Running in lighter shoes such as racing flats will improve your run economy which may well translate to improvements in performance. It is estimated that for every 100 grams added to the weight of a pair of running shoes, your oxygen utilization increases by approximately one percent.* This equates to an additional two to three seconds per mile when running.
Racing flats are not for everyone. Many runners train in shoes that are substantially different from racing flats. As a result, wearing racing flats for their goal races presents a real risk of injury. Racing flats are about as minimal as footwear can get, with a lower heel toe drop, less cushioning, and more flexibility than your standard running shoe. Unless you are prepared to spend the time to transition into shoes that are closer to the properties of a racing flat, the potential for injury is high. The differences between the two shoe types will likely change your foot strike pattern and put unfamiliar stress on your feet, calves,and hamstrings.
If you wish to run in racing flats you should consider the following tips:
- If coming from a traditional stability running shoe with a high heel-toe drop, it is advisable to begin by transitioningto a lighter neutral shoe with a lower heel-toe drop. You should adapt to these shoes, which may take a few months, before introducing racing flats into your shoe rotation.
- After transitioning into a lighter neutral shoe with a lower heel toe drop, gradually increase the time spent in race flats so that you are wearing them for two or more workouts a week. This adaptation may take months to a couple of years.
- Incorporate a program of foot strengthening, stretching, balance and proprioceptive exercises to make sure your feet are strong to prevent plantar fasciitis, Achilles tendinopathies, and other injuries.
- Many traditional running shoes are getting lighter with new materials being used. A number of shoes like the Nike Free, Saucony Kinvara, New Balance 1500 and Topo Athletic Fli-Lyte are less than a 100 grams heavier than many racing flats. Such shoes may be a better option for many runners, limiting the risk of injury and the time investment required in transitioning into racing flats.
* Wouter Hoogkamer, Rodger Kram, Christopher Arellano. How biomechanical improvements in running economy Could break the 2-hour marathon barrier. Sports Med. 2017;47:1739-1750