I run an 18:30 5k in Hoka Clifton 4's with about 400 miles on them.
Let's say I buy racing flats... what can I expect in time improvement? Any?
Don't wanna waste my money.
I run an 18:30 5k in Hoka Clifton 4's with about 400 miles on them.
Let's say I buy racing flats... what can I expect in time improvement? Any?
Don't wanna waste my money.
Lot of variables here, but you can likely gain 30 seconds or so with faster shoes.
Rofl, not 30 seconds. Maybe 10-15. MAYBE.
Yes. Maybe 4-8 seconds per mile. More if you buy the special shoes.
Versus Florsheims? Sure.
I'm slower that that these days but I do run faster if I go with Kinvaras even over my usual trainers.
Yes. Is it worth the cost for you to go from 18:55 to 18:35 in $200 shoes that last for 6 races?
Depends on what kind of runner you are. Your footstrike. How heavy you are. Etc. But they help mentally. Tells your body it is RACING that day.
Huge difference.
The difference between Adios, Next%, and LT4 is negligible but the difference between a heavy trainer like the Clifton and any of these 4 shoes is SUBSTANTIAL. I'd say 20-30s in a 5k going from Clifton to any of these 3, and then 0-7s difference between the fast shoes, depending on your foot strike and mechanics (LT4 is supposed to be fastest for a 5k, then Next%, then Adios, but some people claim to be faster in the Next% even in 5k so who knows..).
memene wrote:
Rofl, not 30 seconds. Maybe 10-15. MAYBE.
I get 40 seconds or more.
Of course you'd be faster, who knows by how much but maybe enough to make a difference if you're out there trying to win things or care about your time.
You don't need to spend $200 either. I snagged some Takumi Sens from Runners warehouse for like $60something back in the day. They're great. Flats can usually be found for reasonable prices. I like the ones with the DSP style outsole, the hard rubber lugs, which are nice for traction and are fun on the track.
20 seconds.
I used to be sub 15 for 5k, and lighter racing flats were worth 15 seconds
Now I am old and slow, more like 25 for 5k, but lighter shoes are worth more than 30 sec in a 5k
I also do some training in Cliftons. I am faster in any type of firmer more responsive shoe (of similar weight) than those marshmallows.
You do not have to drop $250. Shop around incl online and you should be able to find something good for $60 or so.
seems to vary a lot but 30 seconds off seems to be the average, though i've seen people drop 50-60 seconds. Because you wear Hoka's, you could be on the higher end of it, but its hard to tell. Also im not sure why people think flats are 200+ bucks, where I am they usually cost about $50-$65
ddsd wrote:
I run an 18:30 5k in Hoka Clifton 4's with about 400 miles on them.
Let's say I buy racing flats... what can I expect in time improvement? Any?
Don't wanna waste my money.
Depends on a lot of factors, in the vaporfly threads you here about super responders where people start making excuses why others are faster, it’s a similar argument in all shoes.
You want to be wearing the lightest shoes that does to compromise you pace for the distance.
A lot of suggestions already, but if you have larger feet or weight more or are taller there is going to a be a trade of when moving down the firmer and lighter shoes.
Then you have technique and you biomechanics. Best to just go to a running store an try a few shoes on and see how they feel. Or watch some YouTube clip of people similar to you and see what their reviews are.
For me I’m UK 11 (US12) 190cm and 72kg so I prefer a little more cushion over 5km as the shoe weigh vs shoe performance is negatively impacted for me.
If I were physically smaller then racing flat were have a different and more positive performance for me.
Good luck finding the right shoe for you
As a rule, every 100g reduction in weight improves running economy by 1%. Going from a pair of shoes that together weigh 600g to a pair that together weigh 300g will only help. Can't say by how much but definite improvement
Don’t forget that for race day:
You’ve trimmed the weight;
You’ve tapered;
You have warmed up thoroughly;
You are chasing faster runners;
You are wearing lighter shoes;
You are in the zone;
Etc.
Shoes are ONE variable!
You could also end up with a stress fracture. Clifton to flats is a big jump
theyBeHouseWives wrote:
You could also end up with a stress fracture. Clifton to flats is a big jump
Depends..if goes to a more minimalist flat like a Saucony type A9 or just a lighter shoe like an Adios or Reebok Floatride run fast where there is still cushion but taking off weight I’d doubt stress fracture from that switch
It does depend on a lot of factors. My experience, I train in Cliftons, Nimbus and in Adios 4s. I'm about 20 seconds faster per mile training in the Adios at the same effort as the other two. I'm sure a shoe geared more towards the 5k might help me even more.