how to train in flats

Ghost racers:

Post what shoe you would ultimately like to be using for all of your training. By knowing that it would give me a better idea as to what to recommend for you.

Well I have started with a mix of running in the two pairs of flats I own, those being the adidas taper and the Nike Ghost racer. As of now I think I like the way the nike ghost racer feels. It seems to flow more natural when I run and the taper feels like it is a big pillow with built up heels.

I am flat footed, have been wearing orthotics for a while, and am constantly getting achilles tendonitis. I have tried three pairs of orthotics in all types of shoes and each time I always get the damn achilles tendonitis. It seems to occur more on my right side, but I also develop it in my left side.

I would just like to strengthen my body so it is more resistence to injury and it seems like flats might one of the solutions. I figure why not I am just coming off injury and will be starting from zero and have gotten injured in big shoes, so lets get this minimalist approach a try.

I guess I would like to run in whatever shoe is best for me, presently I do not know what that is. The Nike Ghost racers feel good, but they don't make those anymore so something similar?

I also like to learn how best to make the switch over to more minamalistic shoes.

Thanks

Never train in flats, always wear trainers, and wear heavy ones!!!

First, find a flat that you really like that doesn't cause any overpronation. It has to fit well, feel good and not cause any additional motion.

Second, walk aroiund in that same shoe, or something lower (like an H Street or Maxcat Street) all the time.

In terms of adjusting your running to flats, it depends on how you want to cut it. You could go straight into it, which would mena that you couldn't do much for a while. I don't know what your training is like right now, but you might start with 30-40min runs and progress very gradually from there. I made the switch when I was coming off of a hamstring injury so I had to start from nothing anyway.

Finally, I cannot over-emphasise the importance of barefoot running on grass in making the transition. This helps the feet and legs gain strength as well as efficient technique. Start out with 10-15 min 2-3 times per week and just see how it goes.

Thanks for the replys everyone

Trackhead, how would you suggest finding a racing flat that doesn't cause any additional or excessive motion and as well as the signs to look for with additional motion?

Any recommendations on good flats ( I like the ghost racer more than the taper)? For someone that lives in the Northeast how would you recommend doing that barefoot running? and would it be smarter to start maybe with walking then like 1 minute of barefoot running and slowly incorporate more time spent barefoot running?

Also for barefoot running, should that mileage / time be as part of your normal training or as supplement time spent running?

Right now I am just doing 10-15 minutes of low intense running per day. I too am just recovering from an injury and mono so I am starting from zero. I will do this 10-15 minutes of easy running for a 2 week period before making any changes in my training.

Thanks everyone

Good luck with your running

You've really just got to tryon as many flats as possible and run in them and have someone watch you. Be sure to distinguish between natural motion (pronation) which is good, and excessive motion (over-pronation) which is bad. A lot of running store employees are so anal about keeping the foot stable that they fear any movement at all. Our feet are supposed to rotate.

So see where you can try on as many as possible and have someone with a good eye watch you run in it.

As far as barefoot running in the northeast... snow and ice do present problems. Off the top of my head, see if there's an indoor facility where you can get some time running on that new artificial grass. That or shovel the perimeter of teh football field and have some warm socks waiting on hand. I'm sorry I don't have more suggestions on that, I've been spoiled on the west coast.

Any suggestions from minimalists where it snows?

Ghost racer...

The Ghost was by FAR the best day-to-day trainer I have ever had. It saw me through some of the best racing and training I have done in many years. 110-115 miles a week without any injury difficulty; I would get 6-8 weeks a pair (with a little shoe-goo on the back). Nearly all horse-trail in the summer, but all road in through the Ohio winter. Their net heel lift is deceptive: The difference between heel and forefoot is between 1/4 and 5/8's of an inch, not bad by flat standards. I bought the last 6 pair I could find; I'd love to get my hands on another couple of pair of 11.5's. I swear by the shoe, and curse Nike for ever discontinuing the model. Nothing else they (or anyone else for that matter) fit me nearly as well.

I would not recomend running outside in the winter barefoot. Frost bite is not a good thing. Best bet is to find an indoor track for barefoot running.

I've never run in snow, nor been running when I was at snow, so I have zero experience to speak of. I'll be going to Boston next month and that will be my first experience (I imagine) with running in snow. I think I'll take my NB 240s.

tmk

what shoes do you train in now? Or what do you think might come close to the same features a ghost racer provides?

Any one here run in the vapors? Nike makes those and they look like they might be a pretty good shoe?

Hey trackhead is running on the track barefoot a good idea?

Ghost racer,

Saucony Fastwitch. I'm desperately looking for anything to replace them, after going through about everything else. Fit is a killer. I liked the spectrums, but they fit me somewhat oddly (as did the old and new Air Streak series), plus the forefoot wore out quickly. I'm looking towards the streak xc's next...I've got to try something other than what I've got.

trackhead, in all seriousness, is it better to make the switch slowly, by first using a marathon flat or something, and keep getting lighter from there? I was just screwing around before, I actually think this is a good idea...

I am currently wearing 991's... what next?

Hey everyone knowledgeable about this topic! I am fairly light runner and I like to wear lighter shoes. However, I am confused wether to switch to racing flats all-time, b/c I like the special feeling of switching into them for very important workouts (otherwise I wear lightweight trainers) and for all road races (spikes for track).

Doesn't the full time flats wearing diminish that special spur on race day? How do you deal with that?

Thanks for responses

Never... wrote:

trackhead, in all seriousness, is it better to make the switch slowly, by first using a marathon flat or something, and keep getting lighter from there? I was just screwing around before, I actually think this is a good idea...

I am currently wearing 991's... what next?

It depends on how much you want your training to be affected. I don't mean to give the exact same advice to everyone but, try the NB 900. It has racer heights but is pretty sturdy so you shouldn't blow through it and most people have been able to run in it right away w/o too many problems. But still, experiment and take your time with them.

M. wrote:

Hey everyone knowledgeable about this topic! I am fairly light runner and I like to wear lighter shoes. However, I am confused wether to switch to racing flats all-time, b/c I like the special feeling of switching into them for very important workouts (otherwise I wear lightweight trainers) and for all road races (spikes for track).

Doesn't the full time flats wearing diminish that special spur on race day? How do you deal with that?

Thanks for responses

I used to think the same way, but I got over it because I learned that when I wasn't wearing my racing shoes I wasn't preparing myself to race. Ultimately, your race (in many respects) shouldn't be all that different from any other run -- because then what have you been training for? Why wear a boot if you're not going to race in it? You should be absolutely comfortable in your racing shoe -- the only real way to do that is to train full time in it. It doesn't make sense to train an elevated, super protective shoe and then run as hard as you can in something much less -- that's how guys get hurt.

So you just get to the line ready to race and know that, at least in terms of your legs, no one else at the line is more ready than you -- their calves will go far earlier than your's will.

To elaborate/reiterate on a couple points:

1. It is extremely helpful to wear low shoes (ie: H Streets) for daily wear. Let's face it, we spend 1-2 hrs per day running and 10+ hrs per day in a daily shoe. This can really help with the transition.

2. Curved last + Thick midsole = A potential for excessive pronation. When comparing/selecting racing flats, be aware of how low they really are. Lower ride (thin midsole) = a more stabil ride. (For example, the H Streets are extremely stabil).

Trackhead and others, do you think a sneaker like the Mizuno Wave Precision, a lighter weight trainer, is a good transition shoe toward wearing flats regularly?

I have worn Nike vapors for the past four months. Nike has been my favorite shoe to run in. The vapor is the only flat I have trained full-time in. I have loved them because they are very light weight and have a soft foam. It is much lighter than the ghost racer so it probably would not be the best shoe for you to try first but may once you build your strength in your feet and achilles. I would agree with trackhead and try out the nb900. As far as nike goes the current closest shoe to the ghost racer that I know of would be the Air streak II. It is a little lighter but the heel to toe profile is close to that of the ghost racer. Definetly start wearing some lower heel retro trainers like the Asics Ultimate 81's or the Puma H streets. I have ultimate 81's and they are quite stable for a light weight flat, there not like todays shoes. They have a firmer buffed eva midsole with a full thin rubber bottom. Good luck!

I am the Ghost Racer

I train in NB 833's; I just wore out my 3rd pair of Nike Skylons. I know what you are saying, not flats, but very lightweight and flexible, etc. I did not get into the new skylons because Nike chose to load them down with crap.

The old Fila racing flat was a sweet trainer. I ran some 35 mile runs in those and had no issues.

Oh, BTW, I do all, or most of my training offroad, so that is why things feel what they feel to me. I should say that.

The key is not that it is a racing flat, but that it is a comfortable, flexible feel for you. Some flats are made with posting, etc. YOU DONT NEED THAT. Flexible, comfortable. That is the key.

Peace