Older Yet Faster: The secret to running fast and injury free

Older Yet Faster

The Secret to Running Fast

and Injury Free

Third edition

Keith Bateman and Heidi Jones

© Keith Bateman and Heidi Jones 2020

© Illustrations, Ainsley Knott 2018

Older Yet Faster Publications Pty Ltd

olderyetfaster.com

All rights reserved. Except for short passages for reviews, no part of this publication in any of its formats may be used in any way without written permission of the publisher.

First published in Australia in 2014

Second edition published in Australia 2018

Third edition published in Australia 2020

EPUB ISBN: 978-0-6487727-3-6

Kindle ISBN: 978-0-6487727-2-9

Hardback colour ISBN: 978-0-6487727-0-5

Paperback ISBN: 978-0-6487727-1-2

(corrections added November 2021, June 2024)

Dewey number: 796.42071

Editing: Jamie Roberts and Rubida Communications

Illustrations: Ainsley Knott

Cover design and photographs: Stuart Greaves

Book internal design and production management: Rubida Communications

Disclaimer

Running is a personal journey for which you must take responsibility. This book cannot take into account your individual physical or medical situation. Check with your medical professional before starting or amending any exercise program. The publisher and the authors accept no liability for loss or injury resulting from using the contents of this book.

Ebook reading notes

The table of contents is accessible through the Contents icon (three horizontal lines) of your ebook reader.

There are illustrations in this ebook. Double-tap an illustration to enlarge it in a separate window.

This ebook has hyperlinked (blue font) cross-references in the text, and index locators at the back of the book.

Acknowledgements

Many people have helped us in many ways with the first edition, second edition and this third edition.

Thanks to Lena Fleming for suggesting and helping with the new cover design, and David Blackman for blogging his technique-change experiences following the first edition. Readers’ feedback has been invaluable in helping us refine the lessons, exercises and text for this third edition.

Ainsley (ainsleyknott.com), you have brought this book alive with your excellent illustrations. You accurately interpreted our ideas and responded to our changing needs with grace and professionalism.

Our thanks also goes to Stuart Greaves for allowing us to use his pictures of Keith and Heidi on the front and back covers, and to Steven Sashen and Lena Phoenix at Xero Shoes for the footwear.

An extra special thank you must go to our friend and mentor Robert Miller, who dedicated more than three years to brilliantly drawing out our passion for what we do, and assisted us in expressing ourselves more clearly in the second edition. And finally to Steve Walsh, for helping us achieve a higher level of clarity in this third edition with his exceptional language skills, applied from a runner's perspective.

From Keith

Thanks also goes to my previous coach, Sean Williams, who for over 15 years guided, pushed, and restrained me. Sean, I really appreciate your wisdom. It was an honour to run with Sean’s Elite squad from 2003 to 2015, which included some of Australia’s best runners, such as Australian 10,000 metre record holder Ben St Lawrence, Harry Summers and Neil Berry.

Apart from running with, chasing and being chased by these runners, including Sean himself, it has been a buzz to have a wonderful string of ‘training buddies’ to train and race with over the years. These included Belinda (Belzy) Wilsher, twice City2Surf (Sydney) winner Lara Tamsett, Jim (Bruiser) Dawes, Tom Hurley, Morgan MacDonald, Martin Matthews, Mick Chay, Rob Lansdown, Tony (Fats) Fattorini, and many, many more. Also, watching and mentoring the youngsters in the squad and being their ‘target’ in training until they were fast enough to pass me has been like being a dad again.

Eloise Wellings, thanks for the privilege of being your training partner in the weeks before the 2012 Olympics, and Liz Miller, Clare Geraghty, Lara Tamsett and Becky Lowe, thanks for letting me pace you in the City2Surf and other races. It’s been a ball and long may it continue—I intend to be running with you guys for many more years—so watch your backs, your conscience isn’t far behind!

James and Andy Polson, without you I would never have started on this project. It was you who first approached me with the idea of producing an iPhone app. You helped a great deal with the structure of the first edition.

And to my best friend and now my wife, Heidi Jones, many thanks for your expert podiatry advice, enthusiasm, brilliant steering of this project, and for keeping the pressure on and working with me to finish this book.

From Heidi

My deepest thanks go to my soul mate Keith. Not only have you helped many of my patients, you have also resuscitated my running life. After so many injuries, I lost belief in myself as an athlete. I thought I couldn’t change my technique. I have learnt so much from you, and you have transformed the way I assess and treat my running patients. Through technique change everyone can run smoother, faster and avoid unnecessary injuries.

A big thank you to the gurus in their fields: Pilates teacher Gataneo del Monaco for guiding me towards starting a foot strengthening program; Angelo Castiglione for his self-myofascial release therapy advice; running coach Alan McCloskey for his foot exercises; and osteopath and runner Dr Chris Jones, not only for his rehabilitation exercises but also for the many times he has put my broken body back together. My journey has led me to these great people and you will find their exercises in Heidi’s Strengthening Program and Heidi’s rehabilitation exercises.

And finally, a big thank you to my father who made me fall in love with running from a very young age. You guided and nurtured my competitive spirit, which not only led me to achieve good results in running but has also helped me during the difficult times in life. Thanks dad!

Testimonials

Based on the first edition

‘Older Yet Faster sets the new standard for running technique training and theory. Whilst tackling the most essential tenet of our sport, this book can teach any level of runner or coach the correct technique to run quickly and efficiently. Keith and Heidi, with their years of record-breaking running, show the reader how to become faster and remain injury free. This book has been an amazing help to me as a coach, and to countless runners whom I coach. I recommend this book as a helpful guide on running technique and to anyone who wants to get faster by following some simple measures.’

Sean Williams has been a regular Australian Athletics Team coach at the World Athletics Championships, World Cross-country Championships and International Ekiden relays. Sean has coached three Commonwealth Games athletes, with two also becoming Olympians. Sean was Keith and Heidi’s coach for many years.

‘I can wholeheartedly recommend Older Yet Faster. As a long-time ultramarathon runner, I had picked up some bad habits, leading me to an inefficient running style and ultimately to injuries. By following the drills and techniques in Older Yet Faster, I have experienced a transformation in my running and a heightened awareness of body balance whilst running. The transformation from rhino to gazelle takes commitment and patience, but check out Keith’s running style and I guarantee you will think I want to run like that!’

Lisa Harvey-Smith, MPhys (Hons), PhD, astrophysicist, ultramarathon runner and author. Lisa has completed a gruelling 250-kilometre race through Australia’s Simpson desert and several 100-kilometre, 6-hour, 12-hour and 24-hour races. She is a member of the Australian Ultra-runners Association’s ‘100 club’ for athletes who have completed 100 miles in under 24 hours.

‘What have you got to lose by buying this book? For me, it was 20 seconds off my 4:30 endurance pace simply by adopting its simple technique change. This change also helped me run 2:48:36 at the 2015 Gold Coast Marathon; a massive 19 minute personal best and number 7 world ranking for my age-group. Considering I am 62 (older than Keith) and have only been a runner for less than 3 years, you can definitely take my word for it that it will be money well spent.’

John Shaw, Marathon World Record Holder in 2019 for age 63 (2:45:23), Brisbane, Queensland, Australia

‘Absolutely Fantastic Book. Profoundly simple in theory and application. With my professional background in sports rehabilitation and a long association with distance running, I will be recommending this book to all of my clients as The Must Read Book on Running in 2015.’

Ian Fischer, Adv. Dip. RM (Myotherapy), Central West Myotherapy, Orange, New South Wales, Australia

‘I received your ebook yesterday, had a quick flick through, went for my usual 5.8 kilometre time trial tonight. I tried to remember what I’d read and put some of it into practice, lost it quite a lot but felt right part of the time. Took 49 seconds off previous personal best. I’m in my late 70s and haven’t improved for a long time—very happy. Now to read it more thoroughly!’

Sheila, Western Australia

‘Of all the running books, this is one I come back to again and again (usually before a race!). The principles are beautifully explained and easy to understand. The first week I worked with Keith, I took 90 seconds off my 10 kilometre time. Since then I’ve taken another 2 minutes off. I’ve sliced 30 minutes off my marathon time, to run in the low 2:40s. Running great has three elements: get an awesome coach, get your form efficient and have fun. With this book you’ll be on your way.’

Rhett Gibson, age 32, Sydney, New South Wales, Australia

Table of Contents

Acknowledgements

From Keith

From Heidi

Testimonials

Foreword

About the authors

Keith Bateman, competitor and coach

Heidi Jones, rehabilitation specialist and podiatrist

About this book

Third edition

Who is this book for?

How to use this book

Chapter 1 How poor technique affects your running

1.1 Poor technique is mainly due to over-striding

1.2 How to check if you are over-striding

1.3 Recognising the signs of poor technique

1.4 Run, don’t walk

Chapter 2 Poor technique causes injuries

2.1 Injuries to the feet

2.2 Injuries to the rest of the body

2.3 Dealing with injuries

Chapter 3 Good technique—how it works

3.1 Landing

3.2 Take-off

3.3 Accelerating

Chapter 4 Introducing Keith's Lessons

4.1 Overview of the lessons

4.2 Applying the Lessons

Chapter 5 Lesson One: Landing

Chapter 6 Lesson Two: Take-off

6.1 Before you start

6.2 Using the bounce

6.3 Moving off in good form

6.4 Single-leg start

6.5 Summary

Chapter 7 Lesson Three: Accelerating

7.1 Accelerating by taking off more strongly

7.2 Accelerating by tilting more

7.3 Accelerating by raising the back foot

7.4 Summary

Chapter 8 Lesson Four: Going for a run

8.1 Checking your form

8.2 What should happen during your run

8.3 Running hills

8.4 Summary

Chapter 9 Lesson Five: Keith’s Game Changer

9.1 Preparation

9.2 Finding your balance point

9.3 Summary

Chapter 10 Lesson Six: Maintaining good form

10.1 Ways to check your form during your run

10.2 Other checks and exercises to refine your form

10.3 Summary

Chapter 11 Heidi’s Strengthening Program

11.1 Strengthening your feet

11.2 Strengthening your glutes

Chapter 12 Managing your transition

12.1 Changes to expect

12.2 The stages of the transition

12.3 Main points to look out for in your transition

Chapter 13 Heidi’s rehabilitation exercises

13.1 Transitional soreness

13.2 More serious injuries

Chapter 14 Shoes—what you need to know

14.1 ‘Technology’ in shoes is never beneficial

14.2 Our guide to shoes

14.3 Orthotics

Chapter 15 How to get a hot runner’s body

15.1 Body strength through running

15.2 Things you don’t need to worry about

15.3 How do you spot a good runner?

Chapter 16 Tips and traps

16.1 General training tips

16.2 ‘I am different’, ‘I can’t run because ...’

16.3 Care for your body

16.4 Racing

16.5 Trails

16.6 Don’t neglect side-view video reviews

16.7 Don’t force changes to your cadence

16.8 Don’t sweat about your ‘vertical oscillation’

16.9 Don’t change your foot strike

16.10 Don’t try to ‘fall forwards’

16.11 Don’t just copy others

16.12 Don’t be conned into setting the wrong goals

16.13 Don’t be swayed by sales gimmicks

16.14 Where you might go wrong

Appendix A For coaches—applying the lessons

A.1 Preparation for technique change

A.2 My coaching sessions—overview

A.3 My coaching sessions—details

A.4 Coaching tips for common problems

A.5 Private sessions

A.6 General tips

A.7 Summary

Appendix B For podiatrists—treating runners

B.1 The ‘accepted wisdom’

B.2 Questioning the ‘accepted wisdom’

B.3 What should be taught

B.4 Treating runners better

Appendix C Heidi’s Strengthening Program explained

C.1 How I developed Heidi’s Strengthening Program

C.2 Acknowledgements to my sources

C.3 Heidi’s Strengthening Program under the microscope

Appendix D Summary of OYF Rules

Appendix E Kilometres to miles conversion chart

Commonly used terms

References

List of illustrations

List of exercises

Index

Foreword

Stuart Greaves

This book is for everyone who runs, or wants to run, as they did as a child at home in the back yard—carefree and quite possibly barefoot too. I have rediscovered the joy of running barefoot at the local oval, just as we all did as little kids.

The principles that Keith and Heidi describe apply to all runners, from overweight, reformed-smoker back-of-the-packers to would-be Olympians. Heidi and Keith are passionate about their craft. That is why they take care to accommodate runners from whatever level they are coming from.

Everyone needs to progress at their own pace and obviously that will vary enormously between individuals. The overweight will need to be especially cautious as the loads on their frame and joints will be greater, the strains on their less-developed muscles, ligaments and tendons will manifest earlier, and they will have to make the transition in a very careful, gradual way. Even elite runners will need to be careful with any changes they make, as they already have high power and endurance, and any change can possibly be reflected in increased loading on some other part of the body. Change starts immediately, but you must be patient. Too much enthusiasm, too much too soon, can cause injury. I regularly receive scoldings from Heidi for overdoing it. You have been warned. Don’t annoy her.

It also won’t take long before you notice Keith and Heidi spend a lot of time barefoot, or in the lightest, flattest shoes you can imagine. It is surprising to see Keith advocating running barefoot on not just grass and soft surfaces, but on concrete as well. And yet, when you examine his feet, his soles are not hard, calloused or blistered. But let’s be sensible, in the backyard at home the worst that can happen barefoot is treading on some sharp bits of the kids’ Lego. On the streets, obviously the hazards are real—gravel, glass, the ubiquitous McDonalds detritus, doggie dos. Yuck! So you will need shoes as well.

I also don’t believe this style of ‘natural’ running is just the latest fad in a fashion and sales-driven industry. Discussing elements of this book with medical professionals has sometimes evoked a reaction along the lines of: ‘If you try to run barefoot or in those ridiculous finger shoes, all I can say is I’ll have plenty of business from you.’ The suggestion is that the kind of running described in this book will cause injury, rather than prevent it. Most often, the people who make such remarks, even though they might be highly credentialed physicians, are not serious runners. But in one aspect they are correct. Too much change too soon and you will be sitting on the couch nursing a new niggling injury, most likely a strained calf muscle or a sore Achilles tendon. But, if you follow the principles in Keith’s Lessons and use Heidi’s Strengthening Program, then there is no reason why your running cannot be injury free.

Advertising says to wear soft, comfortable shoes with lots of support to ‘control’ your feet. Like Keith and Heidi, I have come to believe the opposite is true. I spent many years carrying running injuries that I now believe were preventable. The rigid orthotics (hard thermoplastic devices inserted into shoes) I used for years temporarily addressed one problem, but created a lot more. And when I threw them away and strengthened weak muscles rather than pandering to a specific weakness, I started my transition to real speed.

Keith and Heidi write about their area of expertise: running performance and injury prevention. This book doesn’t give lengthy connect-the-dots training schedules. While the principles apply to all, there can’t be a one-size-fits-all program for your training schedule. Neither does this book give you a program to give up smoking or drinking, or to help you revise your nutrition or lose weight, important though they are.

While you may want to improve your breathing and overall health by taking up a no-smoking program, you can still eat, drink and be merry. Regarding dieting, I’d suggest you don’t need to worry too much about your weight. Once you start training sensibly and consistently, if you eat good food in moderation and resist any binge eating or drinking, the weight falls off naturally.

I wasn’t a schoolboy athlete. I only started running in my twenties. When I moved to long distances in 1980, I spent a few years trying to break three hours for the marathon, which is a pretty decent goal for any runner. But this goal eluded me no matter how hard I flogged myself with all those long slow distance miles. Running 3:00:42 in the Big-M Melbourne marathon was particularly annoying. All I wanted back then was to improve by just one lousy minute. Roll forwards eight years and by the time I turned 30, with a change in technique and approach, I had broken three hours not just by a few seconds, but by well over half an hour.

To what do I attribute this substantial improvement? Three things. Firstly, very gradually changing my technique. This really helped prevent injury, as I learnt to adapt to all those hours of training. Secondly, placing greater emphasis on running fast with the greatest possible efficiency. It’s not about just more and more mileage. It’s about technique. And that’s where this book will give you a huge head-start. The third element was spending as much time as possible with better runners and just trying to keep up. Watch, learn, compete, repeat. Now, at the age of 60, I am re-inspired by Keith’s amazing world record age-group performances. With this book, I now have another important tool in keeping injury at bay and getting fast again. I hope you also will be inspired.

There’s one more thing. Observing Keith and Heidi in training, I have been surprised at how much can be achieved with relatively little distance. Decades ago, we all used to believe that you had to flog yourself with big mileages each week to be a fast distance runner. It struck me recently that once the technique is spot on, good results can be achieved with not a lot of mileage. It’s amazing how fast these two are, even when running as little as 15 or 20 kilometres per week. Sometimes, after warm-up, exercises and a few drills, we’ll ease through just a dozen barefoot laps of the oval before heading to a local cafe. Maybe four or five kilometres. That’s been quite a revelation. Years ago, I know they also spent decades running well over 100 kilometres per week, but it’s quite refreshing to realise that we can still run, and race, pretty fast without having to grind out all that distance stuff. So in reading this book, you won’t find regimented training programs that tell you exactly how much time or distance to spend in training. It seems that is very much an individual thing. But once the technique is spot on, less is indeed more. It’s time for a cappuccino!

Stuart Greaves

49 marathons completed, 2:22 marathon (1987)

About the authors

Keith Bateman.

Keith Bateman, competitor and coach

I was born in Watford and I became interested in skiing on the artificial slopes around London.

I qualified as a ski instructor and moved up to Scotland to teach downhill skiing in 1979. My interest in running started five years later when I entered a local fun run to get into shape for cross-country ski racing the following winter. I did quite well and with a rush of enthusiasm I entered the Glasgow Marathon. The irony is, I now advise people to make sure to build up towards longer races over many years, in order to avoid injuries.

On the entry form,