Lightweight running shoes provide the opportunity to run the best you can. They are very light, which gives faster running times. Due to the leg’s relatively long barbell arm, just a few grams of weight change in the foot has a big impact on the force that the leg muscles must provide during the entire hovering phase.
Get Faster Running Times
Lightweight running shoes provide the opportunity to run the best you can. They are very light, which gives faster running times. Due to the leg’s relatively long barbell arm, just a few grams of weight change in the foot has a big impact on the force that the leg muscles must provide during the entire hovering phase.
In this article, we take a closer look at running shoes in the lightweight category, also referred to as competition, pace, or speed running shoes. You get i.a. an overview of why you should own a lighter running shoe, and we also give you our recommendations for specific running shoes that you should go for.
Why Choose A Light Running Shoe?
As mentioned in earlier posts it’s a good idea to have several pairs of running shoes to switch between. It gives greater variation in the load and again if the shoes have gotten wet, you can run in the others the next day. The shoe will always be slightly damp off of foot sweat and foot sweat, which will be a breeding ground for bacteria.
For that reason alone, you should not run without socks. Always take the shoes out of the sports bag and immediately take the insole out of the shoe. Do not expose them to strong temperature influences, since it can damage the materials and affect the fit.
Benefits of Lightweight running shoes
- You CAN run faster as the lighter running shoe is simply suitable for it:
- It’s Lighter – the materials are designed for that
- It is Less shock-absorbing
- It is Less corrective
- It is more flexible
- It has a more efficient settlement and
- A lower build
So, A lighter running shoe simply makes you faster! You may be looking for a new PR, or you may want to beat a friend or colleague for the upcoming DHL relay, or maybe you are working hard for a new personal record, or would you like to beat your friend or colleague for the next tournament race?
Then you should not cheat yourself for some easy minutes and seconds. Get yourself a lightweight/competitive running shoe!
Remember that a lightweight shoe is made to run fast and thus not made to prevent injuries. So every single gram saved on the running shoe happens at the expense of support, stability, shock absorption, and durability.
The shoe also becomes more crooked more quickly, as the heel cap is very soft and there is virtually no support on the inside of the midsole so all excess is largely saved away.
Competition Shoes
Competitive races are therefore only intended for serious competitive runners with a lot of training experience and are only rarely used at distances more than 10 km. By running in a lighter running shoe, you improve your running economy and thus utilize the strengths that you have available in a more efficient way.
If you are interested in knowing why and how a lightweight shoe improves your running economy, then you should keep reading. If you are used to running in a classic mass training shoe such as Asics GEL-Nimbus 23, a pair of lightweight shoes will feel like an extra turbo when you run intervals or have to run competition.
In addition to the fact that the light running shoes actually improve the running economy, as soon as you step into a pair of light running shoes, you will also experience a delicious feeling of lightness – and quite naturally you will want to run faster.
How Much Can A Lightweight Running Shoe Save You?
Research has shown that if you save 100 g. On the weight of the running shoe, the running economy improves by approx. 1%. 1% may not sound like much at first, but converted to seconds, it will actually correspond to 2-4 seconds per second for the regular jogger per kilometer!
On the Marathon and Half Marathon distance, it will potentially give a time gain of several minutes! And considering that all you have to do is switch to a pair of lighter running shoes, then it’s worth taking with you – right?
Another great benefit of owning a pair of lightweight running shoes is that you can train your body more versatile and varied. There are many indications that variation in training is one of the most important factors in terms of preventing and avoiding running injuries.
If you always run in the same shoe at the same pace on the same route, it will be the same muscles, tendons, and bones that are repeatedly subjected to strain – and it is not appropriate if you want to avoid overload injuries.
The structure of the running shoe also has a great impact on how your body is loaded during running. So, by having several different shoes to switch between, you have from jogging to jogging the opportunity to vary the way your body is loaded.
This will ultimately help reduce the risk of congestion injuries. There are a number of characteristics that characterize lightweight competition shoes and make them different from classic mass-training shoes.
Lightweight Running Shoes – Cushioning
First of all, in lightweight running shoes, there is less cushioning and less material between your foot and the surface. This is where manufacturers pick up the biggest weight savings.
The thinner midsole means that the lightweight shoes generally feel a little harder and a little more cash in the shock absorption, and at the same time, greater demands are placed on the body in relation to handling the shock absorption in the individual step.
The advantage of the harder shock absorption, however, is that you get a much faster and more responsive start. There is not much material that needs to be compacted before you “start setting off from the ground”, and therefore you will experience a more efficient starting point.
The light running shoes are typically also less stable and supportive than the classic running shoes for daily training.
Lightweight running shoes are typically made over a narrower and more snug fit, both to save weight and to make it more race-like. You will therefore find that in many shoes in this category there is a little less space for the toes than you are used to from the classic mass training shoes.
Lightweight Running Shoes Are Optimized For You To Run Fast
Therefore there is also less focus on the part of the manufacturers on the shoes being durable and durable. A very rough rule of thumb says that a classic mass training shoe for daily training can handle approx. 1000 km, while as a rule of thumb you can expect a competition shoe to last approx. 400-600 km.
However, there are very large differences from running shoes to running shoes, and factors such as the runner’s weight and running style also play a big role within the lightweight category, there is also a big difference in the weight of the running shoes.
n general, we can say that the lower the weight, the less comfortable. These running shoes are 100% competition shoes aimed at serious competitive runners. They are mainly used on athletics tracks and are also very different in construction.
The shoe weight depends on whether it is intended for a sprint, intermediate distance of 800 – 1500 meters, or longer track runs of 5 and 10 km. It is the lightest running shoe and there is virtually no shock absorption. Much of the shock absorption lies in the track field material.
Shoe insoles inserts
Shoe inserts are all kinds of support and corrections that are put into the shoe. The insole itself that comes with the shoe from the factory has only a modest function. Insoles can be shaped as soles or wedges and are used simply depending on the skewed load and any damage. Posts affect the biomechanics of the feet and legs, so you should be careful about prescribing posts yourself.
Although the name suggests, the competition shoes are not only reserved for competition use. They can be used to advantage when you need a little speed in the feet on tempo run, speed games, intervals, etc. In addition to making it easier to run faster, lacing a light and tight-fitting shoe on the feet also provides a mental “boost”.
At the same time, you get mentally ready and set yourself up to give it a little extra. And when you set off on the first meters, you immediately notice how you almost fly away, especially if you are used to a heavier and more supportive shoe on a daily basis – then the difference is significant!
What Competition Shoes Provide
More and more runners are choosing not only to use their competition shoes for speed training. They run all their rides in lightweight shoes because they fall in love with the delicious, light, and free running feeling that a competition shoe provides.
This is especially true for the runners who work with their running technique and who land far forward on the foot, so it does not matter so much that the competition shoes are somewhat more minimally constructed.
Oxygen consumption during running is estimated to increase by about 1% for every 100 grams of extra weight imposed on the feet. This is equivalent to a pair of running shoes that weigh a total of 700 grams, will increase oxygen consumption by 3.5% compared to running barefoot, and this is something that can be seen at the end time.
This simply means that on a marathon with 12km / h, you can pick up a small 3 minutes. The slightly deeper explanation is that a 1% reduction in oxygen consumption corresponds to 2.94 m / min.
This means that you normally run at 12 km / h (200 m / min), it takes 25 minutes to run 5km. If you save 1% on oxygen consumption, the time will be: 5000m / 202.94m / min = 24m38s – ie 22 sec faster.
In addition, it must be said that it is only estimated figures that depend on many factors such as the runner’s weight, maximum oxygen uptake, the distance run, etc. And as you can calculate, a faster runner will achieve a smaller effect of easy shoes than the slower one runs. It is not entirely in line with reality.
Fast Runner
Experiences shows that it is primarily the fast runners with a good running technique who have the extra benefit of a light shoe on the long distances, whereas a slower runner will have a greater effect by throwing a few kilos on the side legs or training some fast training.
Furthermore, the slower runner will actually benefit more from a more shock-absorbing and supportive shoe in a marathon that does not place quite as great demands on an effective running technique.
But on the shorter distances, and in training, a competition shoe will be extremely relevant for both the fast and the slower runner. Just the mental boost helps to send you off like a Lamborghini- and it cannot be put on formula.
Competition Shoes Are Not Only Reserved For Competition Use
They can be used to advantage when you need a little speed in the feet on tempo trips, speed games, intervals, etc. In addition to making it easier to run faster, lacing a light and tight-fitting shoe on the feet also provides a mental “boost”.
At the same time, you get mentally ready and set yourself up to give it a little extra. And when you set off on the first meters, you immediately notice how you almost fly away, especially if you are used to a heavier and more supportive shoe on a daily basis – then the difference is significant!
More and more runners are choosing not only to use their competition shoes for the fast training. They run all their rides in lightweight shoes because they fall in love with the delicious, light, and free running feel that a competition shoe provides.
This is especially true for the runners who work with their running technique and who land far forward on the foot, so it does not matter so much that the competition shoes are somewhat more minimally constructed.
Calculating benefits of running times
Oxygen consumption during running is estimated to increase by about 1% for every 100 grams of extra weight imposed on the feet. This is equivalent to a pair of running shoes that weigh a total of 700 grams, will increase oxygen consumption by 3.5% compared to running barefoot, and this is something that can be seen at the end time.
This simply means that on a marathon with 12km / h you can pick up a small 3 minutes.
The slightly deeper explanation is that a 1% reduction in oxygen consumption corresponds to 2.94 m / min.
This means that you normally run at 12 km / h (200 m / min), it takes 25 minutes to run 5km. If you save 1% on oxygen consumption, the time will be: 5000m / 202.94m / min = 24m38s – ie 22 sec faster.
I hope you like this post and if you have any questions about the topic or want to leave your own Personal review, please leave a comment below.
