I actually love your analysis of the shoe in this video. I see so many 'average' runners criticising it for being unstable and clunky without realising that it is their form that is the problem. You acknowledge that this type of shoe is not made for you yet because you learned to run with the right form, it works really well for you. Love the vid and I'm sure sub 40 is not far away :)
Most (>85%) 'average' runners are heavy heel strikers, so landing on a 40mm thick cushion of foam is always going to feel wrong. To me they just feel springy in a cheating sort of way ;-)
I also feel like we're slightly glossing over the £300 cost for 100 miles part. That 10k you ran cost the thick end of £20. At £3 per mile just get a cab to the finish.
Ben is running and Matt Rees, 2 very fast youtuber runners, tend to run their nike supershoes to around 500 miles before retiring them if i remember correctly (definitely at least 300)
Same results for me. It's not the shoes causing me to run faster, it's the fact that they allow me to run longer without feeling as fatigued as normal. I'm a 1:50 half marathoner with the Nike's and a 2:05 with any other shoe.
As an 80 kg, 50+ runner, I feel the same with the Nike AF. I do not experience a turbo boost to my pace, but see them more as protecting my legs, so I am less tired at the end of a race. I am therefore able to hold a higher pace for longer, were as I would slow down in other non-carbon shoes as I fatigue.
Best part of this video is 9:55 seeing you at the start line, absolutely dwarfed everyone else. Looked like you had turned up to race the year 10s on sports day 😂😂
I am slowly but surely getting to my goal of being capable of running a 5k without walking in addition to my career goal of running to pass the Air Force 1.5 mile run. This channel really makes me want to go run more. Just did my first jog with a dog and it’s very fun!
@@MarkLewisfitness I usually need a day to recover but the last few short runs haven’t felt that way. Running 15 minutes straight, then 18 the next, and today I might just go ahead and aim for 21. Or maybe I’ll run the 1.5 for time
Hey mark, you probably get hundreds of these, but here's another: I'm getting fit since last year, mostly if not always just lifting, cardio was a chore that i did no more than 40 minutes per week. Then I got better from a foot injury and started slowly running more, to the point that i got recommended you on youtube and it finally clicked. The morning after watching you i clocked a run, and since then (few week now) i am literally doing runs as a treat after working out. Just to have it: I'm doing really good at shorter runs, trying to improve long condition. Today I hit 1.7km in 7:50 (although 400m of that is downhill), but a slower 3k 20 min Thanks for all the great content!
I did exactly what you're doing here. I've been running in nothing but Vivobarefoot and Altras for the last years, but I now invested in the newest New Balance carbon plate shoe to use for 10k-marathon races. Feels great, no pain and they make it feel like I run faster with less effort. Will never give up the Altras and Vivos for my workouts though.
I've never even dreamed of putting a zero drop shoe on my feet. Would like to keep my Achilles in tact and I have and love all the carbon fiber racing shoes. Perfect running foam has nothing to do with why these shoes are awesome. I have Nike Vaporfly 1,2, Alphafly 1,2, Saucony Pro 1,3, Endorphin Elite, ASICS Metaspeed Sky, Adidas Pro 3. And I'm 💯 heel striker.
@@Teddy_J Zero drop/barefoot training is what strengthened my Achilles and my feet. My first traditional running shoes were a pair of Sauconys about 3 years ago. I used to run on my toes which started to hurt my Achilles (also had foot pain from basketball injuries), fortunately I also started running barefoot (on clean grass at the park) not long after that. My running form is much better and now my feet can handle any surface (minus a ton of rocks) after 2 years of walking and running on the sidewalk and bike trail (concrete and asphalt respectively) in Vibram barefoot shoes to be safe (there's a learning curve and it's best to start in your home and on your lawn if you can but worth it if you take your time and don't rush). Those super shoes are literally for people who have great form already not for novices with an unnatural gait (Nike designed for Kipchoge and other elite runners). Never too late to strengthen your feet which will strengthen your whole body because it starts from the ground up. No more heel or toe striking because it'll honestly hurt when you're barefoot and it's not a natural, effective, or efficient way to run. If you really care about your health and want to get in better shape and get faster it's something to think about and research. Have a good day.
First off: 6:39/mi 10k pace at 6’6 and 100kg and middle age is mind blowing to me! As someone with a smaller version of your physique (middle age, 6’2, and about 90 kilos) you are such an inspiration! I’ve been watching your videos for the last year or so and you never disappoint and this one was no exception. I have the 1st version of this shoe with similar skepticism and results (it shaved about a minute off of my 5k pace (Went from 8:30/mi to 7:30/mi) after a few months I hit my 5k PR at 7:10 (I’ve been running for less than a year now). The only bummer is one you pointed out (as ‘bigger’ runners we’re probably not get the full benefit, and this very expensive shoe wears out quicker). Either way, keep up the good work, and continue to be above the average!
Wonder how much of that 12 minutes was related to the shoe or just additional training. Hard to measure, no denying that the shoes help though or top runners wouldn't wear em
@@mett50N I did 4 half marathon runs in my London marathon training. It was compared to invincibles and the time was based on the the last 2 runs of which the invincibles were used after the alphafly but there definitely is a placebo effect.
The Alphafly 1s are significantly lighter than the Alphafly 2 shoes. I measured energy return for both shoes with the latest version of the Strydpod. The Alphafly 1 shoes offered a better LSS(Leg Spring Stiffness) in all scenarios I tested. I also get blisters with the Alphafly 2 shoes that I don’t get with the Alphafly 1 shoes. Honestly, I hate my Alphafly 2 shoes but I love the Alphafly 1 shoes. I would love to see you test both versions against each other.
THANK-YOU Mark for your videos. I managed to shave off 8mins 15 secs in 3 weeks (on a parkrun). Your comedic style is so me! it helps to make this seem like fun (im a starter at this)
I bought a pair of Alphaflys to run a half marathon in 2021. I started running seriously again after an 8-9 year break during lockdown and decided to enter a half. My last half race was in 2011 when I was 44. I ran the London marathon that year. I then got back into weights for the next few years. I was able to knock off 9 minutes from my half marathon race PB in the Alphaflys whilst being 10 years older and the previous PB was done after I'd been training for a marathon and so doing lots more running volume. They do work, in my experience. When you run in them it doesn't feel fast but your look at your watch and it is. They just seem to help you run quicker with less effort. I'm not running the amount I was in 2021, maybe 10-15 miles a week, mainly with the dog, at the moment but I occasionally dust off the Alphas for a treat. They are on 309km now and still doing well. If your running style is good they will help you run quicker. Stupidly expensive but sometimes you've just got to treat yourself - without telling the wife the full cost of course.
As a fairly above average runner (pb of 34:25 for the 10k) I found the change to vaporflys for racing astounding, instantly took ~2 mins off my pb with barely any effort, and more to the point they made me feel like training more which probably helped more than the actual shoes. Yes they are not worth it for your average park runner but if you even semi seriously race more than 3/4 times a year they are a great investment in my book. Other options are also now available from most of your favourite companies that will do very similar if not better stuff.
There are other really good carbon plate "super shoes" out there now. But from all the research I've done (none of it empirical) the Nike's are still the top of the heap.
Hey mate, I just wanted to say that you have been an inspiration to me. Im starting my running journey as a slightly overweight (but very unfit!) 32 year old guy. I started running 3 times a week from the 1st of may and have not managed whole mile yet, but am getting there! I've set a target of doing a 5k parkrun at the end of June without stopping. I just wanted to let you know that you have been instrumental in changing my mindset. Thank you.
Maaaan I love your sense of humor. I really encourage people to start running in bare foot shoes and transition to more traditional shoes (if they want to) once their body has learned how to move properly.
These DO last longer than 100 miles. I have at least 200 on mine with no issues. However, they will not be as responsive at 50 miles as they were at 10 miles, at 100 miles as they were at 50 miles, or at 200 miles as they were at 100 miles. They lose that “bouncy” feeling with wear and tear, but they are actually surprisingly durable in my experience. I’m planning on buying a hot pink pair for racing soon and demoting my green pair for training runs. Another fun fact, I hurt my knee during a trail 50K in the Hoka Tecton X. Personally not a fan of that shoe. Anyway, while my knee was hurt I was still able to run but only in my Alphafly 2’s. They almost completely made the pain go away because they provide so much cushion and responsiveness. So for about 2 months these shoes were both my trainers and racers since they were the only shoes I could wear without reaggravating my knee injury. I’m not a doctor and this is not medical advice, BUT the Alphafly 2’s allowed me to run even while injured. Finally, the performance. I ran my first sub 40 min 10K and sub 3 hour marathon in 11 years in these. It was like turning back the hands of time. These shoes are amazing. 10/10 and 100% worth the price tag.
14 years ago I accidentally bought some Asics Gel Nimbus 11's to replace some cheapo Mizuni's. After about 10,000km (no kidding) in the 11's, I just replaced them with a new pair of Gel Nimbus 25's. The 25's are like running on an inch of bubble wrap, but I immediately dropped 4 or 5 minutes off my regular ~13k 1hr 20 run. I don't remember what the 11s felt like when new, it was as long time ago and I was a beginner, but the 25's feel completely different. I don't think the 25's will last as long as the 11s, they just don't seem as robust. You make great videos, thanks for putting them out there! 👍
Just stumbling over your content over the last week. After a few weeks of my feed being inundated by every Tom dick and Harry telling me the perfect way to eat, work out, sleep etc. It's nice to see your content, you have humor, show what You do, and show me what I could do sooner or later. It's very refreshing content and I really enjoy it. Thank you!
11:40 is a really good method! While I was running competitively, we were taught just look at the feet of the person ahead of you's feet and try to match their footsteps. I remember being dead tired and just thinking in my head, just get my feet on my ground everytime and I will make it....
I just wanted to thank you for posting. Its really inspiring to see someone turn their life around like that. I'm in the process of doing the same, and it helps to see others who have done it successfully, and moved beyond into "above average" status. Can you talk about how to become "above average" as a runner? I'm doing 6 miles a day now, with strength training at night.
I actually like the loud pounding noise. When I was running in Kyiv, and Odesa Ukraine the loud pounding noise sent the signal/sound to other pedestrians to know I am coming behind them and most of them would move to the side for me to pass. Another benefit is they make me look taller.
Very good video! Great insights of foot strength as well as knowing your limits on how fast you can run the further you go along. I learnt quite a lot 👍
Regardless of the shoes, the analogy of running technique being like riding a bike has really helped me. I won’t be spending £300 on any shoes, but running with better technique, just by thinking about how my foot hits the floor, is already giving me less knee pain. Thanks Mark. 👍
Im the same Excellent description on running technique I started running barefoot on the beach about 4 years ago and over the course of about a year I smashed all my pb's including my 1/2 marathon time from 1:57 down to 1:42 My 10k from 52 down to 47 And my 5k from 25 down to 22 No more heel striking and much more efficient
@@barefootbeachrunner9498 Yup that's what running naturally can do. Starting running barefoot on grass 3.5 years ago and these days I wear my Vibram 5 finger trail running shoes and can easily run on concrete and asphalt with no pain and good form. I used to run on my toes a lot (too many years running in basketball shoes) and that started to cause Achilles pain but that went away as I learned to land on the balls of my feet. Happy running.
Wow, you covered so much in sharing all this in this video. What a great experiment you ran. I love it when someone's aware that something may not necessarily be designed for them or with them in mind but you say "f" it and just try and get great results. Much of which I'd attribute again to your prior efforts working on your technique etc. for years already. Still very useful and informative, thank you!
Super-shoes do work. And the longer the distance the better, on the marathon course it's incredible to have fresh legs after 30+ km because of how spongy the foam is. The carbon plate and the rolling form factor are great on their own but in my opinion it would be great if they would only allow to compensate for that sponginess, so you don't feel like running in a pudding. And the fresh legs will do the job of smashing PR anyways. My Adios Pro 3 gave me 2:55:45, just so you know what level of fitness I'm talking about.
Really enjoyed the wittiness and down to earth honesty of yours, as usual. I just tried the vaporflys for the first time last week and it shocked me just how noticeable the propulsion was, it almost felt like I had to increase my turnover and time off the ground to get the mostout of it. Definitely still need to get used to how it forces me to run on my feet and strike the forefoot, as I do most of my training runs in the Saucony Endorphin Speeds (a fairly high stack and propulsive shoe itself but still quite less than the Nikes, and somewhat more responsive.)
Found this personally fascinating. I had re-learnt to run about 6 years ago and run in Merrell Vaporgloves now - which I found was awesome for building up my feet and calves to run how nature intended us to. Sadly, after like 18 years of running, my ankles and lower back are giving way no matter what my running form is and/or what shoes I wear. Retirement looms. Great video; old school running is back.
This shoes allowed me to run my 1st ever 10km at very mediocre pace: 06:00 per km and improve to 05:00 per km. They are great and absorbing energy in a very effective way. The only problem with them - I rubbed the callus on both legs and its in a bottom of the foot. I'm 36, 188cm and 95kg.
This really makes me realise how well I was doing when I was hitting 44/45 minutes on 10k runs. I’m miles off that now because that was 10 years ago and I’ve gone completely off the boil since. But I’m getting back into things now. Hyrox here we come!
The genie is out of the bottle now but they should have been banned years ago. I bought a pair of Vaprorflys to prove a point more than anything else. Some people, including some elite athletes, were playing down the performance gains with the Nike supershoes, while others were saying just how much quicker they make you run, so I decided to find out for myself. I'm in my late 50's with a 5k time that was stuck around 21:30 ish. I'm about the same height as Kipchoge but about 8kg heavier. I'm a natural mid-foot runner not a heel striker, so the shoes should suit my running form. After just three 5k races I went under 21 minutes, and my pb is now 20:48. That's a 40+ second improvement over 5K. Absolutely ridiculous. I'll admit that some of the gain is placebo, but there's no way on this earth that I could run that time in regular shoes. Just take a look at the UK rankings for under-17 boys on the Run Britain website. For the 2016 season, before the supershoes came along, a 16:00 5K would rank you 14th in the whole of the UK, but last year, 16:00 would achieve a mediocre ranking of just 75th. To get into the top 15 last year a 16 year old lad needed to run 15:11. So, basically the gains that I saw as a slightly overweight bloke in his late 50s translated to elite youth runners. People need to stop fooling themselves. The supershoes have made a mockery of previous records. Like I said, they should have been banned years ago, but I guess Sebastian Coe's position as head of World Athletics and his ties to Nike had something to do with it.
Amazing result, and all while feeling like crap! Awesome job, not only for a big man, but for any runner!! I think you can get sub 40, if you're feeling good and it all goes well!
Well done Mark! Love the Nike! That said I’m always amazed at how self-conscious the British are about their gear and how other people will see them in it/on it. GCN and TCN all worry about how other people think their hard earned kits look.
I like you run form analogy. I'm a new runner and and similarly visualize my run form like cycling you mentioned, and cadence as if I shifted gears on a bike changing how fast my feet go round. I'm training my very first Marathon (Oct 1st). I very much enjoy your videos!
I’m 5’10, 95kg, decent powerlifter but very average runner (too heavy, should be about 85kg 😳). Have to say these were game changers. I do most of my runs in the Air Zoom tempo next% with the composite plate which took significant amounts of time off my previous runs in my Nike free 4.0 Flyknit which are minimalist shoes. I have a pair of both the Alphafly’s and the Vaporfly’s (the latter are slightly lighter by about 35g) and they are both even better again. Worth shopping around, I got the Alphafly’s from Keller sport for £143 but they’ve gone under it seems (not surprising at that price😂) and maybe £40 off the Vaporfly’s but they are a mental price. I’ve 200km in the Alphafly’s at 95kg+ (mainly zone 2 admittedly) and they feel just as fresh as the day I first wore them. I think even big guys should get 200 miles out of them minimal and lots of people online attest to as much. Oh, they do feel absolutely mental the first time you run I them, like little trampolines 😂
the slow motion from the side of your jogging really showed why you are way faster and efficient at running as i could imagine a guy that tall and heavy. looking great!
Running/Racing in Alpha- and Vaporflys since many years, i still can remember the same feeling when i put them on the first time - was so funny. Think that was one of the best and down to earth videos to explain them, and i agree, they do work ( I am 80Kg) and helped me shave off minutes of my marathon to be able to break the 3h mark last year
I listened to this video when it came out, but wasn't able to comment at the time. I've often wondered how this shoe or the carbon plated version from Altra would affect my runs after spending so long in VFFs, Merrells, and Altra shoes where I benefited from zero drop, toe splay, and minimal cushioning. Hearing your results truly has me intrigued and eager to see if I can notice a difference with them on my feet. Thanks for giving your perspective on these shoes.
I think some of the advertising blurb used was '+4' which meant the shoe should give you 4% PB improvements, but people were getting much more than that . I think its a good idea to use them for racing only, it similar to a track runner who uses trainers and then spikes for racing. Good luck for the season
The biggest advantage of these shoes as many have said is that the shoes offer quicker recovery while maintaining peak efficiency like that of a racing flat.
Just quick note, this is exactly how I imagine when I am running (the bike metaphor), but I never thought someone would be the same in that, I gotta say I was fairly suprised as you explained it the same way as I think about that :D
I was expecting a Goggins clip after the ' I feel ill' in the car. Interesting to read the comments about how expensive these shoes are, because as someone into cycling that seems cheap for such gains!
Really like how you pronounce Nike as Naik. When I was young (about 40 years ago) this was how we all pronounced it. I remember my slight sadness when I discovered that there was an alternate pronunciation.
Brilliant video amazingly well put together. Terrific content and very informative and funny. For someone who’s making it up as you go along you’re doing a great job. 👏👏👏👍
not a runner at all, run occasionally just so my cardio vascular heath doesnt plummet, clicked on the video because of the shoes but honestly your content is top tier my friend. had me engaged and enjoyed this video a lot. subbed!
There's a guy at my local Parkrun (which only gets 60 odd runners a week) who wears Alphaflies, which he brings in a separate box. Literally every visitor looks at him with a look of, "wtf is this guy doing?" when he puts them on. He usually comes in at around 22 minutes, which last week placed him 8th. I honestly can't comprehend it.
There's also Taxi from 1998 a wonderful French action movie that they've tried to reinvent a number of times. Also nice shoes, might even be good on the super long runs if they stave off the fatigue a while. You'll have to experiment a little if you're worried about running on them safely while fatigued but you could have your other shoes on standby with a family member to guard the fancy ones as you hobble on to the finish. Good luck.
I think one of the first videos of yours I saw was you attempting a 5 minute mile in the Vaporflys from a couple of years ago. Until very recently the super shoes had been in the too expensive category for me, but I did buy some Vaporflys on sale just before Christmas. I've only used them a few times and in 2 races, but I did find I was able to really push to my limit on race day. One thing I'll add is for context is I've been running consistently for 5 years, periodically adding millage or adding intensity (never both at the same time). The improvements you get from doing that really bring the times down. The special shoes should really be seen as the cherry on the cake.
It's not a bad idea to do some of your fast sessions in the carbon shoes. Because the shoes respond differently to 'normal' shoes they expose your body to different forces than a traditional shoe irrespective of drop or stack height. This would be experienced as DOMS in exposed muscles and, in the worst case, injury to things like the Achilles. I was using mine only for races but have started to use them on intervals every few weeks as I'm somewhat prone to Achilles issues.
So glad you made this video. I thought a carbon plated shoe will help me go faster but I had to learn the hard way again that there are no shortcuts, I have to work harder. I am starting to have a normal running form, it is still a process so as I fatigue I lose it pretty quickly and doing it in a carbon plated shoe made my toes hurt like crazy. It was a lot of money, fortunately I can sell them at a reasonable price since these has only 80 kms in them. These shoes should have a special note on them.
altra has a carbon shoe now. ill be going with that when i decide to try, barefoot style or altras only for me ever. although as you say only whipping those out for race day is plenty safe enough
This is more than i was expecting... Will try a pair for a half in feb. The vaporflys were too lightweight for my 85kg, but good for a 10k. Managed to snag a pair of alphaflys on a small discount so will give it a go.
Great video Mark and also a realllly good reminder that 'feeling good' isn't a predictor of a good workout, even when we're feeling rough as a badgers arse, we can still put in a strong performance
Don't forget that these shoes also reduce impact during training, which helps with recovery and allows you to train more. Something to think about on your journey to sub 40 mins.
Yeah, it's funny strength sports I have no trouble comprehending the world records. 500kg deadlift, I'll never be able to do it but I can imagine how it's done. The running just warps my mind whenever I think about the paces involved. My fastest mile so far is 6:55, which amazingly was in the final mile of my fastest 10k, I fell over and threw up afterwards. 4:30 mile pace is not much slower than my sprint and he's doing that 26 times while looking easy!
You are the exact same height as me ( 1.98 m) and I have just 92 kilos now. It must be hell for you to run with over 100 kilos ( I know, I had max around 105 kilos ). Only when I go under 95 kilos, It becomes fun to run. Over 95 is just survival. The goal is to go under 90, 85-90 range, I would be flying at that weight !
You know Altra makes a carbon plate shoe too. Studies have shown the same exercises that prevent injuires are typically used as introduction exercises to minimalist running. Eg, balance and calf exercises. Long story short, I enjoy running more than following a doctrine that prevents me from running as much as I'd like to. Yes I enjoy walking and running in my Vivos. However, they just cant compete with the volume I can get out of my Altras Escalante Racers. I'm actually considering going full cushion with the Altra Via Olympus.
Been asked who did our run analysis: fitstuffclinic.co.uk/
Sir please you give me a Alfa fly shoes please
Iam practice 10k but not improve
My 10k time is 35 min 20 sec
I'm practice in Sega shoes
My ankle is pain please sir you give me a shoes sir
The brighter the shoe, the faster the run.
oh no mine are black
#facts 😅
Same logic as flames on cars add 20hp. 😊
same reason i only wore neon spikes in college lol. only helped a little but at least the kicks were clean
Obviously
I actually love your analysis of the shoe in this video. I see so many 'average' runners criticising it for being unstable and clunky without realising that it is their form that is the problem. You acknowledge that this type of shoe is not made for you yet because you learned to run with the right form, it works really well for you. Love the vid and I'm sure sub 40 is not far away :)
Most (>85%) 'average' runners are heavy heel strikers, so landing on a 40mm thick cushion of foam is always going to feel wrong. To me they just feel springy in a cheating sort of way ;-)
I also feel like we're slightly glossing over the £300 cost for 100 miles part. That 10k you ran cost the thick end of £20. At £3 per mile just get a cab to the finish.
I agree - stupid cost!
Ben is running and Matt Rees, 2 very fast youtuber runners, tend to run their nike supershoes to around 500 miles before retiring them if i remember correctly (definitely at least 300)
@@mintymilkk prob about right for a light weight runner. 👍🏼
@@mintymilkk I've not seen Matt but I do watch Ben Felton and about two Bens make one Mark Lewis!
@@mintymilkk So for Kipchoge et. al. that would mean new shoes around every 2-3 weeks with his training miles.
Damn the sponsorships are needed then.
Laughed my ass off when you said you had a burger king last night. Just discovered this channel and love how real you are and your humour
Same results for me. It's not the shoes causing me to run faster, it's the fact that they allow me to run longer without feeling as fatigued as normal. I'm a 1:50 half marathoner with the Nike's and a 2:05 with any other shoe.
I’m not a fan of runs over 10 K, but actually quite looking forward to doing a half marathon in these
15 minutes quicker ??
As an 80 kg, 50+ runner, I feel the same with the Nike AF. I do not experience a turbo boost to my pace, but see them more as protecting my legs, so I am less tired at the end of a race. I am therefore able to hold a higher pace for longer, were as I would slow down in other non-carbon shoes as I fatigue.
they'd be even faster if they had a red stripe 😎
@Stephen Gillen Great shoe, but a little exaggeration here!
Best part of this video is 9:55 seeing you at the start line, absolutely dwarfed everyone else. Looked like you had turned up to race the year 10s on sports day 😂😂
I do try to explain I'm a bit big for a runner but no one seems to listen 😂
@@MarkLewisfitness isn’t till you see it like that, that you fully get it 😂
Great video, instant like when i saw this clip 3:28 - great job mate! 🔥👍🏻
I am slowly but surely getting to my goal of being capable of running a 5k without walking in addition to my career goal of running to pass the Air Force 1.5 mile run. This channel really makes me want to go run more. Just did my first jog with a dog and it’s very fun!
Consistency is key. You got this!
Took me a while to be able to do 5K without walking. Just keep at it, you can only get better.
@@MarkLewisfitness I usually need a day to recover but the last few short runs haven’t felt that way. Running 15 minutes straight, then 18 the next, and today I might just go ahead and aim for 21. Or maybe I’ll run the 1.5 for time
USAF or RAF? im assuming RAF...
@@sintjinansley6107 USAF,
USA USA USA 🇺🇸 🇺🇸 🇺🇸
Hey mark, you probably get hundreds of these, but here's another:
I'm getting fit since last year, mostly if not always just lifting, cardio was a chore that i did no more than 40 minutes per week.
Then I got better from a foot injury and started slowly running more, to the point that i got recommended you on youtube and it finally clicked. The morning after watching you i clocked a run, and since then (few week now) i am literally doing runs as a treat after working out.
Just to have it: I'm doing really good at shorter runs, trying to improve long condition. Today I hit 1.7km in 7:50 (although 400m of that is downhill), but a slower 3k 20 min
Thanks for all the great content!
At this stage you shouldn’t worry about speed, just focus on mileage
I often find people’s shoe videos gimmicky, but this was incredibly engaging, fun, and informative 😄
I got the first version of the shoe on offer and tbh they really did help improve my running
I did exactly what you're doing here. I've been running in nothing but Vivobarefoot and Altras for the last years, but I now invested in the newest New Balance carbon plate shoe to use for 10k-marathon races. Feels great, no pain and they make it feel like I run faster with less effort. Will never give up the Altras and Vivos for my workouts though.
Same 👌
I've never even dreamed of putting a zero drop shoe on my feet. Would like to keep my Achilles in tact and I have and love all the carbon fiber racing shoes. Perfect running foam has nothing to do with why these shoes are awesome.
I have Nike Vaporfly 1,2, Alphafly 1,2, Saucony Pro 1,3, Endorphin Elite, ASICS Metaspeed Sky, Adidas Pro 3.
And I'm 💯 heel striker.
@@Teddy_J Zero drop/barefoot training is what strengthened my Achilles and my feet. My first traditional running shoes were a pair of Sauconys about 3 years ago. I used to run on my toes which started to hurt my Achilles (also had foot pain from basketball injuries), fortunately I also started running barefoot (on clean grass at the park) not long after that. My running form is much better and now my feet can handle any surface (minus a ton of rocks) after 2 years of walking and running on the sidewalk and bike trail (concrete and asphalt respectively) in Vibram barefoot shoes to be safe (there's a learning curve and it's best to start in your home and on your lawn if you can but worth it if you take your time and don't rush).
Those super shoes are literally for people who have great form already not for novices with an unnatural gait (Nike designed for Kipchoge and other elite runners). Never too late to strengthen your feet which will strengthen your whole body because it starts from the ground up. No more heel or toe striking because it'll honestly hurt when you're barefoot and it's not a natural, effective, or efficient way to run. If you really care about your health and want to get in better shape and get faster it's something to think about and research. Have a good day.
First off: 6:39/mi 10k pace at 6’6 and 100kg and middle age is mind blowing to me! As someone with a smaller version of your physique (middle age, 6’2, and about 90 kilos) you are such an inspiration! I’ve been watching your videos for the last year or so and you never disappoint and this one was no exception. I have the 1st version of this shoe with similar skepticism and results (it shaved about a minute off of my 5k pace (Went from 8:30/mi to 7:30/mi) after a few months I hit my 5k PR at 7:10 (I’ve been running for less than a year now). The only bummer is one you pointed out (as ‘bigger’ runners we’re probably not get the full benefit, and this very expensive shoe wears out quicker). Either way, keep up the good work, and continue to be above the average!
I am a slow runner. 93kgs and the alphafly make a big difference to my pace. 12 mins on a half marathon.
That’s a big help 👍🏼 12 min is huge
Wonder how much of that 12 minutes was related to the shoe or just additional training. Hard to measure, no denying that the shoes help though or top runners wouldn't wear em
@@claytontaylor6155 the placebo effect is sometimes also very effective. :)
@@mett50N I did 4 half marathon runs in my London marathon training. It was compared to invincibles and the time was based on the the last 2 runs of which the invincibles were used after the alphafly but there definitely is a placebo effect.
@@mett50N very true also lol
The Alphafly 1s are significantly lighter than the Alphafly 2 shoes. I measured energy return for both shoes with the latest version of the Strydpod. The Alphafly 1 shoes offered a better LSS(Leg Spring Stiffness) in all scenarios I tested. I also get blisters with the Alphafly 2 shoes that I don’t get with the Alphafly 1 shoes. Honestly, I hate my Alphafly 2 shoes but I love the Alphafly 1 shoes. I would love to see you test both versions against each other.
i learn new weird terminology every day, where do you people come from and point me to resources so that i too can learn
THANK-YOU Mark for your videos. I managed to shave off 8mins 15 secs in 3 weeks (on a parkrun).
Your comedic style is so me! it helps to make this seem like fun (im a starter at this)
7:53 "there's a limit to the pounding i can take" might be one of the biggest pause moments I've heard
I bought a pair of Alphaflys to run a half marathon in 2021. I started running seriously again after an 8-9 year break during lockdown and decided to enter a half. My last half race was in 2011 when I was 44. I ran the London marathon that year. I then got back into weights for the next few years. I was able to knock off 9 minutes from my half marathon race PB in the Alphaflys whilst being 10 years older and the previous PB was done after I'd been training for a marathon and so doing lots more running volume. They do work, in my experience. When you run in them it doesn't feel fast but your look at your watch and it is. They just seem to help you run quicker with less effort. I'm not running the amount I was in 2021, maybe 10-15 miles a week, mainly with the dog, at the moment but I occasionally dust off the Alphas for a treat. They are on 309km now and still doing well. If your running style is good they will help you run quicker. Stupidly expensive but sometimes you've just got to treat yourself - without telling the wife the full cost of course.
As a fairly above average runner (pb of 34:25 for the 10k) I found the change to vaporflys for racing astounding, instantly took ~2 mins off my pb with barely any effort, and more to the point they made me feel like training more which probably helped more than the actual shoes. Yes they are not worth it for your average park runner but if you even semi seriously race more than 3/4 times a year they are a great investment in my book. Other options are also now available from most of your favourite companies that will do very similar if not better stuff.
There are other really good carbon plate "super shoes" out there now. But from all the research I've done (none of it empirical) the Nike's are still the top of the heap.
Hey mate, I just wanted to say that you have been an inspiration to me.
Im starting my running journey as a slightly overweight (but very unfit!) 32 year old guy.
I started running 3 times a week from the 1st of may and have not managed whole mile yet, but am getting there!
I've set a target of doing a 5k parkrun at the end of June without stopping.
I just wanted to let you know that you have been instrumental in changing my mindset. Thank you.
Good luck! First non-stop park run is a buzz!
Maaaan I love your sense of humor.
I really encourage people to start running in bare foot shoes and transition to more traditional shoes (if they want to) once their body has learned how to move properly.
These DO last longer than 100 miles. I have at least 200 on mine with no issues. However, they will not be as responsive at 50 miles as they were at 10 miles, at 100 miles as they were at 50 miles, or at 200 miles as they were at 100 miles. They lose that “bouncy” feeling with wear and tear, but they are actually surprisingly durable in my experience. I’m planning on buying a hot pink pair for racing soon and demoting my green pair for training runs. Another fun fact, I hurt my knee during a trail 50K in the Hoka Tecton X. Personally not a fan of that shoe. Anyway, while my knee was hurt I was still able to run but only in my Alphafly 2’s. They almost completely made the pain go away because they provide so much cushion and responsiveness. So for about 2 months these shoes were both my trainers and racers since they were the only shoes I could wear without reaggravating my knee injury. I’m not a doctor and this is not medical advice, BUT the Alphafly 2’s allowed me to run even while injured. Finally, the performance. I ran my first sub 40 min 10K and sub 3 hour marathon in 11 years in these. It was like turning back the hands of time. These shoes are amazing. 10/10 and 100% worth the price tag.
14 years ago I accidentally bought some Asics Gel Nimbus 11's to replace some cheapo Mizuni's. After about 10,000km (no kidding) in the 11's, I just replaced them with a new pair of Gel Nimbus 25's. The 25's are like running on an inch of bubble wrap, but I immediately dropped 4 or 5 minutes off my regular ~13k 1hr 20 run. I don't remember what the 11s felt like when new, it was as long time ago and I was a beginner, but the 25's feel completely different. I don't think the 25's will last as long as the 11s, they just don't seem as robust. You make great videos, thanks for putting them out there! 👍
Just stumbling over your content over the last week. After a few weeks of my feed being inundated by every Tom dick and Harry telling me the perfect way to eat, work out, sleep etc. It's nice to see your content, you have humor, show what You do, and show me what I could do sooner or later. It's very refreshing content and I really enjoy it. Thank you!
This is one of the greatest, most detailed and direct to the point video I have ever seen!
That’s amazing improvement!! Would never have guessed there would be such a difference!! Love your content and humility!!
Thoroughly entertaining 👏🏽 I haven't subscribed to anything new in a while. Nice job man, keep it up
Enjoying all your videos Mark, thanks for the great content.
And congratz on the 200k subs - well deserved.
11:40 is a really good method! While I was running competitively, we were taught just look at the feet of the person ahead of you's feet and try to match their footsteps. I remember being dead tired and just thinking in my head, just get my feet on my ground everytime and I will make it....
Nice to know as I just go on feel!
Your content is king bro🤣
I just wanted to thank you for posting. Its really inspiring to see someone turn their life around like that. I'm in the process of doing the same, and it helps to see others who have done it successfully, and moved beyond into "above average" status. Can you talk about how to become "above average" as a runner? I'm doing 6 miles a day now, with strength training at night.
Your channel really is great. I find your personality very amusing, and your dry wit is a perfect start to my Saturday.
You have a fan in London.
I actually like the loud pounding noise. When I was running in Kyiv, and Odesa Ukraine the loud pounding noise sent the signal/sound to other pedestrians to know I am coming behind them and most of them would move to the side for me to pass. Another benefit is they make me look taller.
Very good video! Great insights of foot strength as well as knowing your limits on how fast you can run the further you go along. I learnt quite a lot 👍
Regardless of the shoes, the analogy of running technique being like riding a bike has really helped me. I won’t be spending £300 on any shoes, but running with better technique, just by thinking about how my foot hits the floor, is already giving me less knee pain. Thanks Mark. 👍
There are now a lot of good cheaper alternatives if you are looking for a carbon plated race shoe.
Im the same
Excellent description on running technique
I started running barefoot on the beach about 4 years ago and over the course of about a year I smashed all my pb's including my 1/2 marathon time from 1:57 down to 1:42
My 10k from 52 down to 47
And my 5k from 25 down to 22
No more heel striking and much more efficient
@@barefootbeachrunner9498 Yup that's what running naturally can do. Starting running barefoot on grass 3.5 years ago and these days I wear my Vibram 5 finger trail running shoes and can easily run on concrete and asphalt with no pain and good form. I used to run on my toes a lot (too many years running in basketball shoes) and that started to cause Achilles pain but that went away as I learned to land on the balls of my feet. Happy running.
@@gmaxsfoodfitness3035
😊👍🏃♂️
fax.
Fantastic video lads!! loved watching it!!❤
Wow, you covered so much in sharing all this in this video. What a great experiment you ran. I love it when someone's aware that something may not necessarily be designed for them or with them in mind but you say "f" it and just try and get great results. Much of which I'd attribute again to your prior efforts working on your technique etc. for years already. Still very useful and informative, thank you!
What a great review. Good balance of really useful info. Love the humour. You have a new subscriber. :)
3:42 - Just like a grown man using a pogo stick for the first time! lol
I am so glad that I found your content. I have been on a massive binge the last few days.
Super-shoes do work. And the longer the distance the better, on the marathon course it's incredible to have fresh legs after 30+ km because of how spongy the foam is. The carbon plate and the rolling form factor are great on their own but in my opinion it would be great if they would only allow to compensate for that sponginess, so you don't feel like running in a pudding. And the fresh legs will do the job of smashing PR anyways. My Adios Pro 3 gave me 2:55:45, just so you know what level of fitness I'm talking about.
Really enjoyed the wittiness and down to earth honesty of yours, as usual. I just tried the vaporflys for the first time last week and it shocked me just how noticeable the propulsion was, it almost felt like I had to increase my turnover and time off the ground to get the mostout of it. Definitely still need to get used to how it forces me to run on my feet and strike the forefoot, as I do most of my training runs in the Saucony Endorphin Speeds (a fairly high stack and propulsive shoe itself but still quite less than the Nikes, and somewhat more responsive.)
Found this personally fascinating. I had re-learnt to run about 6 years ago and run in Merrell Vaporgloves now - which I found was awesome for building up my feet and calves to run how nature intended us to.
Sadly, after like 18 years of running, my ankles and lower back are giving way no matter what my running form is and/or what shoes I wear. Retirement looms.
Great video; old school running is back.
Bro😅e😊z2😊m😊🥳😊😊😊↙️◀️🔄p
Good analogy on the bike wheel, good video all in all!
This shoes allowed me to run my 1st ever 10km at very mediocre pace: 06:00 per km and improve to 05:00 per km. They are great and absorbing energy in a very effective way. The only problem with them - I rubbed the callus on both legs and its in a bottom of the foot. I'm 36, 188cm and 95kg.
super shoes def help, just my experience, and I'm a slow runner too. Great video, as usual!
This really makes me realise how well I was doing when I was hitting 44/45 minutes on 10k runs. I’m miles off that now because that was 10 years ago and I’ve gone completely off the boil since. But I’m getting back into things now. Hyrox here we come!
I’ve found Nikes running shoes interesting for years, this is the best video I’ve seen about them.
The genie is out of the bottle now but they should have been banned years ago. I bought a pair of Vaprorflys to prove a point more than anything else. Some people, including some elite athletes, were playing down the performance gains with the Nike supershoes, while others were saying just how much quicker they make you run, so I decided to find out for myself. I'm in my late 50's with a 5k time that was stuck around 21:30 ish. I'm about the same height as Kipchoge but about 8kg heavier. I'm a natural mid-foot runner not a heel striker, so the shoes should suit my running form. After just three 5k races I went under 21 minutes, and my pb is now 20:48. That's a 40+ second improvement over 5K. Absolutely ridiculous. I'll admit that some of the gain is placebo, but there's no way on this earth that I could run that time in regular shoes. Just take a look at the UK rankings for under-17 boys on the Run Britain website. For the 2016 season, before the supershoes came along, a 16:00 5K would rank you 14th in the whole of the UK, but last year, 16:00 would achieve a mediocre ranking of just 75th. To get into the top 15 last year a 16 year old lad needed to run 15:11. So, basically the gains that I saw as a slightly overweight bloke in his late 50s translated to elite youth runners. People need to stop fooling themselves. The supershoes have made a mockery of previous records. Like I said, they should have been banned years ago, but I guess Sebastian Coe's position as head of World Athletics and his ties to Nike had something to do with it.
Amazing result, and all while feeling like crap! Awesome job, not only for a big man, but for any runner!! I think you can get sub 40, if you're feeling good and it all goes well!
Well done Mark! Love the Nike! That said I’m always amazed at how self-conscious the British are about their gear and how other people will see them in it/on it. GCN and TCN all worry about how other people think their hard earned kits look.
It’s that classy, British reserve 😂
Loved that Office reference. One of many reasons I like your channel, Mark. Hilarious and informative 😂
🙏
I like you run form analogy. I'm a new runner and and similarly visualize my run form like cycling you mentioned, and cadence as if I shifted gears on a bike changing how fast my feet go round.
I'm training my very first Marathon (Oct 1st). I very much enjoy your videos!
Thats how I imagine it - shift gears on your feet!
7:56 "there is a limit to the pounding i can take" thats what she said
Anoter cracking video mate
Sprinting to the finish lol 😂 love it. ❤🎉
Great video, just bought a pair of Alphaflys today and testing them out in a 10k race next weekend
I’m 5’10, 95kg, decent powerlifter but very average runner (too heavy, should be about 85kg 😳). Have to say these were game changers. I do most of my runs in the Air Zoom tempo next% with the composite plate which took significant amounts of time off my previous runs in my Nike free 4.0 Flyknit which are minimalist shoes. I have a pair of both the Alphafly’s and the Vaporfly’s (the latter are slightly lighter by about 35g) and they are both even better again. Worth shopping around, I got the Alphafly’s from Keller sport for £143 but they’ve gone under it seems (not surprising at that price😂) and maybe £40 off the Vaporfly’s but they are a mental price. I’ve 200km in the Alphafly’s at 95kg+ (mainly zone 2 admittedly) and they feel just as fresh as the day I first wore them. I think even big guys should get 200 miles out of them minimal and lots of people online attest to as much. Oh, they do feel absolutely mental the first time you run I them, like little trampolines 😂
Clean air after/during rain can make a huge difference. At least if you suffer from allergies like I do.
great video, and you can now get similar for
the slow motion from the side of your jogging really showed why you are way faster and efficient at running as i could imagine a guy that tall and heavy. looking great!
Running/Racing in Alpha- and Vaporflys since many years, i still can remember the same feeling when i put them on the first time - was so funny. Think that was one of the best and down to earth videos to explain them, and i agree, they do work ( I am 80Kg) and helped me shave off minutes of my marathon to be able to break the 3h mark last year
I listened to this video when it came out, but wasn't able to comment at the time. I've often wondered how this shoe or the carbon plated version from Altra would affect my runs after spending so long in VFFs, Merrells, and Altra shoes where I benefited from zero drop, toe splay, and minimal cushioning. Hearing your results truly has me intrigued and eager to see if I can notice a difference with them on my feet. Thanks for giving your perspective on these shoes.
😂 I like the humor in these videos
I think some of the advertising blurb used was '+4' which meant the shoe should give you 4% PB improvements, but people were getting much more than that . I think its a good idea to use them for racing only, it similar to a track runner who uses trainers and then spikes for racing. Good luck for the season
The biggest advantage of these shoes as many have said is that the shoes offer quicker recovery while maintaining peak efficiency like that of a racing flat.
Just quick note, this is exactly how I imagine when I am running (the bike metaphor), but I never thought someone would be the same in that, I gotta say I was fairly suprised as you explained it the same way as I think about that :D
I was expecting a Goggins clip after the ' I feel ill' in the car. Interesting to read the comments about how expensive these shoes are, because as someone into cycling that seems cheap for such gains!
6:39 that is a solid pace man - now you have me interested in that shoe.. ( I am an altra shoe fan myself.)
Really like how you pronounce Nike as Naik. When I was young (about 40 years ago) this was how we all pronounced it. I remember my slight sadness when I discovered that there was an alternate pronunciation.
Brilliant video amazingly well put together. Terrific content and very informative and funny. For someone who’s making it up as you go along you’re doing a great job. 👏👏👏👍
thanks 🙏
not a runner at all, run occasionally just so my cardio vascular heath doesnt plummet, clicked on the video because of the shoes but honestly your content is top tier my friend. had me engaged and enjoyed this video a lot. subbed!
There's a guy at my local Parkrun (which only gets 60 odd runners a week) who wears Alphaflies, which he brings in a separate box. Literally every visitor looks at him with a look of, "wtf is this guy doing?" when he puts them on. He usually comes in at around 22 minutes, which last week placed him 8th. I honestly can't comprehend it.
There's also Taxi from 1998 a wonderful French action movie that they've tried to reinvent a number of times.
Also nice shoes, might even be good on the super long runs if they stave off the fatigue a while. You'll have to experiment a little if you're worried about running on them safely while fatigued but you could have your other shoes on standby with a family member to guard the fancy ones as you hobble on to the finish. Good luck.
First time on this channel and I have to say, I like this guy!
What are your regular running shoes called?
That bit at 5:47 shows something I never realised - you have phenomenal running form!
"A" for the jokes and banter. Excellent execution. Thoroughly enjoyed this random video. Big up.
I think one of the first videos of yours I saw was you attempting a 5 minute mile in the Vaporflys from a couple of years ago. Until very recently the super shoes had been in the too expensive category for me, but I did buy some Vaporflys on sale just before Christmas. I've only used them a few times and in 2 races, but I did find I was able to really push to my limit on race day. One thing I'll add is for context is I've been running consistently for 5 years, periodically adding millage or adding intensity (never both at the same time). The improvements you get from doing that really bring the times down. The special shoes should really be seen as the cherry on the cake.
I used those ones and shelved them - never liked them, far too narrow (for me) felt unstable!
@@MarkLewisfitness That's a shame, hope the Alphaflys work out better for you!
It's not a bad idea to do some of your fast sessions in the carbon shoes. Because the shoes respond differently to 'normal' shoes they expose your body to different forces than a traditional shoe irrespective of drop or stack height. This would be experienced as DOMS in exposed muscles and, in the worst case, injury to things like the Achilles.
I was using mine only for races but have started to use them on intervals every few weeks as I'm somewhat prone to Achilles issues.
So glad you made this video. I thought a carbon plated shoe will help me go faster but I had to learn the hard way again that there are no shortcuts, I have to work harder. I am starting to have a normal running form, it is still a process so as I fatigue I lose it pretty quickly and doing it in a carbon plated shoe made my toes hurt like crazy. It was a lot of money, fortunately I can sell them at a reasonable price since these has only 80 kms in them. These shoes should have a special note on them.
This video was great. Especially since our running experience is practically looking in the mirror, so this was helpful.
I used to say Nike like that when I was a child.
altra has a carbon shoe now. ill be going with that when i decide to try, barefoot style or altras only for me ever. although as you say only whipping those out for race day is plenty safe enough
Looking good bro, that transformation is inspirational.
This is more than i was expecting... Will try a pair for a half in feb. The vaporflys were too lightweight for my 85kg, but good for a 10k. Managed to snag a pair of alphaflys on a small discount so will give it a go.
Yes, high stack plated shoes are just like that. They are not just gimmicks, they do actually work.
Great video Mark and also a realllly good reminder that 'feeling good' isn't a predictor of a good workout, even when we're feeling rough as a badgers arse, we can still put in a strong performance
Don't forget that these shoes also reduce impact during training, which helps with recovery and allows you to train more. Something to think about on your journey to sub 40 mins.
These vid's are actually a little goldmine of pure comedy zingers
This put Kipchoge's time in perspective for me. Run a modest 17 second 100 metres, then do it another 421 times.
It’s bonkers 😂
Yeah, it's funny strength sports I have no trouble comprehending the world records. 500kg deadlift, I'll never be able to do it but I can imagine how it's done.
The running just warps my mind whenever I think about the paces involved. My fastest mile so far is 6:55, which amazingly was in the final mile of my fastest 10k, I fell over and threw up afterwards.
4:30 mile pace is not much slower than my sprint and he's doing that 26 times while looking easy!
You are the exact same height as me ( 1.98 m) and I have just 92 kilos now. It must be hell for you to run with over 100 kilos ( I know, I had max around 105 kilos ). Only when I go under 95 kilos, It becomes fun to run. Over 95 is just survival. The goal is to go under 90, 85-90 range, I would be flying at that weight !
Give me more on going from busting up knees to being able to run without issue.
Two minutes in, and I already love this guy😂
I really feel that in the interests of journalistic integrity you should also do a 10km in a pair of old Birkenstocks.
Brought a pair of these a few weeks ago and finally get them out today at ParkRun. Must admit I did use you as a pacemaker and smashed my pb!
You know Altra makes a carbon plate shoe too.
Studies have shown the same exercises that prevent injuires are typically used as introduction exercises to minimalist running. Eg, balance and calf exercises.
Long story short, I enjoy running more than following a doctrine that prevents me from running as much as I'd like to. Yes I enjoy walking and running in my Vivos. However, they just cant compete with the volume I can get out of my Altras Escalante Racers.
I'm actually considering going full cushion with the Altra Via Olympus.
Yo, im 6'0" 240lbs. Decent shape, but your paces are inspiring. I never thought someone with our builds could consistently run sub 7s
The office clip integration appealed to my 9 y old inner self and I had to laugh out loud for a sec.
Well played, well played
Awesome clip! Best regards from Sweden 🇸🇪
I couldn't help but laugh when my UA-cam clipped to a Dominos advert just after you were sat in your car saying how rotten you felt 😂
Best and funniest running channel on UA-cam hands down