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The book

Old Yet Faster. Run smoother, faster ... further

Optimum running technique for speed and injury prevention

Older Yet Faster

Based on Keith's highly successful technique-change sessions, this book deals with a runner's number one enemy. It shows what it is, what damage it causes, and how to fix it so you can run smoother, faster, and further.

Backed up with strengthening exercises by podiatrist Heidi Jones, and tips to aid your transition, this is your ticket to more successful, less injury-prone running. Lessons, drills and exercises are backed up with beautifully drawn illustrations by Ainsley Knott, Bristol, UK

There are printed and ebook formats, and later there will be a partner Iphone App (and later an Android App too).

Readers also have access to online videos of the foot-strengthening exercises and the technique-change lessons - in progress (partially complete).

The book is available on Amazon.com, Smashwords.com and direct from this website.

Here is a video of Authors running together

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Author profile - Keith

Competitor and coach

Keith Bateman

When I was 40 years old, my best 10 Kilometre time was 36 minutes 36 seconds, but 15 years later I was almost 5 minutes faster and became the oldest person to break the 32 minute barrier. So what changed? Why was I older yet faster?


I attribute most of the extra speed to technique improvements. Some runners are dismissive of technique change, saying I am a unique case. This is not true. I used to over-stride with a big heel strike and I suffered badly from shin splints, serious runner's knee problems and soreness after every run.


Over the last decade I have been training with and observing some of Australia’s best runners. My discovery is that the quickest runners that stay injury-free move in a similar way. With this insight, decades of sports coaching experience, and with a healthy interest in physics, I now understand how to run efficiently and fast.


Through my unique technique-change sessions (Keithbatemancoaching.com), continually refined over the past three years, I have enabled hundreds of runners of all levels to run smoother, faster, and further by improving or rebuilding their technique. I have now gathered sufficient evidence to show my methods work extremely well. I am delighted that Sean Williams, a coach of Australian elite runners, regularly refers runners to me for technique analysis and help.


This book is based on my sessions and it will help you to run smooth, faster and further.


I am excited to be working closely with podiatrist Heidi Jones, (Dip.Pod., MA.Pod.A) an experienced runner and an expert at fixing runners’ problems and helping them to move away from orthotics through strengthening exercises in conjunction with better technique.

55-age-group world record

5000m Finish (Time 15.29)

Male 55-age-group world record

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Author profile - Heidi

Competitor and podiatrist

Heidi Jones

Heidi runs her own Bondi practice(feetonthemove.com)

Growing up in a very sporty household (my father was a PE teacher) meant I participated in a wide range of sports. Running came easy to me and before long I was keeping up with the ‘big boys’. There was a running boom in the 1980s and my family travelled all over the State competing in fun runs every couple of weekends.


What started off as spending time with my dad developed into a high level of achievement.

At age 17, I was


I was also awarded the New South Wales Open Female Runner of The Year award.


However towards the end of 1991 tragedy struck! I got out of bed and I couldn’t put any weight on my left forefoot. It was very painful and swollen and incredibly tender to touch. I was misdiagnosed for a year being told I had gout, it was just bruising, arthritis, a stress fracture and I was even told it was psychosomatic (I was making it up!). It was an incredibly emotionally traumatic time for a girl who just wanted to run.


It took another 12 months before I was correctly diagnosed as having a genetic bone disorder in my 2nd metatarso-phalangeal joint (Freiburg’s disease). But I was also told by three orthopaedic surgeons that I would never run again, and that there was no operation for it.


I managed to find a surgeon in North Sydney (Dr Kim Slater) who at that time was the only one in the Southern Hemisphere to successfully operate on my condition. I had the operation and it was successful and I desperately wanted to run again. I also wanted to prevent anyone going through what I went through. I decided to train as a podiatrist and once I got into podiatry school, I walked the 15km to college and home again every day. I thought if I could walk long distances I’d eventually be able to run.


At the age of 21, I could finally resume running and I was keen to get my times back down. I had been wearing orthotics for several years and initially they were great in taking the pressure off the 2nd toe area but after sustaining seven tibial stress fractures in a row I threw them out in exasperation. Amazingly, the stress fractures stopped. It led me to question; whether the orthotics really were the answer to fast, injury free running? Definitely not in my case. Something wasn’t adding up and I wanted to find out why.


I was still running in thick chunky shoes ‘for support’, and although I didn’t sustain any more stress fractures I did experience ITB syndrome (inflammation of the iliotibial band, the ligament that runs down the outside of the thigh), bursitis of the hip (nine months' off), chondromalacia patellae, commonly referred to as runner’s knee (eight months' off). I became an expert on knee rehabilitation and VMO exercises! (The (VMO) Vastus Medialis Obliquus is a muscle just above and to the inside of the kneecap) I took myself off to yoga, pilates and the gym to strengthen my body, improve my posture and core stability. I learnt about roller therapy (Self Myofascial Release Therapy) and ‘ironing’ out the fascia in the body, which were great for tight ITBs. Like the knee exercises these were all treating the symptoms but not addressing the cause.


I met Keith through the same coach, Sean Williams. I regularly saw Keith training barefoot on the grass and in the thinnest shoes on the road. I marvelled at how a (then) 55 year old man kept getting faster and faster! Not just at a good club runner level but blowing my own personal best times out of the water! I used to race men as a teenager; it was such fun beating most of them but I knew I would never beat this one.


The first technique session I had with Keith was in a group session. We did a bit of barefoot running which he said was to ‘remove the influence of the shoes’, and lots of specific drills. The muscles in my feet and my calf muscles were so sore I could hardly walk for the next two weeks. The barefoot running was in conflict with what I was taught and I struggled with the concept for several months. I then decided to have a one-on-one session.


I noticed Keith filmed me from the side and I asked him why. “I wanted to see where your foot lands in relation to your hips”. He drew a line through my image and I could see my foot was landing way in front of my hips. This simple thing was very powerful stuff. As podiatrists, in our biomechanics classes, we were taught to view and assess the patient from the anterior/posterior (front/back) view. There has been no literature or mention in all my studies about the foot needing to land under the hips.


We were taught to control excessive pronation and other ailments with the use of a hard thermoplastic device known as an orthotic, placed in the running shoe. However, Keith teaches something so simple yet so effective. It gets to the core of most runner’s problems. By landing with your foot under your hips you reduce excessive pronation and the whole multitude of injuries related to excessive pronation. He is treating the cause of almost all running-related injuries.


Keith is living proof of what he teaches, having cured all his own ailments, such as shin splints and runner's knee while at the same time becoming serious competition for those less than half his age. His run of high-quality age-group world records and lifetime best times after the age of 50 are remarkable achievements.

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Buy the book here

First edition Paperback sold out

Second edition due early 2017

We have sold out of the second print run of the First Edition and since the Second Edition is almost ready we won't be doing another reprint.

In the meantime, if you buy a copy of the First Edition (in any format) you can have a free PDF version of the Second Edition as soon as it is ready.

If you buy your book here via Paypal your email address will go onto the list.

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Book videos

Companion videos for the book Older Yet faster

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Shoes for all occasions

Running shoe

Prio by Xero Shoes - for men and women

Mens Prio from Xero Shoes


We love these shoes

Most of Keith's clients move into these.

They feel a little less flexible than some other minimalist shoes but once you have worn them for a few days they are perfect. Clients love them too!

If you run well, these should last for years - and being flat, thin and flexible they will not interfere with your running action.

Here is a short video of us running in the Prio

Mens Prio running shoe

Ladies Prio running shoe

Prio shoe review by Heidi

Prio shoe review by Keith

Xero Shoes website

Xero Shoes on Facebook

Xero Shoes on YouTube

Running shoe

Primalevo by Tadeevo Shoes

Primalevo by Tadeevo Shoes


Well worth a look. Well constructed and very flexible.

Some less experienced runners might find that they feel a little thin on the road (5mm stack height).

In the book we suggest that running shoes should be between 5mm and 10mm depending on your skill level and the terrain.

Tadeevo website

Running, Fitness Shoe

Vibram

Vibrams - go for one-piece sole


Comment by Keith

Obviously, at first, these look a little odd but the concept and feel are great and I have worn them on and off for years.

Some of the soles are over-complicated in that they are made of multiple parts so if possible go for a model with a one-piece rubber-style sole.

Heidi and I wear these mostly in cold weather or where the ground is a little rough. I have raced well in them and they are just superb for trail running. The bulkier ones are thicker-soled and so are more comfortable if the trail is particularly stony but they tend to be a bit 'clunky' on the road.

So a great choice for trail walking, trail running, cold weather training and racing if your technique is good.

There are a wide range of models - too many to show here

Best to do a Google Search for'Vibram'

Casual shoe

Mens Hana by Xero Shoes

Mens Hana from Xero Shoes


Comment from Keith:

Simply superb. Ultra comfortable shoe that looks great.

When I had them on test I was stopped at the airport by another traveller who wanted to know where to get them!

No problem running for the bus in these - fast!

Here is the YouTube review I made

Here is the YouTube review Heidi made.

Check them out here:

Mens Hana casual shoe

Xero Shoes website

Xero Shoes on Facebook

Xero Shoes on YouTube

Casual shoe

Ladies Lena by Xero Shoes

Ladies Lena by Xero Shoes



Lena Hana casual shoe

Xero Shoes website

Xero Shoes on Facebook

Xero Shoes on Youtube

Shoes for Work, School, Casual, Hiking

Minimal shoes from Vivobarefoot

VivoBarefoot RA


Almost every patient of Heidi's and every running client of Keith's end up wearing VivoBarefoot shoes.

The Men's RA shown here are Keith's favourite but they also make trainers, walking boots and running shoes - we find the running shoes generally have a sole that's a little too hard and they don't hug the foot so well under the arch but we love them for day use.

One problem reported (and experienced by Keith) is that the shoe tends to split where the sole and the upper join after extended use.


Vivobarefoot

Sandals

Amuri Z-Trek sandals by Xero Shoes

Amuri Z-Trek sandal


These are the most comfortable sandals ever!

They are a little tricky to adjust at first but the bonus is they are very adjustable so you are sure of a good fit.

The adjustment takes a bit of getting used to but since everyone usually has two different sized feet, this adjustment is a great advantage.

The main thing apart from looking good is they are completely flat (zero drop) and only 5.5mm thick.

Men's Sandal

Lady's Sandal

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Bloggers

Blog your technique-change journey

Share your blog details here

We encourage our readers to write of blog about their running transformation - the ups and the downs, the mistakes, the 'eureaka' moments. This helps everyone to improve and learn from everyone else's mistakes. That includes us, the authors

Email us the details of your blog via the Contact us page and we'll add your blog address below:


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Comments

Add an entry

See coaching customers' comments here

John Shaw @ 8th July 2015 07:55:50

What have you got to lose by buying this book? Well for me it was 20 seconds off my 4.30 endurance pace simply by adopting it's simple technique change, This change also helped me run a sub 2.50 at the recent Gold Coast Marathon. 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.

Etienne @ 20th January 2015 11:23:54

I think this is the best money I have ever spent on anything training related, what a great book. It has made a huge difference to my running. I was injured with shin splints and was able to rebuild my technique on my return to running using Keiths technique. I am now looking forward to many years of injury free running. Thanks Keith & Heidi.

Ian Fischer @ 30th December 2014 15:53:25

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.

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