .
Shoes in Your Armoury
Athletics is about all-round fitness and balance , so we need to look at mixing shoes and styles as much as possible . This is a point I made three decades ago in my first book , and I stand by it . Ideally , athletes should have multiple running shoes and rotate them for specific use . If this is done correctly , and you are comfortable in the selection of , say , three pairs of shoes , then you can gain the maximum benefit from each , and slipping into the plated racers will give you a major kick in performance !
The logic would be to have an armoury of shoes , each designed to work and train you in specific environments . Using and rotating them would develop all aspects of your running , and while potentially an expensive outlay , the benefits in each classification would mean overall you will save considerably . So , let ’ s look at the ‘ weapons ’ I would suggest you should consider .
1 ‘ Basic Minus ’ Shoe : The more minimal the shoe , the better it is for foot strengthening and correcting towards a natural running style . However , this is the sort of footwear that is used for shorter distances only . Remember , this shoe will give a full foot workout , so start very easy with 10 minutes and build up from there .
Most people will use this shoe for short drill / form work , over say 30 to 50 metres , for around 20-30
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minutes in a session . It can also be used for short beach , trail or grass runs , and the length of these runs can be extended once your style is developed . The shoes can even be used for shorter distance interval sessions , where style , not time , is important .
This ‘ footwear ’ is a long-term investment , as it ’ s used sparingly , even though regularly , and generally lasts for a very long time . Fortunately , there are low-cost options – for example , Mr Price Sport ( the new SA Olympic kit sponsor ) offers a similar sort of shoe with additional cushioning for around R200 .
2 ‘ Basic Plus ’ Shoe : This will be the first of two ‘ core ’ shoes . This is the shoe you use for short , easy recovery , for intervals and tempo runs , and depending on grip and surface , for cross-country and trail . It is your natural mid-week go to shoe , and it should have a good degree of flexibility and minimal control , but a protective level of cushioning that allows easy running of 10km on the road ( say 60 to 90 minutes ) without any discomfort .
Also , this shoe should be light and sufficiently minimal to ‘ feel ’ the road . Keep in mind that power is lost in a cushion shoe , so this one should be capable of efficiently transferring your powerful leg drive ( backwards ) into the track or tar , to power you forwards .
3 Distance Shoe : Of course , we all need a distance shoe for the long runs . Do not get lost in the myth that this needs to have massive control features , and it doesn ’ t have to be rigid either , it needs to continue the basics of good running style :
• A drop height of 10mm or less from heel to toe , to allow for mid- to forefoot striking .
• A sweet spot curved roll-out to assist with the forward lean ( although this is less essential the slower the long distance ).
• Flexibility in the shoe , at least until the mid to back of the medial arch . ( Keep in mind that the stronger and better your running style , the longer you hold good form in long training runs – but the reverse is also true .)
• Good cushioning without ill-designed rigidity . ( Note that rigidity in plate shoes is a design feature to put the runner at a set angle .)
• A better degree of heel cup for when running tired , as style changes as a runner fatigues .
The Compete , Speed , Race Shoe
This is where the plated shoe comes into its own , or an
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Eliud Kipchoge
extra lightweight or specialist shoe , if you prefer . The previous three shoes will make sure your mechanics , muscles and soft tissue have been fully trained , so that you are ready to capitalise on this with a shoe that is designed for racing .
If it ’ s a trail race , you should look for a relatively lightweight , highly flexible ( rock-embracing ) jagged rubber outer , with great draining upper . For road , the plate is probably the way to go , and this will give you that extra boost , and maintain form and energy return as the race moves into the dreaded ‘ question zone ’ – “ Why am I doing this ?” – and out the other side for a PB . Again , this shoe will not be used extensively . Yes , initially you need to get used to it , and it should be used for some pre-goal race tempo runs , but overall , most running will be in the Basic Plus and the Distance shoes discussed above .
Scotsman ’ s Economy
Like runners , shoes require recovery between efforts , so rotating through shoes in normal training will reduce the wear and tear . It also allows them to dry out and saves the upper and stitching from breaking down or rotting , plus the midsoles do in fact rebound , particularly some older materials . The fact is that you will get longer wear out of each shoe , and by not using racers the whole time , these expensive shoes will give great service and optimum results .
Also , buying multiple pairs can actually bring additional savings . Some shops give discounts on bulk purchases or will negotiate with multiple pair purchases , and you will save overall if you buy multiple pairs in , say , January , instead of each pair being more expensive as time passes . On that note , keep in mind my Scottish roots , and the fact is that the Scots know a thing or two about value – we are brought up looking after pennies , so pounds look after themselves !
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About the Author
Norrie represented Scotland and Great Britain in numerous ultra-distance events , then represented South Africa in triathlon . He is a World Athleticsaccredited coach and course measurer , and travels all over the world to work on events , including the Olympics , where he has been part of four Olympic Marathon measurement teams . He has been appointed by World Athletics as Technical Delegate to a number of the world ’ s leading Label events in Africa , Asia and the Middle East . He has authored two books ( Everyman ’ s Guide to Distance Running and Every Beginner ’ s Guide to Walking & Running ), and counts 20 Comrades medals amongst his more than 150 ultra-marathon medals , as well as multiple wins at distances from 100km to 1000km . You can read more from him at www . coachnorrie . co . za .
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Images : Courtesy Nike & Puma |