I'm a 40-something guy who used to be fast. Now, I'm an 18-high 5K runner. However, I've had a solid fall and winter of training with good miles and hillwork and hope to get under 18 in some 5Ks this summer/fall. I haven't worn flats in more than 10 years, but as good as I'm feeling, I wonder if it would be worthwhile at all to get a new pair as I make my assault.
Do you weigh the same as when you used to be fast? If so, might as well wear flats for races and speed workouts. Many people these days do all their running in flats, or at least shoes that pass for marathon distance race shoes (adidas adios for me, i'm in my 40s too).
I weigh within 8 pounds of what I did way back when, and none of what I've gained is fat. I'm really leaning toward getting the flats. Just wanting to make sure I'm not making a dumb mistake. Thanks for the info.
Just get something that's almost a racing flat, but still lighter than what you normally wear. I think wearing a lighter shoe makes a HUGE difference, even and especially for a 18 minute 5K.
If you're an Asics guy I'd REALLY recommend DS-Trainer or SpeedStars. Not quite racing flat, they have enough support and cushion for road pounding - but light enough than a Kayano or "everyday" training shoe.
I guess you should tell us what brand of shoe you wear, that way people can recommend something.
A decent rule of thumb is if you are running under 6 mins a mile, go ahead and wear a racing flat.
Buy the flats. Nothing says "It's go time" like lacing up some light shoes. Plus, you get to freak out your age-group competitors. Last year I showed up to a local 8k XC race with a pair of Nike Zoom Forevers (basically spikes but with rubber nubs on the bottom), and my closest age-group competitor almost sh!t himself. Remember, you might think you "used to" be fast, but to most of the people in your races, sub-18 IS fast. No one will look at you and think, "Why's the slow guy wearing racing shoes?" Most of them won't even notice.
One estimate is that flats will improve your times by 2%. For an 18 minute 5k that would take the time down by about 20+ seconds. Not bad. Several years ago I bought some ASICS Banditos and felt it helped. Might have been psychological but what the heck. One of the other posters recommended the DS Trainers. I would say DS Racers 8. I weigh 160 and do all my training in the DS Racers, including runs up to 20 miles. They are only a bit over 7 ounces and very comfortable.
Unless you have form issues, absolutely. Depending on what your in now your might need to ease there in a few steps. I think my flats allowed me to win a few races in the last few weeks....think it intimidated the competition...
My form is fine, always has been. Never been an issue. I'm in Mizuno Wave Riders now. Ya'll have convinced me -- I'm going to make the move to flats for races and speedwork. A sincere thanks to all for the input. Helped put my mind at ease.
If you were formerly fit and fast (sub 15 minute?) - even at the age of 40 I would expect your times to drop drastically (sub 16:30) with even moderate speed work.