Benefits of training in racing flats?

Benefits would include:

1) feeling "fast" can help you push a workout

2) for faster, shorter stuff it can change how you run a little and therefore what you get from the workout. Not so much of a concern with longer and slower repeats

3) to get used to wearing what you'll wear in races

Some runners can get away with wearing them a lot, others are more injury prone and should proceed with caution.

runnerdnerd wrote:

Benefits would include:

1) feeling "fast" can help you push a workout

2) for faster, shorter stuff it can change how you run a little and therefore what you get from the workout. Not so much of a concern with longer and slower repeats

3) to get used to wearing what you'll wear in races

Some runners can get away with wearing them a lot, others are more injury prone and should proceed with caution.

The previous poster pretty much nailed it. You feel lighter and therefore better in workouts so you run faster. Try them and then try to go back to your trainers for workouts, especially anything on the track, and you'll know what I mean.

runnerdnerd wrote:

Benefits would include:

...

3) to get used to wearing what you'll wear in races

Some runners can get away with wearing them a lot, others are more injury prone and should proceed with caution.

So if I will be using spikes in races, would it make more sense to train in those rather than spikes, or is it basically the same effect?

bazap wrote:

runnerdnerd wrote:

Benefits would include:

...

3) to get used to wearing what you'll wear in races

Some runners can get away with wearing them a lot, others are more injury prone and should proceed with caution.

So if I will be using spikes in races, would it make more sense to train in those rather than spikes, or is it basically the same effect?

Basically the same effect. The spike is certainly more aggressive and you should at least do some training in it, but for the most part racing flats will promote a similar footstrike/feel without the injury risk.

For me, the benefit was a complete turn around in the way my feet feel. When doing the bulk of my training in traditional trainers, I had all sorts of minor foot injuries and was always getting blisters. These inhibited my ability to run as much as I'd like. Since switching to trainers, all these problems went away. I credit this to wearing a lighter shoe, lower to the ground.

My body actually cannot handle workouts in flats. Ever since I switched to mostly working out in trainers, I've been healthy and able to really push myself and open up my stride without feeling like I'm on the brink of injury. Every once in a while, I'll throw on the spikes for the last rep or two of an interval session if the coaches tell us to. Aside from that, all trainers.

I don't know why, but personally the flats always caused problems for me. It's all personal preference though. Most guys on my team (collegiate runners) do actually throw on flats for all of their speed workouts and it seems to work for a lot of them. Just find what works best for you and stick with it. If it aint broke, don't fix it. Your number one concern with footwear should be trying to stay healthy. If you can stay healthy and run in flats, great, maybe you will be that little bit faster that you're looking for. If you can't handle it, no problem, do what you gotta do to rack up season after season of consistent training while staying healthy.

Lightweight trainers or racing flats can be helpful for people with hamstring issues, such as myself. By having a lighter shoe at the end of the "pendulum", there is less force for the hamstrings to have to resist when the leg is in swing phase.

The rule of thumb is that for every ounce lighter your shoe, take off about 1 second a mile. So if your trainers are 12 oz, and your flats are 6 oz, then you can run about 6 seconds faster a mile. This is based of the fact that your knee and ankle act like a hinge and lever and the lighter the bottom of the lever is, the faster the hinge can move. *SCIENCE* [quote]bazap wrote:

univarse wrote:

bazap wrote:

So if I will be using spikes in races, would it make more sense to train in those rather than spikes, or is it basically the same effect?

Basically the same effect. The spike is certainly more aggressive and you should at least do some training in it, but for the most part racing flats will promote a similar footstrike/feel without the injury risk.

spikes should be saved for special occasions IMO. most runners I know won't bother to wear them unless in a race. the few who do use them for training sessions do it once or twice every cycle.

The distance guys on our team rarely used spikes in training. We did for the most part switch to flats for track work, but never for tempo runs outside of the track. And we were getting free shoes every few weeks.

The sprinters, they wore spikes extensively.

benefits:

you get hurt easily and don't have to run for weeks while you recover :)

formerD1 wrote:

The distance guys on our team rarely used spikes in training. We did for the most part switch to flats for track work, but never for tempo runs outside of the track. And we were getting free shoes every few weeks.

The sprinters, they wore spikes extensively.

If we're talking XC, I'd agree: only wear spikes on occasion, mostly for more specifically race-prep workouts, definitely never for a tempo. Occasionally breaking them out for some strides on the grass can help you get used to them. Road racers should be good for most fast workouts for XC.

In track though, I think you need to get out the spikes about once a week during the main part of the season, especially for middle distance guys. If you're training exclusively for 5000/10000, you can probably wear them less.

The idea is to balance injury risk with benefit. Some people can get away with them more and wear them two workouts a week during track, while they might have a teammate who does every workout in road racing flats.

Sprinters generally wear spikes in every fast workout as you get into the season, they might spike up 3 or 4 times a week during the season and even twice a week during the off season.

Strengthens feet and lower legs a lot and helps you gain a quicker turnover. I use them for all my runs but thats because i only run on grass gravel and track. Wouldn't recommend a lot of it on concrete

bazap wrote:

What are some benefits of training in racing flats? Not all training but faster workouts, tempos, etc in them. I see many professionals using them and I have heard of there use in such occasions on here but I am not really sure why people do it.

Its training. Racing flats are made to race. You train more frequently than race, so stick with the trainers. Then when you race it will feel special.

Race flats are usually lighter and less forgiving.

Who makes good trainers? Uh, nobody. They're not wearing racing flats. They are wearing the only shoes out there that aren't going to destroy their legs and leave them injured. I wear 'racing flats' for all my running.

If you train specifically in trainers, and then expect to go out in a race with flats, you will notice your calves being especially fatigued during a race. Flats work your calf muscles more than trainers. So what I have done to counter this deleterious effect on the calves is by including flats a run or two in my training, and they can be worn during easy, short runs, not necessarily during speedwork days. You just need your calves to be used to them so that they're not so shocked during a race.

pred wrote:

bazap wrote:

What are some benefits of training in racing flats? Not all training but faster workouts, tempos, etc in them. I see many professionals using them and I have heard of there use in such occasions on here but I am not really sure why people do it.

Its training. Racing flats are made to race. You train more frequently than race, so stick with the trainers. Then when you race it will feel special.

Race flats are usually lighter and less forgiving.

I've trained in xc flats on the roads for about eight years with no running injuries. I train up to 100 miles a week in them and I also race in them. I see no need at all to race in spikes on the track unless it's incredibly wet but then I probably wouldn't race anyway.

Not in my experience wrote:

I see no need at all to race in spikes on the track unless it's incredibly wet but then I probably wouldn't race anyway.

You are a 5k/10k guy I assume? Milers wear spikes, and they should.

The big difference between today and 10-15 years ago (and longer) is that back then you had bulky trainers and light flats with very little cushioning but very little between.

Today you have the entire spectrum of shoes from shoes like Kayano to very lightweight, agile and well cushioned trainers like Kinvara and Lunartempo, so you don´t have to go all the way if you feel like you need more protection.

I´m 46 years old and I can´t wear true flats for anything longer than 5k. My 10k shoe is Lunartempo. Longer than that and it´s NB 890.