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You're listening to episode 279 
of a marathon running podcast. 

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In this episode, we're going to 
defy the myth of the 500 mile 

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rule for replacing shoes. 
This is the Marathon Running 

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Podcast with Letty and Ryan. 
Join us for weekly content on 

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all things running and let us 
take you from the starting line 

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to the finish line and beyond. 
Hey runners, and welcome back to

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the Marathon Running Podcast. 
Today we're lacing up to talk 

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about a topic that's part 
industry myth, part science 

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fact, and a source of constant 
anxiety. 

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Specifically, we're going to be 
tackling the famous or perhaps 

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infamous 300 to 500 mile rule 
for replacing your running shoe.

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I know you've heard of this 
before, maybe through 

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literature, maybe through 
Instagram, or maybe from the 

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sales guy who sold you those 
shoes because he told you that 

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you're going to have to get new 
shoes after 300 miles, 400 or 

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even 500 miles. 
And then as soon as you bring 

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that pair of shoes home, a 
little voice in the back of your

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head starts that mental 
countdown. 

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Or even worse, if you put into 
Strava which shoes you're using,

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the countdown starts with Strava
and you get messages about how 

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old your running shoes are. 
And the second that running app 

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alerts you that you've hit that 
magic number, you feel quite 

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panicky. 
Is that it? 

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Are my shoes dead? 
Am I now more prone to injury if

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I continue running in the shoe? 
It's the running equivalent of a

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check engine light, but without 
the benefit of a professional 

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mechanic to tell you what's 
actually wrong. 

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And so for a runner, this feels 
maybe more like a rule and a 

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punishing tax on your bad 
running habit. 

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But maybe it doesn't. 
So before we dive into this, 

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also a quick disclaimer. 
If buying new shoes is something

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that you can easily afford and 
it gives you a fresh sense of 

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motivation, maybe a new look, or
maybe a little mental boost in 

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your training, then by all means
do it. 

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Our goal here is not to shame 
anyone who enjoys the process of

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getting new shoes. 
This podcast is for the runners 

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that are losing sleep over 
having to buy these new shoes 

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when they're still perfectly 
content with their old sneakers.

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It's for the people who feel 
anxious about the number on the 

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app when their feet are telling 
them a completely different 

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story. 
And for those of you guys that 

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are like me who tend to look at 
buying running shoes kind of as 

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a reward and we get excited 
about having achieved a certain 

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amount of mileage. 
Keep in mind that we should have

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multiple running shoes in your 
rotation to avoid injuries. 

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Because there is scientific 
research that shows that having 

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multiple running shoes will help
prevent running related 

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injuries. 
And that is supported by a study

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from a 2013 paper published in 
the Scandinavian Journal of 

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Medicine and Science and Sports.
This research found that runners

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who rotate between two or more 
pairs of running shoes had a 39%

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lower risk of running related 
injuries compared to runners who

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just consistently train in just 
one pair. 

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And that theory is based on the 
fact that you have something 

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called a load variation where 
you wear a single pair for all 

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your runs. 
You're exposing your body to the

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same impact forces and stress 
patterns within a single step 

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and doing this so repetitively 
can lead to overuse injuries. 

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And I'm going to link that in 
our show notes. 

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And I'm saying all of this 
because having that rotation 

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will also keep your running 
shoes alive for longer because 

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you're not running in the same 
shoe all the time. 

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So that's just a quick side 
note. 

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But anyway, back to the 300 to 
500 mile rule. 

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We treat this number like a 
sacred commandment and a non 

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negotiable end date for our 
footwear. 

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But where does this rule come 
from? 

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Is it based on hard science? 
Or is it a clever marketing tool

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designed to keep us on a 
constant treadmill to purchase 

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new gear? 
I remember my own experience 

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with this a few years ago. 
I had a pair of shoes that I 

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absolutely loved, and I logged 
countless miles in them. 

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And as the month went on, I 
found myself getting closer and 

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closer to that dreaded 500 mile 
mark. 

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But there's a thing. 
They still felt great. 

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And when I looked down at them, 
the midsole seemed fluffy and 

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responsive. 
And if you guys follow me on 

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YouTube, you know that I throw 
my shoes in the washer all the 

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time so they still look great. 
The cushioning wasn't bottomed 

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out, the outsole, while it was a
little bit scuffed, wasn't worn 

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down to the foam, and they just 
look good. 

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They felt good. 
But my app kept flashing that 

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warning message and it was a 
contradiction between what the 

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data was telling me and what my 
own senses were experiencing. 

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This disconnect made me curious 
and ultimately was a catapult as

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to why I started reading about 
where this rule came from. 

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And yeah, that experience taught
me a profound lesson, and today 

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I want to share that lesson with
you. 

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We're going to get to the bottom
of all of this together. 

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We're going to deconstruct the 
myth of the 500 mile rule. 

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We're going to explore the real 
science behind when a shoe 

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actually wears out and give you 
some practical blueprint on how 

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to know when it's truly time for
new pair. 

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And we'll look at how much of 
this is driven by the running 

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industry. 
By the end of this episode, 

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hopefully you'll have a new 
perspective on your shoe and a 

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clear plan to save money and 
your feet. 

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Let's talk about the origin of 
the myth, and let's get to the 

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root of it. 
Why this number? 

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The three to 500 mile figure 
likely emerged in the 1970s and 

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1980s during the first running 
boom. 

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At that time, running shoes were
a very different product. 

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The midsole foams were made out 
of material called Eva, and 

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while this Eva was a 
revolutionary improvement over 

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simple rubber soles, these films
had a very predictable and 

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relatively short lifespan. 
They would compress and bottom 

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out after a few 100 miles, 
losing their ability to absorb 

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any impact. 
The number was likely a simple 

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and conservative guideline 
developed by the early shoe 

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companies or podiatrist to give 
runners a safe, easy to remember

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target to prevent injuries. 
And so it was useful then and a 

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simple rule for a simpler time. 
So the 500 mile rule is a lot 

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like the well known 10% rule for
increasing your weekly running 

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mileage. 
You know, the one where you 

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don't increase your mileage by 
more than 10% per week to avoid 

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injury. 
That 10% rule is a simple, easy 

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to remember guideline for 
beginners. 

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But any experienced runner knows
that it's not a law of physics, 

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it's a conservative starting 
point. 

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It's not a hard and fast rule 
that you must follow forever. 

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So some weeks you might need to 
increase by less and other weeks

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by more. 
So the problem isn't the rule 

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itself, because it's a simple, 
useful guideline for beginners. 

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But it's a problem when it 
becomes treated as this rigid 

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universal law for everyone. 
So just like the 10% rule, the 

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500 mile rule has become a myth 
and a simple answer to a complex

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question that has now 
perpetuated as a fact. 

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Now let's talk about the 
business model of replacement. 

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When it comes to running shoes, 
the running shoe industry 

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operates on a model of plant 
opulence, not like the tech 

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industry. 
Brands need reasons to sell you 

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a new product, so by 
establishing a clear mileage 

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rule, they create a sense of 
urgency. 

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The average runner in the United
States runs about 3 miles per 

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day, so 21 miles per week. 
And at that rate, they would hit

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300 miles in roughly 14 weeks, 
or about 3 1/2 months, and 500 

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miles in roughly 24 weeks, or 
about six months. 

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That's a pretty quick turnover 
for a product, and the 

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predictability of this turnover 
is highly the reason why shoe 

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companies can be profitable. 
Here are some facts. 

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The global running shoe market 
was valued at approximately 

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$19.8 billion in 2023 and is 
projected to reach over 26 

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billion by 2030. 
So the profit margins on running

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shoes can be as high as 40 to 
60%. 

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How did we grow so fast? 
Well, let's talk about the 

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impact of the pandemic. 
The COVID-19 pandemic also 

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created this huge boom for the 
running industry because gyms 

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were closed and indoor fitness 
facilities were closed and 

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people turned to the most 
accessible and social distance 

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form of exercise, which is 
obviously running. 

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According to research from 
outlets like Run Repeat, close 

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to 30% of the current runners 
began during the pandemic. 

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So this created a new wave of 
customers for shoe companies who

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responded by flooding the market
with updated products that are 

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new and the industry focus 
quickly shifted to this 

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enthusiastic audience has meant 
more running shoes and also an 

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explosion of other new running 
products such as energy gels and

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hydration tablets, high tech 
songs, recovery tools, et 

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cetera. 
Here are some statistics from 

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brands such as ASICS. 
ASICS reported a 50% increase in

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sales of performance running 
shoes during the early stages of

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the pandemic. 
And in the United States alone, 

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shoe sales from April 2020 to 
March 2021 saw a 24% increase in

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sales of women's running shoes 
and a 16% increase for men's, 

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which was a direct result of 
people turning to outdoor 

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exercise. 
For all these new runners, the 

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rules of the sport, including 
that 500 mile rule, became their

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gospel. 
We'll include some more details 

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and sources on this in our show 
notes if you are interested. 

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Now let's talk about super 
shoes. 

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And a key component disclaimer 
to this entire conversation, 

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which is racing shoes, carbon 
plated shoes or super shoes, are

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those highly responsive, super 
lightweight shoes that are made 

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out of special foams that again,
barely weigh anything and won't 

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last long, which has made this 
conversation about running shoe 

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lifespans a little bit more 
complex. 

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These shoes are the most 
expensive shoes out there going 

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upwards of $250, and they're 
constructed with very delicate 

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materials. 
So they are not going to be as 

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durable as any daily trainers. 
And I can tell you from my 

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personal experience with my Nike
Alpha Flies that these are not 

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meant for high mileage period. 
The outsole is almost non 

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existent because they want to 
keep the weight down and I've 

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literally worn retired alpha 
flights on my Sunday long runs 

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where I'm running fast to the 
point where the air bubbles 

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deflated and that was probably 
at 120 a 130 miles. 

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So how did the air bubble 
deflate? 

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It's because there again is no 
rubber outsole, not much of it 

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on there. 
And if you just put too many 

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miles on them, that's that's 
exactly what happens. 

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So let's make it a rule of thumb
for this discussion here. 

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We're generally excluding those 
specialized racing shoes from 

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this discussion because they are
a different tool entirely. 

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We are not talking about racing 
shoes. 

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All right, so now let's continue
talking about the 500 mile rule 

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and how that rule is being told 
to you as a consumer at the 

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running store. 
It is not a corporate 

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conspiracy. 
It's a recommendation passed 

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down through very trusted 
sources and employees that are 

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often super passionate runners 
who generally want to help but 

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also work in the sales 
environment. 

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Tell you about this rule because
it's simple, easy to explain, 

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and it's a guideline that 
simplifies this complex topic. 

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And yes, it helps move 
inventory. 

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I still believe that the 
intentions are good. 

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Now, while the running 
industry's goal is to sell you 

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shoes, that doesn't mean that 
their advice is completely 

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without merit because they are, 
after all, experts in shoe 

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design. 
So the issue really lies in 

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presenting a generic 
one-size-fits-all rule as a 

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definite scientific fact. 
So now that we've exposed the 

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financial side of the story, 
let's break down the science. 

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Let's deep dive into the 
science. 

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Why do running shoes have a 
lifespan? 

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In the 1st place, it's all about
materials, primarily the midsole

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foam. 
This is the most critical part 

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of the shoe, the cushioning that
sits between your foot and it's 

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designed to absorb impact and 
return energy and make your run 

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feel more comfortable and 
efficient. 

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As some of you who follow my 
YouTube channel Letty Runs, no. 

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I've done deep dives into this 
topic of midsole foams, but I'll

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briefly explain the most common 
midsole foams here because the 

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industry has moved well beyond 
the basic Eva foams in the past 

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O Today you'll find a variety of
compounds within each running 

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shoe. 
Let's talk about the Eva foam. 

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O Eva is ethylene vinyl acetate,
which is a classic old school 

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standard, is the cheapest to 
produce and that's why it's used

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in the most entry level and 
budget friendly running shoes. 

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It's lightweight and provides 
good initial cushioning, but it 

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compresses and loses its 
springiness relatively quickly. 

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In my YouTube videos, we'll also
call Eva foam the reliable 

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workhorse for your easy daily 
runs. 

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Now let's talk about TPU foam. 
TPU is thermoplastic 

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polyurethrine, which you might 
know as the Adidas Boost or 

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other brands durable foams. 
TPU is a more expensive material

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that is known for being 
incredibly durable and bouncy. 

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It's heavier than other forms, 
but it lasts very long time and 

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handles temperature changes very
well. 

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This makes it a great choice for
a long lasting, comfortable 

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daily trainers, forerunners that
want maximum durability from 

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their shoes. 
So that is TPU for you in a 

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nutshell. 
Now we have PEWA foam, which is 

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the high performance foam used 
in many modern super shoes like 

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the ones we mentioned earlier, 
the Alpha flies. 

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It's the most expensive material
to work with and it's incredibly

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lightweight and provides an 
exceptional high energy return, 

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which is why it's a super shoe 
and so fast. 

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So the purpose of Piba is pure 
speed and performance for race 

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workout and hence it's also the 
least durable of all of the 

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foams, which is why it's not 
made for the high mileage 

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training. 
Now when you hear about 

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supercritical foams, you're 
talking about nitrogen infused 

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foams, which to create these 
foams, you take a base like a 

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Eva or a TPU foam and infuse it 
with nitrogen gas under extreme 

255
00:13:15,400 --> 00:13:19,080
heat pressure and that process 
creates foam with a high rebound

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00:13:19,080 --> 00:13:21,680
and low weight. 
This foam is often used in high 

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end trainers and even in some 
racing shoes. 

258
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And there you go. 
You have this perfect example of

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a modern foam that balances 
durability and a lively right. 

260
00:13:30,080 --> 00:13:34,400
So that is nitrogen infused, AKA
supercritical foam for you. 

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00:13:34,400 --> 00:13:37,280
Over time, no matter what foam 
you're talking about with 

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repeated compression, regardless
of the material, that foam 

263
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breaks down. 
And here is a deeper look of 

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what happens at a microscopic 
level. 

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Let's talk about the midsole 
compression. 

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With every stride, the midsole 
foam compresses to absorb the 

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force of your landing. 
The foam is like a spring, but 

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after thousands of compressions,
it begins to lose its ability to

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bounce back. 
And this is supported by 

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00:13:57,840 --> 00:14:00,960
research from a well known study
published in a journal of 

271
00:14:00,960 --> 00:14:04,600
Orthopedic and Sports Physical 
Therapy, which found that the 

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00:14:04,600 --> 00:14:09,280
shoe's cushioning ability can 
decrease by 30% or more after 

273
00:14:09,280 --> 00:14:11,720
just a few 100 miles. 
And then there's also a study 

274
00:14:11,720 --> 00:14:16,280
from Helix, which also found 
that ball of foot cushioning, a 

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00:14:16,280 --> 00:14:20,680
critical area for many runners, 
can lose 15% of its cushioning 

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00:14:20,680 --> 00:14:24,040
after just 400 miles. 
And that this reduced cushioning

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puts more stress on your joints,
tendons and muscles and can 

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alter your bio mechanics, which 
is a key factor in running 

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00:14:30,440 --> 00:14:32,760
related injuries. 
Another way that your shoes can 

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00:14:32,760 --> 00:14:35,080
break down is because of outsole
wear. 

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And we were talking about that 
earlier when we were talking 

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about shoes that lose their 
outsole, which will cause you to

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basically trample down the foam 
of the shoe. 

284
00:14:43,360 --> 00:14:46,480
The outsole is the rubber at the
bottom of your shoes and that 

285
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provides traction and 
durability. 

286
00:14:48,200 --> 00:14:52,000
You'll notice this part wearing 
down in high impact areas, often

287
00:14:52,080 --> 00:14:55,320
in the heel if you are heel 
striker or the ball of your foot

288
00:14:55,320 --> 00:14:58,080
depending on your stride. 
Again, however, keep in mind 

289
00:14:58,080 --> 00:15:01,400
while worn down threads can make
shoes slippery, they're often 

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00:15:01,400 --> 00:15:04,720
not the primary reason to 
replace your shoes and can be a 

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00:15:04,720 --> 00:15:07,600
deceptive indicator of a shoes 
overall health. 

292
00:15:07,880 --> 00:15:10,960
So just because your outsole is 
worn down doesn't mean that your

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00:15:10,960 --> 00:15:14,000
shoe is done. 
Keep that in mind even though it

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looks like it is broken down. 
Now let's talk about the upper 

295
00:15:17,280 --> 00:15:21,360
and the structural breakdown. 
The fabric and overlays of shoes

296
00:15:21,360 --> 00:15:24,400
upper can stretch out or tear or
fray. 

297
00:15:24,600 --> 00:15:27,560
A shoe that loses its structural
integrity can no longer hold 

298
00:15:27,560 --> 00:15:31,080
your foot insecurely, and that 
can lead to blisters and other 

299
00:15:31,080 --> 00:15:33,480
issues. 
The heel counter can become 

300
00:15:33,480 --> 00:15:37,120
soft, and laces can lose its 
ability to create a secure fit. 

301
00:15:37,120 --> 00:15:39,720
So obviously it's clear that 
shoes don't last forever. 

302
00:15:39,720 --> 00:15:42,600
But the problem with the 500 
mile rule, again, is that it's a

303
00:15:42,600 --> 00:15:45,760
generalization that doesn't 
often account for the vast 

304
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differences between runners. 
And let's talk about that. 

305
00:15:49,080 --> 00:15:52,080
A person that is heavier, for 
example, will put more stress on

306
00:15:52,080 --> 00:15:54,800
a shoe's midsole, while a 
lighter runner will likely get 

307
00:15:54,800 --> 00:15:56,400
more mileage out of the same 
pair. 

308
00:15:56,400 --> 00:16:00,160
So to give you an example, for a
runner that weighs 150 lbs, the 

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00:16:00,160 --> 00:16:03,080
force exerted on each foot 
during a run can be up to three 

310
00:16:03,080 --> 00:16:06,440
times their body weight, so £450
per step. 

311
00:16:06,800 --> 00:16:10,640
A runner that weighs 200 lbs 
would exert 600 lbs of force per

312
00:16:10,640 --> 00:16:12,960
step. 
That's a huge difference in 

313
00:16:12,960 --> 00:16:16,600
stress on the midsole and that 
highlights why a uniform mileage

314
00:16:16,600 --> 00:16:20,120
rule is completely flawed as a 
heavier runner will naturally 

315
00:16:20,120 --> 00:16:23,600
compress a foam more quickly. 
A runner who also again, we 

316
00:16:23,600 --> 00:16:27,360
talked about this a second ago, 
a runner who 4 foot strikes will

317
00:16:27,360 --> 00:16:30,080
see where in different parts 
than a heel striker, a runner 

318
00:16:30,080 --> 00:16:32,960
with a neutral gait will stress 
the shoe differently than a 

319
00:16:32,960 --> 00:16:36,080
runner who over pronates. 
And that again is why a simple 

320
00:16:36,080 --> 00:16:40,360
mileage number rule can be very 
misleading as a metric. 

321
00:16:40,400 --> 00:16:43,600
So now let's come to the core of
this conversation because 

322
00:16:43,600 --> 00:16:47,880
obviously we want to help you 
figure out a practical guide as 

323
00:16:47,880 --> 00:16:51,160
to know when to replace your 
shoe since you cannot trust the 

324
00:16:51,160 --> 00:16:54,120
mileage metric. 
And the answer to this is by 

325
00:16:54,120 --> 00:16:57,800
using a combination of simple 
tests and most importantly, to 

326
00:16:57,800 --> 00:17:01,000
listen to your body. 
So here are the real signs that 

327
00:17:01,000 --> 00:17:04,520
it's time for a new shoe. 
I'm going to give you 5 

328
00:17:04,520 --> 00:17:07,000
different tests that you can 
implement at your leisure. 

329
00:17:07,200 --> 00:17:10,280
So test number one is the field 
test, and this is a very 

330
00:17:10,280 --> 00:17:13,079
important one. 
How does your shoe feel? 

331
00:17:13,359 --> 00:17:15,800
Do they still feel comfortable 
and bouncy? 

332
00:17:16,040 --> 00:17:20,359
Or do they feel flat and worn 
out or unresponsive? 

333
00:17:20,800 --> 00:17:24,040
In other words, do you notice 
any aches or pains in your feet 

334
00:17:24,040 --> 00:17:28,440
or knees and hips after you run 
that you can't attribute to an 

335
00:17:28,440 --> 00:17:30,280
increase in mileage or 
intensity? 

336
00:17:30,560 --> 00:17:34,000
Could it maybe be the shoe Your 
body is the ultimate sensor. 

337
00:17:34,240 --> 00:17:37,800
Scientific reviews like the one 
the Journal of Sports Medicine 

338
00:17:37,800 --> 00:17:41,160
have noted that the best 
predictor of injury is often a 

339
00:17:41,160 --> 00:17:44,440
runner's own comfort and 
perception of the shoe, not a 

340
00:17:44,440 --> 00:17:48,000
specific mileage number. 
So pay attention to specific 

341
00:17:48,000 --> 00:17:51,760
issues like shin splints, 
Achilles aches, or a recurring 

342
00:17:51,760 --> 00:17:53,840
blister. 
These are your body's alarm 

343
00:17:53,840 --> 00:17:57,080
bells telling you something 
about your shoe has changed. 

344
00:17:57,080 --> 00:18:01,360
Now let's talk about test #2 we 
call it the twist test. 

345
00:18:01,520 --> 00:18:05,720
So you hold the shoe by the heel
and the toe and try to twist it.

346
00:18:06,000 --> 00:18:09,160
A new shoe will have some 
resistant and a firm structure. 

347
00:18:09,600 --> 00:18:14,280
An old or a dead shoe will twist
much easier and a clear sign 

348
00:18:14,280 --> 00:18:18,160
that the midsole has lost its 
integrity and can no longer 

349
00:18:18,560 --> 00:18:21,040
provide that necessary support 
that you need. 

350
00:18:21,040 --> 00:18:23,440
Now let's talk about test #3 the
press test. 

351
00:18:23,520 --> 00:18:28,040
So you take your thumb and press
on the midsole foam, and on a 

352
00:18:28,040 --> 00:18:31,360
relatively new shoe, that foam 
should compress and then spring 

353
00:18:31,360 --> 00:18:34,440
back quickly. 
On a worn out shoe, that foam 

354
00:18:34,440 --> 00:18:38,320
will be flat and lifeless and 
will take much longer to return 

355
00:18:38,320 --> 00:18:41,160
to its original shape. 
And that's kind of the simplest 

356
00:18:41,160 --> 00:18:44,200
way to test the health of your 
core cushioning. 

357
00:18:44,200 --> 00:18:47,120
Now test #4 the heel counter, 
check. 

358
00:18:47,400 --> 00:18:50,920
Squeeze the heel counter, the 
rigid part of that shoe that 

359
00:18:50,920 --> 00:18:54,160
cups your heel and new shoes 
heel counter will be firm. 

360
00:18:54,160 --> 00:18:58,240
On an old shoe, it'll be soft 
and pliable, which then in turn 

361
00:18:58,240 --> 00:19:01,640
can lead to a lack of stability 
and cause issues with your 

362
00:19:01,640 --> 00:19:04,920
Achilles tendon. 
Last but not least, the visual 

363
00:19:04,920 --> 00:19:08,880
inspection, which is test #5 
look for clear signs of wear. 

364
00:19:08,880 --> 00:19:12,920
Is a thread completely smooth? 
Is the upper torn or stretched, 

365
00:19:13,200 --> 00:19:16,280
or has the glue become undone? 
Do you see deep compression 

366
00:19:16,280 --> 00:19:19,440
wrinkles on that midsole foam, 
especially on the inner side of 

367
00:19:19,440 --> 00:19:21,760
the shoe, or uneven wear 
patterns? 

368
00:19:21,760 --> 00:19:24,280
That can also signal that the 
shoe support is gone and new 

369
00:19:24,280 --> 00:19:26,840
pair is needed. 
For example, if you see 

370
00:19:26,840 --> 00:19:30,000
significant wear on the outer 
part of the heel, it might be a 

371
00:19:30,000 --> 00:19:33,360
sign of excessive heel striking 
and a new pair is needed. 

372
00:19:33,360 --> 00:19:37,760
Again, keep in mind that out 
soles wear down fairly quickly 

373
00:19:37,760 --> 00:19:40,640
and you might be running on 
foam, and when that happens, you

374
00:19:40,640 --> 00:19:44,640
might still be OK. 
But do all these five tests and 

375
00:19:44,640 --> 00:19:47,960
see how you feel when you make 
the decision of whether your 

376
00:19:47,960 --> 00:19:52,000
shoe is old or if you're just 
getting these straw messages, 

377
00:19:52,120 --> 00:19:55,160
but your shoe is still fine. 
Now, to wrap things up, let's 

378
00:19:55,160 --> 00:19:58,440
talk about a story. 
Think of your running shoes as 

379
00:19:58,440 --> 00:20:01,840
not a commodity with a 
countdown, but a silent partner 

380
00:20:01,840 --> 00:20:04,400
in your training journey. 
So when you buy a new running 

381
00:20:04,400 --> 00:20:07,960
pair of shoes, they are fresh 
and rigid and full of potential.

382
00:20:08,160 --> 00:20:10,920
They are a promise. 
As you break them in, they mold 

383
00:20:10,920 --> 00:20:14,120
to your feet and the foam learns
your stride and they become your

384
00:20:14,120 --> 00:20:16,720
trusted, confident. 
They are a tool in its prime, 

385
00:20:16,720 --> 00:20:18,640
working with you, not just for 
you. 

386
00:20:18,960 --> 00:20:21,680
The running industry wants you 
to see your shoes like the 

387
00:20:21,680 --> 00:20:23,920
latest smartphone, always 
needing an upgrade. 

388
00:20:23,920 --> 00:20:26,800
There's always a newer model, a 
better model, A model that's 

389
00:20:26,800 --> 00:20:29,400
prettier. 
But a runner's mindset should be

390
00:20:29,400 --> 00:20:31,600
different. 
The real art of running is not 

391
00:20:31,600 --> 00:20:34,440
about chasing the latest gear. 
It's about a patient, 

392
00:20:34,440 --> 00:20:37,800
intentional process of building 
strength and resilience. 

393
00:20:37,800 --> 00:20:40,280
And only a patient runner knows 
that their shoes are a 

394
00:20:40,280 --> 00:20:43,880
reflection of their dedication. 
That's why some of us really get

395
00:20:43,880 --> 00:20:46,760
attached to our running shoes. 
I mean my own personal running 

396
00:20:46,760 --> 00:20:49,920
shoes, they turn into lawn 
mowing shoes and then they sit 

397
00:20:49,920 --> 00:20:53,160
around for a while and in the 
end, I tell my husband to throw 

398
00:20:53,160 --> 00:20:56,360
them out because I really have a
hard time parting from them even

399
00:20:56,360 --> 00:20:58,000
though I know I need to get rid 
of them. 

400
00:20:58,000 --> 00:21:00,360
Now with all that said and done,
here is my challenge for you. 

401
00:21:00,600 --> 00:21:03,080
Don't look at the number on your
app and feel panicked. 

402
00:21:03,080 --> 00:21:05,680
See that number as a pair of 
shoes that has carried you 

403
00:21:05,720 --> 00:21:09,640
through a rainy long run, a 
blistering fast track workout 

404
00:21:09,840 --> 00:21:13,160
and a peaceful morning jog. 
Your shoes have been your silent

405
00:21:13,160 --> 00:21:15,240
cheerleaders and your loyal 
companions. 

406
00:21:15,240 --> 00:21:17,800
And when it's time to retire 
them, it shouldn't feel like a 

407
00:21:17,800 --> 00:21:19,920
punishment. 
It should feel like a ceremony. 

408
00:21:19,920 --> 00:21:23,000
We aren't just buying new shoes,
we're starting a new chapter. 

409
00:21:23,240 --> 00:21:25,240
You're trading in a loyal 
partner who has given you 

410
00:21:25,400 --> 00:21:29,720
everything for a new one, ready 
to take on the miles ahead. 

411
00:21:29,880 --> 00:21:32,520
So again, trust your body, not 
the number. 

412
00:21:32,520 --> 00:21:36,680
Your body ultimately is the most
powerful tool that you have. 

413
00:21:37,600 --> 00:21:40,240
So that's all for today. 
Thank you so much for tuning in 

414
00:21:40,240 --> 00:21:43,160
and I hope that this information
was very helpful. 

415
00:21:43,360 --> 00:21:46,920
And if it was, let us know. 
We appreciate any reviews and 

416
00:21:46,920 --> 00:21:50,200
any comments and any 
constructive criticism as well. 

417
00:21:50,400 --> 00:21:53,200
You can message us over on 
Instagram where you can find us 

418
00:21:53,840 --> 00:21:57,040
at Running Podcast. 
Stay tuned for next week where 

419
00:21:57,040 --> 00:22:01,160
we're going to try to provide 
you with some Chicago Marathon 

420
00:22:01,160 --> 00:22:02,960
hacks. 
I'm going to be racing Chicago. 

421
00:22:02,960 --> 00:22:05,160
Well, racing or running. 
I haven't made-up my mind yet 

422
00:22:05,360 --> 00:22:08,240
because my training has been 
kind of so, so on and off a 

423
00:22:08,240 --> 00:22:10,000
little bit. 
But regardless, I'm going to be 

424
00:22:10,000 --> 00:22:11,800
in Chicago. 
I'm super excited for that race.

425
00:22:11,800 --> 00:22:15,480
It's a fast race and we're going
to try to do whatever we can to 

426
00:22:15,480 --> 00:22:19,040
provide you with a lot of 
information on that, either on 

427
00:22:19,040 --> 00:22:21,120
this podcast itself or on 
YouTube. 

428
00:22:21,120 --> 00:22:24,040
Speaking of which, feel free to 
check out our YouTube channel if

429
00:22:24,040 --> 00:22:27,760
you haven't done so yet. 
We are at Letty Runs on YouTube.

430
00:22:27,800 --> 00:22:31,440
And last but not least, for any 
of you guys who are interested 

431
00:22:31,440 --> 00:22:35,600
in participating in a running 
camp in Kenya, if you go to 

432
00:22:35,600 --> 00:22:40,800
www.runcampkenya.com, you can 
see what we have planned for 

433
00:22:40,800 --> 00:22:43,440
this coming February. 
And if it triggers your 

434
00:22:43,440 --> 00:22:46,920
interest, check it out and see 
if that is something for you. 

435
00:22:46,920 --> 00:22:50,440
We cannot wait to go back. 
And with that, have a great week

436
00:22:50,440 --> 00:22:54,200
of running. 
Thanks for tuning in. 

437
00:22:54,360 --> 00:22:57,200
For more information, go. 
To WWW dot. 

438
00:22:57,320 --> 00:23:01,480
Marathonrunningpodcast.com or 
check us out on all channels.