Racing

                                                 



I.  Racing Flats: 

Racing flats are 33% lighter than regular training shoes, thus accelerating the feet and increasing turnover rate. Racing flats also are more flexible than regular training shoes and have an outer sole material that creates very good traction.  This helps increase stride length, thus, along with its light weight, results in better racing times.
They can usually cut 2-4 seconds off each mile split, though, they have less cushioning than regular training shoes, creating a greater risk of injury.
 
                                   Examples: 

                              
                                  New Balance 150C

"Weight: 5 ounces.
Fit: Quite curved with a close fit in the heel, and an adequate toe box.
Recommended Range: Efficient runners - up to 15K, perhaps a half-marathon; Heavy strikers - up to 8K, perhaps 10K." (www.runningnetwork.com)



                               
                                 Nike Ghost Racer         

"Weight: 7.9 ounces.
 Fit: Good fit in the heel with roomy toe box.
 Recommended Range: Efficient runners - up to a marathon or longer; Heavy strikers - up to 25K or beyond." (www.runningnetwork.com)




II.  Spikes:

There are three types of spike plates based on the distance of the event being run.  Thus, there are sprint, mid-distance, and distance spikes. 

 

   Sprint                            Mid-distance                       Distance
                                
Nike Zoom Rival S+ 2004              Adidas Nova MD                Nike Jana Star Waffle


Sprint Spikes

Sprint spikes (which can be attached to flats) are for races up to 400 m and hurdles.  They feature two types of spike plates: rigid and lightweight.  Rigid plates are for runners who strike the ground with power and their lightweight counterparts are more flexible, for agile runners.
The spike plates also vary in sizes and have specific advantages.  Long plates keep the runner on their toes, so the heel doesn’t touch the ground.  Short spike plates are very   flexible and closely match up to the foot.  Mid-size plates are a combination of the first two and has a balance between flexibility and rigidity.

Mid-Distance and Distance Spikes

Mid-distance spikes are for 400- 1500 meter events.  These spikes provide heel cushioning and have a flexible plate in the front of the foot.  They are adaptable to long jump and triple jump events as well.
Distance spikes are for 1,500-10,000 meter events and provides the most heel cushioning of any track spike.  They can also be used for other events, like cross country.

 

III. Recommendation:

If you cannot run 5 miles with under 7 minute mile splits, you should probably not wear flats because even though they may cut 2-4 seconds off each mile split (if you run them under 7 minutes), they have less cushioning than regular training shoes, which creates a greater risk of injury.




 Online Sources: http://www.runningnetwork.com
                        http://www.runningunlimited.com   

 

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