Is there any advantage to be gained in training in a pair of trainers much heavier than your spikes/racing flats?
I feel like that would be the case, I mean if you train in heavy shoes and get used to hitting your workout paces and running decent training times in a very heavy shoe, wouldn't that make a bit faster when you switched to comparatively very light spikes/flats? I'm not talking about like trail running shoe heavy, but just a bigger, heavier trainer.
No it's actually a disadvantage. If you want to recruit the same exact muscles in training as the shoes you race in then you should train in the shoes you race in. Training in the same shoes that you race in also increases efficiency better than training in different shoes.
You'll get better at running with heavy objects on your feet. If that's your goal, go for it. But if you want to race fast, probably best to forego a handicap on your workouts.
If you want to take it to the extreme, just add some ankle weights!
I switched to the Asics Nimbus one summer (those shoes are so stupid heavy) and thought that would be the result.
It was not. Took at least a month to feel like I wasn't running with weights on my feet and didn't help times at all.
The logic seems like its there, but for whatever reason it does not seem to work. You're better of running faster.
I've been training in a 40 pound weight vest and been adding 3 lbs every 4 weeks for the last 4 months. I figure within the next 6 months, I should be able to run a sub 2 hour marathon given I am currently a 2:27 runner (in said vest 2 weeks ago) and all the extra weight I am shedding by getting rid of the vest will get me down to this time by mid April
Advantage if used correctly. Take your easy days in your heavy trainers, use tempo workouts in trainers, really long workouts in trainers, but I'd do anything race pace in your racing shoes.
another runner wrote:
No it's actually a disadvantage. If you want to recruit the same exact muscles in training as the shoes you race in then you should train in the shoes you race in. Training in the same shoes that you race in also increases efficiency better than training in different shoes.
You might need a heavier pair for recovery runs and stability. But also running in lighter shoes as frequently as the body can handle is good.
Zatopek often trained in heavy army boots.
Elliott ran round the sand dunes in a pair of heavy boots.
Both of these guys seemed to have little difficulty in racing really rather quickly!
Zatopek would have been faster (he really actually wasn't that fast) by training in light shoes.
Also, Elliottt ran barefoot and has said he would have benefitted from less training in conditions that bogged him down.
"... Elliottt ran barefoot ..."
Read his autobiography where he talks about donning heavy boots to run round the sand dunes. This was in the winter prior to his stupendous 1958 season. Also, I wasn't suggesting that he wore them all the time!
If you do high mileage, regular trainers will spare your legs because they are more protective, cushioned, and supportive than race flats. And more durable too.
Just watched the Sub2 documentary the other day. Most of those skinny, fast, efficient guys trained in Vomeros and similar shoes.
I actually agree with the concept of heavy trainers being a form of resistance training like hills.
It's not like heavy boots where you can't establish a rhythm.
You feel immediately faster when you put on the light shoes for racing.
I do suggest track workouts in light shoes/spikes, though.
The heavy shoes will not train you to run slow.
I wear 99g sandals for my training and my easy run pace was 4:45/km at 100mpw. I ran over the summer in 320g heavy cheap Nike shoes and my easy pace was 5:00/km in those shoes. They slowed me down so much. A 140 mile week later and I was doing 4:35/km in the Nikes. Went back to my sandals and I was running 3:30/km but I dunno if it was the high week or the shoes. I did start to get used to the shoes though, my stride changed over the week it opened up more but again might of been the miles as I was turning into a machine that week. Saying that those heavy shoes feel heavy again when I wear them now since I haven't worn them for ages.
I also wear 99g shoes for my last month training and I bout is with 20% off by using coupon code from https://clothingcouponz.blogspot.com/p/carolina-shoe-discount-code.html, you must check out it out for saving.
I don’t think there is an advantage. If any, there is a disadvantage. You won’t be able to get the biomechanical benefits that you need for racing in lighter shoes.
I’m probably biased because I simply cannot run correctly in shoes over 10 oz. I feel sluggish and running is a lot less enjoyable in heavy shoes.