Older Yet Faster is the book that Urban Runner is built on. When Coach Rak discovered OYF, it changed everything — not just how he runs, but how he coaches, what footwear he recommends, and the entire philosophy behind Monday track sessions at Ashton Sports Ground.
Every drill we do at track, every conversation about foot strike and cadence, every recommendation to ditch the cushioned trainers — it all traces back to Keith and Heidi's work. The minimalist shoe criteria we use, the 180 BPM cadence target, the focus on form over mileage — OYF.
If you want to understand why we train the way we do, this is the book. It is the most important thing any Urban Runner member can read. We recommend every member gets a copy.
Older Yet Faster is a comprehensive manual for teaching runners of any age or ability how to transition to efficient, natural running — and how to do so without getting injured along the way. Now in its fourth edition, it has been translated into multiple languages and used by runners, coaches, podiatrists, and medical professionals worldwide.
The central idea is both radical and simple: most running injuries are caused not by running itself, but by poor technique and inappropriate footwear. Fix the technique and the footwear, and the injuries largely disappear — often permanently. More remarkably, the authors show that improving your technique can make you faster as you get older, not slower.
The book combines Keith's six technique-change lessons with Heidi's foot strengthening and rehabilitation programme to give runners a complete, step-by-step system for transformation. Both elements are essential — technique change without foot strengthening leads to injury; foot strengthening without technique change gives you stronger feet but the same inefficient movement patterns.
"If you can't explain it simply, you don't understand it well enough."
— Albert Einstein, quoted by Keith Bateman in OYFOYF is not a fad or a shortcut — it is a complete rethinking of how humans are designed to move. These are the principles at the heart of the system:
OYF is structured as a step-by-step system. The early chapters explain the theory — why injuries happen and how running biomechanics work. Then Keith's six lessons take you through the technique change process one step at a time, supported throughout by Heidi's strengthening exercises.
Why Age is Not the Enemy
The title says everything. We are conditioned to believe that running gets harder as we age — that times slow, injuries accumulate, and eventually we have to accept decline. OYF challenges this narrative completely.
Keith's records were set in his mid-fifties. Not in spite of his age — but in part because of the wisdom that came with it. He had the patience to change his technique properly, the discipline to strengthen his feet, and the experience to train smart rather than just hard. His improvements came from technique change, not from running more miles.
The OYF system applies equally to a 20-year-old new to running and a 60-year-old carrying a decade of niggles. The body responds to good movement at any age. You are never too old, too slow, or too far gone to run well.
"There is no reason why your running cannot be injury free — if you follow the principles in Keith's Lessons and use Heidi's Strengthening Program."
— Stuart Greaves, Foreword to Older Yet FasterBuy Your Copy
OYF is available in print and as an ebook. The print and ebook editions include access to Keith's online lesson videos and Heidi's exercise videos — a crucial part of the system. The videos make the technique changes far easier to understand and implement than words alone. An audiobook is in the works!
Available in English (with French and Spanish editions also published). Now in its fourth edition with updated content, advanced strengthening exercises, and new insights into modern running footwear including carbon-plate super shoes.