I hate to give up the 2-3 minutes estimated time savings from racing flats vs trainers, but don’t want to get injured. This question is geared towards open marathons, NOT IM marathons. For context, I have averaged 2000 miles/yr for the last 8 years, with 10 open marathons mixed in there. Have struggled with ITB flare-ups, none for a couple years though. Gunning for 2:45 on a flat course. I have raced many half-marys injury-free in racing flats but never a full. What say you? Mileage, injury, and PR histories welcome.
I would go the lightweight trainer for most people.
As a separate point I would suggest the ITB flare ups have little to nothing to do with your shoe choice in this context and more to do with your glute recruitment and hip stability and strength to maintain it (the stable hips/good form) for the distance. You should do some reading on glute med,TFL,glute max, performance movement and core stability. A good place to start is with single leg squats 2-3 sets of 18-20 reps (heavy enough to do 25 but stopping at 20). There is actually a good study on this in accomplished runners. Be sure to switch on your core first. Do this 2-3 times per week for the 3 months and you will be unlikely to have issues after that.
That method resolved issues I had for the most part. Up to a certain volume anyway…but I wouldn’t get to that volume if I hadn’t prepared the body. Due to some underlying mechanical issues from injuries when I was younger I still have to do maintenance with the rumble roller, massage balls in the glutes etc and single legs squats are a regular part of the routine.
I hate to give up the 2-3 minutes estimated time savings from racing flats vs trainers, but don’t want to get injured. This question is geared towards open marathons, NOT IM marathons. For context, I have averaged 2000 miles/yr for the last 8 years, with 10 open marathons mixed in there. Have struggled with ITB flare-ups, none for a couple years though. Gunning for 2:45 on a flat course. I have raced many half-marys injury-free in racing flats but never a full. What say you? Mileage, injury, and PR histories welcome.
I would go the lightweight trainer for most people.
As a separate point I would suggest the ITB flare ups have little to nothing to do with your shoe choice in this context and more to do with your glute recruitment and hip stability and strength to maintain it (the stable hips/good form) for the distance. You should do some reading on glute med,TFL,glute max, performance movement and core stability. A good place to start is with single leg squats 2-3 sets of 18-20 reps (heavy enough to do 25 but stopping at 20). There is actually a good study on this in accomplished runners. Be sure to switch on your core first. Do this 2-3 times per week for the 3 months and you will be unlikely to have issues after that.
That method resolved issues I had for the most part. Up to a certain volume anyway…but I wouldn’t get to that volume if I hadn’t prepared the body. Due to some underlying mechanical issues from injuries when I was younger I still have to do maintenance with the rumble roller, massage balls in the glutes etc and single legs squats are a regular part of the routine.
yep completely agree. I cured the ITB flare-ups once I started doing regular PT including glut med strengthening, targeted stretching, and home ART.
Yeh IMO, Glute med strength is possibly the single greatest cause of ITB issues.
Generally, running itself does not injure people, it just shows up underlying weaknesses in their body that were always there due to the high weight bearing nature of the activity.
Seems like there are lots of 7.5-9 oz shoes out there that fit the bill. Heck Kinvara & similar are very cushy for being sub 8 for exsmple. I ran 10 & 12k PRs in A types but would never consider something so light for 26 or even 13( I was a 81-82 half guy when I was faster). I was just psyched stuff like Saucony Rides got down to 9.5 w tons of cush now that I’m fatter & slower . Now Hokas & whatnot are getting plenty light imo.