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Last month I wrote about how much of a difference light shoes make. In summary, the study I referenced showed losing 100g/shoe will result in just under a 1% improvement in running economy (RE) as long as all other features remain equal.

At Health & Performance, this article generated a lot of good questiontraining-and-performances. The main ones revolved around if it was good to race in the LIGHTEST shoe possible.

In response, I discussed the importance of features such as cushioning providing a boost in RE. Utilizing a shoe that completely lacks cushioning will provide a boost from lost weight, but this change will be at the expense of the spring-like action from that missing cushioning.

Where is the perfect balance?

Once I explained this, the next question became: Where is the perfect balance? How much weight in cushioning is worth it, and just how much of a boost does it provide?

My easy answer was/is to go with a lightly cushioned racing shoe that feels comfortable, and to not worry about the rest. My favourite is the New Balance 1400, which comes in at just over 200g/shoe, but does have some cushioning. The cost of that 200g, I assumed, would be more than offset with the benefits that the 200g provided. That being said, in a world where we strive to be pro-science, evidence-based and anti-fake news, I wanted to dig a little deeper to provide a more clear and proven answer.

What is light enough?

CLICK HERE to read the rest in the RW Magazine

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When race day comes around, it’s always nice to have little things that you can do to run faster without actually having to be more fit. I think for most of us, it’s logical that if our shoes are substantially lighter, we’re going to require less oxygen to run at a given pace.training and performance

However, what doesn’t seem as clear is whether all the effort we put in to losing very small amounts of mass (like 100g) predictably improves our running economy (how efficiently we translate the oxygen we bring in into forward movement).

Taking 2lbs off our shoes will clearly be great for our running economy, but is it worth it to strip down to a flat vs. a light training shoe? And if so, how “worth it” is it?

CLICK HERE to read the rest in the RunWaterloo Magazine

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Hi there! My name is Kayla, I’m a physiotherapist, wannabe runner, and chocoholic.  You can check out my full profile HERE.  This is my first article and so I thought I’d start with a short introduction about me. As a physiotherapist, I specialize in studying human movement. As a (former) competitive athlete, I get the opportunity to combine my physio knowledge with active experience! Continue reading Intro to Kayla Ng & Strength Training and Running Pt. 1

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When you are months out from race day, there are numerous things you can do to get faster. For instance, (surprise) you could run more! However, when you’re within days of your important race, the physiology you have laid down for yourself is already set. The money is in the bank, the hay is in barn and the clichés go on…

Continue reading Look around and boost your running economy!

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