Print now

The book

The Secret to Running Fast and Injury Free

A manual for learning how to run efficiently (<a href="/sample">Download sample</a>)

Older Yet Faster

“Older Yet Faster” is a manual (which includes online videos lessons and exercises) 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

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.

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 ( 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

Here is Keith in a Podcast with Steven Saschen of Xero Shoes

Here is Keith in another Podcast Everyday Running Legends

Here is an interview with

55-age-group world record

5000m Finish (Time 15.29)

Male 55-age-group world record

Technique-change sessions

Sessions take place in Sydney (other places when we travel)

Approx 50 to 70 mins for 1 person, longer if you book in friends too (max group of 4)

Keith's sessions follow the lessons in the book, since the book developed from those sessions.

Keith videos each client at the start and finish of each session. These are uploaded so clients can study them online and compare before and after sequences in conjunction with a detailed follow-up email.

After the sessions, clients have a clear picture of what they were doing and what they need to do to improve.

Both clients and book readers may join the Facebook Help Group for help and advice, including posting videos to help with their continuing progress to fast, injury-free running.

Clients are strongly advised to follow the principles and strengthening exercises laid out in the book, which includes using thin, flat, flexible shoes and reducing training to just a few Kilometres while their muscles, tendons and ligaments adjust to a different workload.

Session times and location

Meeting places vary by day and time - a Google Map is included in the confirmation email and the session reminder text (the day before the session)

Please check here for available session times

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

Buy the book here

See a sample before you buy

Download the introduction and chapters on technique and injury


Older Yet Faster Edition 2

Available worldwide, printed (colour or black and white) and electronic formats

Selling now on Amazon, Smashwords,, Google Play, Apple, and bookstores and online worldwide

Full colour and black and white editions, with access to online lessons and exercises.
Amazon UK
Amazon Germany
Amazon France
Amazon Spain
Amazon Italy
Amazon Japan (India)(also Amazon, Flipkart) Black & white edition

Also available from bookstores and online from Booktopia, ebay and others

Colour and standard editions are available direct from us (see below) - delivery worldwide - immediate despatch

Bulk discounts available to clubs, businesses and individuals in USA, UK and Australia See here

Bulk orders

Clubs, businesses and individuals

Free delivery and ~ 50% off RRP (Personalised copies available - see below*)

Printed and delivered in UK

Paperback (standard black and white interior)
ISBN: 978-0-9941921-9-6

Select quantity

Printed and delivered in Australia

Paperback (standard black and white interior)
ISBN: 978-0-9941921-9-6

Select quantity

Printed and delivered in USA

Paperback (standard black and white interior)
ISBN: 978-0-9941921-9-6

P.O. Boxes and Military Addresses cannot be used as a Ship To Address.

Select quantity

* Add a special touch by creating a personalised page (10 copies or more)

For particular events, presents or gifts to customers

An additional page will be inserted as the very first page of your books at the time they are printed.

Let us know during the Paypal order process and, when you receive payment confirmation, send us a Word or ODT file with your message as you would like it to appear in the finished copies.

Videos of Lessons and Exercises

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

Shoes: What you should know

How to choose a running shoe

Video based on American College of Sports Medicine advice

How to choose running shoes

How footwear is detrimental to the foot

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.

Prio shoe review by Heidi

Prio shoe review by Keith

Here is a short video of us running in the Prio

Mens Prio running shoe

Ladies Prio running shoe

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 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


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

Note that some styles come without insoles

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.


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

Running shoe

Sole Runner Shoes (Germany)

Sole-runner shoes

These make a good running shoe

They are light and thin (2.5mm soles)

For me, they are perhaps a little over-size (I could wear a 43 instead of 44)

One downside is that the insoles provided have a piece of rubber stuck to the heel, which you will need to remove to keep the shoes flat

Sole Runner - Germany

A range of shoes from Germany


This company provides a wide range of shoes ZAQQ


A good alternative to barefoot when on cold or rough ground

Skinners - running sock

Socks are not enough and shoes are too much? The compact size and unique “second skin” feeling make Skinners perfect footwear for sports (short runs, workout, yoga, watersports) and they work equally well as backup shoes (traveling, camping, hiking).

Skinners website

A further selection of links

(You will need to join the Facebook group before you can see the list)

A comprehensive list prepared by Yediyde Yah Allen

OYF Rules for efficient running

The OYF Rules emphasise the important aspects of what we are teaching.

We have extracted them from the book and list them below ...

The ten OYF Rules shown below, appear in order throughout the book as a reminder of the important things to remember while readers are changing technique and transitioning to efficient (and fast) running.

Part of the underlying reason for these is the wide-spread mis-information about the physics of good running technique - things like:

Many people fall into these and other traps as they do not have the knowledge, or the inclination to examine these suggestions critically.

'The truth is not by popular vote!'

We, on the other hand, have questioned everything and used constant feedback from thousands of clients and readers to refine what we say and do, culminating in the second edition of the book.

See also Articles (in the menu on the left)

OYF Rule #1

Get a side-view video regularly

You might think your foot is already landing close to under your hips, but you will find that in most instances it certainly is not. The only way to identify the extent of your over-stride is to take a side-view video. A front or back-view video will not show the over-stride and are largely irrelevant.

Ask a friend to take a video of you running at constant speed. Once you have the video, choose a frame where your foot has full pressure against the ground. Draw a vertical line through the centre of that ground-contact point. If your hips are behind the line, then you are leaning back and braking. Compare your results with Illustration 18, which shows perfectly aligned landing and the aligned take-off position that will produce it.

Continue to take side-view videos regularly throughout your transition.

OYF Rule #2

Stand and land aligned

The aim is for your spine to be vertical, which means you will engage the postural muscles of your stomach (abdominals), back (erector spinae) and bottom (gluteals). You should be in this upright stance whenever you are standing, walking or running and it can only be achieved by wearing thin, flat, flexible shoes. When running, you can only land aligned if you have such shoes. This rule applies to shoes that you wear during the day, and is especially relevant to children, whose feet are still developing.

By following this rule, you will build up all your muscles in the right proportions—calves, glutes, back, stomach, neck—every muscle you use will build as required. If you have spent decades in shoes that are raised up at the heel, then your muscles will have developed (and under-developed) to accommodate your non-vertical stance, and it will take some time for your body to re-adjust.

OYF Rule #3

Over-pronation is a symptom of over-striding

Your foot pronates throughout the whole landing. When you over-stride, landing takes much longer than normal and this causes over-pronation.

Blocking pronation (the foot rolling inward on landing) with supportive shoes or orthotics will force you to continue to damage your body with high-impact landings, and put undue stress across your whole body.

By following Keith’s Lessons in this book, you will reduce any over-pronation you have by decreasing your over-stride. Being upright (OYF Rule #2) will strengthen your feet and your glutes and make sure over-pronation is never a problem again.

OYF Rule #4

Bounce and fly

Once you have mastered good running technique, you will naturally run faster and you will be surprised that your training times improve with no extra effort.

By simply concentrating on a balanced landing, you will continually reduce your braking and at the same time make yourself strong in the right places. This will make you land well and close to vertically aligned, with all your postural muscles naturally engaged. Then, once landed, the elasticity in your feet and legs will bounce you to a long stride and make you run faster.

OYF Rule #5

Spring, don&apos;t swing

By ‘spring, don’t swing’ we mean do not swing your legs, or try to lift your knees or feet.

The 'spring' part comes from the elastic energy in an unrestricted foot and Achilles tendon, and is the result of landing balanced. The spring produces an immediate take-off in a slightly more forwards direction. In efficient running, getting airborne is natural and seems effortless (OYF Rule #4).

The more you need to push off when at constant speed, the more you will have braked upon landing. However, the best runners have very little 'drive': they quickly 'bounce' their body off their whole foot after landing near-vertically aligned with minimal braking..

OYF Rule #6

Fix the problem not the symptom

There is only one thing you need to fix in running: your over-stride.
Simply by reducing this, you will learn to land more balanced and you will start to fix everything else. This is because almost all injuries, and lack of speed, are due to your foot landing too far in front of you.

Trying to fix the symptom of over-striding with artificial supports, orthotics, 'special' shoes and so on, will just obscure the problem, allowing you to run badly for longer. You will continue to suffer.

OYF Rule #7

Hips first—your foot will follow

The majority of runners lift or swing their legs forwards, which causes their hips to be behind their foot when they land. The way of overcoming this problem is to ‘re-program’ your brain to focus on your back foot catching up with your hips, rather than advancing your front foot.

The position you are looking for once you have fully landed is the position in the middle: neither leaning forwards or back. Don't make the mistake of pushing your hips forwards—just leave your foot on the ground and let your hips freely move ahead.

Using a side-view video (OYF Rule #1), compare your results with Illustration 18, which shows perfectly aligned landing and the aligned take-off position that will produce it. To keep a check on your progress and to make sure you are running with good form, continue to take a side-view video regularly.

OYF Rule #8

Don&apos;t try to control your feet

A good runner’s feet will rise off the ground—but are not lifted—and land in a particular way—but not forced. Similarly, your feet should rise naturally and there should be an almost instant whole-foot landing that is observed and felt, but not controlled. This will happen when you land balanced.


OYF Rule #9

Aim for balanced whole-foot landings

A whole-foot landing is an important step in getting a balanced landing, as it gives you good feedback on your technique. You should feel even pressure between your forefoot and your heel. Bring your awareness to this contact of your foot on the ground until you have managed to correct your technique.

At low speed, your heel will land firmly on the ground; you will feel a harsh, jarring sensation (think of a kangaroo hopping slowly). Once you speed up to about 6 minutes per kilometre, your landings will be much softer. You will eventually find the speed where it is even more efficient and you get a ‘floating’ feeling. For us, this starts at about 5 minutes per kilometre. Running starts to feel almost effortless as we approach 4 minutes per kilometre.

In every run you will be a little off-balance at times—even the best runners won’t manage a perfect landing every time. You might feel the ball of your foot or your heel touch a little too firmly; but, on average, you should feel your whole foot giving you complete support. However, do not make the mistake of ‘placing’ your foot on the ground or you will over-stride.

OYF Rule #10

Drills and exercises should directly relate to the running action

If you are trying to strengthen or rehabilitate after injury, then the most useful drills and exercises are those that most closely resemble the running action—many do not. For instance, glute-strengthening exercises should be done on one leg, in a standing position. Otherwise you are not being specific enough for strengthening the muscles you need for running. Use drills where you can land whole-foot as much as possible and don't skid when you land.

Illustration 18

(Referred to in text above)

Illustration 18: Good technique

Copyright 2014 Ainsley Knott Illustrations

Illustration 18: When running with good technique, the whole body leaves the ground. Note that this illustration is based on a runner travelling at 20 kilometres per hour, which causes the heel to spring up closer to the hips than at lower speeds.