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The book

The Secret to Running Fast and Injury Free

A manual for learning how to run efficiently

Older Yet Faster

“Older Yet Faster” is a manual for teaching runners how to transition to efficient running and to help them to avoid incurring almost all of the common running injuries as they do so. It is ideal for beginners to learn how to run well and for experienced runners to changeover to good technique. Coaches can also use this book as a reference on how to implement technique change for their clients, and we expect it to become the go-to manual for medical professionals, to help them deal with running related injuries caused by bad technique and footwear.

After learning how injuries are caused and then gaining a good understanding of running technique in the early chapters you will be prepared to read about our technique-change system which we call “OYF Running”. This consists of “Keith’s Lessons” used in combination with “Heidi’s Strengthening Exercises” and forms the main body of the book.

Keith shows you how to run efficiently in a simple, step-by-step guide both in the book and with videos. Each Lesson provides exercises set out in a format which is both easy to understand and implement. The first three lessons teach you the basics of running correctly and the last three help you put these into practice and help you to refine your technique over the period of your transition. This program is set up so that runners can teach themselves in conjunction with the online videos and forum.

UK Reviews

Heidi’s Strengthening Exercises consists of a well-ordered series of exercises which will help your body safely adjust to the redistribution of the workload and are essential to rebuild parts of the body which have been neglected due to poor technique. It should be started as soon as possible, in order to build strength and to deal with the resultant muscle and tendon soreness that you will start to experience.

We identify specific injuries and how they are caused and we show how by improving running technique, and re-strengthening these injuries are quickly cured. Podiatrists will find Heidi’s experiences and advice particularly interesting, especially as they will almost certainly, be in conflict with what is still taught in universities.
Chapters Twelve and Thirteen, ‘Managing the changes’ and ‘Rehabilitation’, explain what should happen during the transition and what to do should you get injured, or if you are currently injured. Chapter Fourteen is very important as you must have suitable footwear to run with good technique.

There is then a chapter on how your body shape will change as you adopt your new technique and a chapter on general tips and traps a list of commonly used terms, a glossary and an index.

Finally, we have included three appendices: For Coaches, For Podiatrists and a detailed look at Heidi’s strengthening program. In Appendix A, Keith discusses how to implement his Lessons from a coach’s point of view, in Appendix B, Heidi explains how she treats her patients who are suffering with specific injuries and in Appendix C she explains her Strengthening program in greater detail for medical professionals and interested runners.

All the lessons and Strengthening and rehabilitation exercise are available via this website.

Public YouTube Videos are available on our YouTube Channel at youtube.com/olderyetfaster

Here is a video of Authors running together

There is also a Facebook discussion group where readers can pass on their experience to others. Heidi and Keith also keep an eye on the group postings and help out where possible. The Facebook Group is here: Facebook Group

"If you can’t explain it simply, you don’t understand it well enough." - Albert Einstein.


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Author - Keith Bateman

Keith Bateman

Competitor and coach

From the age of 45 Keith's running times improved dramatically, culminating in a host of State, National and World age-group records. The records that he set in the 55-age-group were faster than the records he set in the 45-age-group! At the time of writing, he has broken, and still holds, 38 age-group State Records, 15 Australian age-group records and five 55-age-group World Records: 1500m (4:12.35), 1 mile (4:35.04), 3000m (8:56.80), 5000m (15:29.7) and 10000m (31:51.86).

Keith currently conducts private coaching sessions (keithbatemancoaching.com) and coaches Cross-country and track running at a Sydney public school. His technique-change lessons combine with Heidi's Strengthening and Rehabilitation programs to form the core of this book. Keith also provides a chapter for coaches who want to introduce technique change for their runners.

Here is a video of Keith and Heidi running together

55-age-group world record

5000m Finish (Time 15.29)

Male 55-age-group world record

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Author - Heidi Jones

Heidi Jones

Competitor and podiatrist (Dip. Pod., MA. Pod. A)

Heidi has been a life-long runner and became a podiatrist to fix running injuries. She graduated in 1996 and she runs her own clinic at Bondi, called Feet On The Move.

After orthotics failed to meet her expectations, Heidi devised a foot-strengthening program as an alternative. This has proven to be very successful in treating runners, non-runners and children.

Heidi combines her strengthening program with Keith's technique-change lessons to form the core of this book. Heidi also provides a chapter for podiatrists and other medical professionals treating runners, which describes how to implement her program.

Here is a video of Heidi and Keith running together

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Buy the book here

Available worldwide, printed and electronic formats

Selling now on Amazon, Smashwords and here

Older Yet faster edition 2

Printed copies are available here:

Amazon.com
Amazon UK
Amazon Germany
Amazon France
Amazon Spain
Amazon Italy
Amazon Japan

For other areas please order from your nearest Amazon country for fastest delivery.

Available direct from us (see below) - delivery worldwide - immediate despatch

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Book videos

Companion videos for the book Older Yet faster

Book videos are for our readers only -
please select your book edition below

Public YouTube Videos are available at youtube.com/olderyetfaster

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Shoes

How to choose a running shoe

Video based on American College of Sports Medicine advice

How to choose running shoes

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

Trail-running shoe

TerraFlex lightweight minimalist trail shoe - from Xero Shoes

Terraflex shoe


This is basically the popular Prio with a grippy sole - perfect!

Terraflex trail shoe

See the review here

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 shoe, fitness shoe

Merrell Vapour Glove

Merrell Vapour Gllove

This shoe is much less chunky than it looks.

I does fit me like a glove, and the sole plus the insole give me just about the right amount of cushioning on the road and plenty of protection on trails too.

The slightly rigid plastic under arch was annoying when I first wore them but I quickly became used to it.

This shoe would be excellent for dry cross-country courses and for those with good technique it makes a good road shoe. It is also very nice to walk in.

Running shoe

Freet

Freet shoes

These are well worth a look - the seem to tick all the boxes.

We have not tried them personally but reports from our readers are good

Freet running and walking shoes

One of our readers (Glen Farrelly) says this dicount code ('GlenF') will give you a 25% discount.

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 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

Cross-country (okay for track too)

Nike Zoom Waffle Racer 2016

Nike Waffle

This is the only shoe in the Nike range that fits our requirements for a flat, thin, flexible shoe - flat meaning no drop, thin meaning 5mm to 10mm and felexible meaning it bends easily in all directions.

It only just meets the requirements and it is possibly a little narrow in the toe box. However, it's the best we have found so far.

Cross-country (okay for track too)

Saucony Carrera

Saucony Carrera

Like the Nike above, this could be a little narrow, and a little too chunky but it seems to be the best avaialable

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Reader Experiences

Your technique-change journey

Share your blog link or send us your text

We encourage our readers to write a story or 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 your story or a link to your blog via the Contact us page and we'll add your story below:

Blogs

David Blackman, Southampton AC, UK

We met David at a track session in Southampton in June 2015. For David, big improvements started to happen after 15 months:

“Four days after my 50th birthday, and 15 months after starting the Bateman/Jones journey, I equalled my 5km PB/PR from almost 10 years earlier (16:37). In the same month, I also ran within 20 seconds of my 10 mile PB/PR (58:04), which I set in 1990 at the age of 23.”

There is also a Facebook discussion group where readers can pass on their experience to others. Heidi and Keith also keep an eye on the group postings and help out where possible. The Facebook Group is here: Facebook Group

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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Help Group and YouTube Channel

Join the group and start learning from others

Perhaps you can join a local group in your area to run, socialise and practice technique - there is one local group so far: Coogee, NSW, Australia (meets Sunday 7:30am)

Join the Facebook Group here


Subscribe to the YouTube Channel

See the videos associated with the book and other useful information


Subscribe to the Older Yet Faster Youtube Channel here

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Comments

Amazon review (UK)

Amazon review UK - Kindle

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.

www.olderyetfaster.com/900

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